How to Stop Overeating — The First Step to Regaining Control

By Kirsty McIntyre – Emotional Eating & Binge Eating Disorder Specialist

If you’re regularly overeating and struggling to stop, you’re not alone. Maybe your portion sizes have crept up, leaving you feeling bloated and overly full. Or you find yourself automatically reaching for dessert after dinner, even when you’re not physically hungry.

Breaking the habit of overeating starts with one simple but powerful step: understanding the root cause behind it.

Step 1: Ask Yourself — “How Much Am I Enjoying My Meals?”

When we think about stopping overeating, most people jump straight to restriction — eating less, cutting out certain foods, or avoiding dessert. But the real key often lies in something much simpler: meal satisfaction.

Look at your typical breakfast, lunch, and dinner.

• Do they leave you feeling satisfied in terms of flavour and enjoyment, not just fullness?

• Do they incorporate the tastes, textures, and variety you actually like?

When meals lack satisfaction, you’re far more likely to find yourself rummaging through the cupboards or craving something sweet afterwards.

Add the “Satisfaction Factor” to Prevent Overeating

That nightly dessert habit might not be about the dessert at all — it could be your body and brain searching for something your main meal didn’t give you.

Ask yourself:

• Could I add something to this meal that would make it more enjoyable?

• Is there a small change that would make me feel more content when I finish eating?

For example:

• Adding a few extra potatoes or a slice of bread

• Including a sprinkle of cheese you usually avoid

• Incorporating a sauce or seasoning you love

By making your main meal more satisfying, you may find your urge to keep eating or snack afterwards naturally decreases.

If Satisfaction Isn’t the Whole Story

If you’ve experimented with the satisfaction factor and you still feel the need to overeat, there may be other factors at play — emotional triggers, habit loops, or even blood sugar imbalances. These need to be addressed with a personalised approach so you can create lasting change.

Next Step: Get Personalised Support

If you’re ready to go deeper and uncover the specific reasons behind your overeating, I can help. Through my Nourish to Thrive™ program, I work with clients worldwide to:

• Identify emotional and environmental triggers

• Rebuild a healthy, confident relationship with food

• Create sustainable habits without restriction or guilt