It's not like I eat tons of junk food, I just eat too much! I just can't stop myself. I'm scared this won't stop and I'll keep gaining weight. When I'm in front of food, it's like I'm a whole different person. What can I do to stop?

Hey girlie, you’re not the only one who feels powerless in front of a buffet line. When it comes to food, so many people find it difficult to find the “off” button. We all have our weaknesses – French-fries, cookies, potato chips, etc. Personally, mine is candy! However, how much you eat is entirely up to you. It's time to take the reins and get control, girl.

Looks like you already conquered the first step, which is choosing the right meals! Since you know WHAT to eat, it’s now time to control HOW MUCH you eat. Managing proper portion sizes can be very difficult. Let's face it, when the food is so yummy it isn’t easy to restrain your self. A good way of monitoring portion sizes during meal times is to put an appropriate amount (generally the size of your fist) on your plate, and then put the food away from sight so you don’t get tempted to put more and more on your plate. You know what they say, Out of sight, out of mind!

Controlling overeating is not just about portion sizes, but is also about making sure you feel full. It is known that one does not feel full until at least 30 minutes after eating. In order to not eat too much during one meal, make it a habit to eat slowly. Chewing each bite longer, and being aware of how fast you eat can really help control how much you eat.

Another way to prevent eating too much in one sitting is always eating breakfast. Your parents probably have told you “breakfast is the most important meal of the day.” Guess what?! They were right! Eating breakfast keeps your energy high and your blood sugar stable, which keeps cravings at bay.

Also, eating on a regular schedule will help you stay in control of how much you eat. Make sure not to go over 5 hours without eating so you are more in control of stopping yourself from overeating.

Triggers for compulsive overeating often include depression, anxiety, interpersonal stressors, boredom, prolonged dieting and body image dissatisfaction. If after applying these methods, you still find it difficult to be able to stop yourself from overeating, it would be beneficial to see a doctor. It takes a great deal of willpower to control overeating, but I know you can do it. Good luck!

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4/27/2009 7:00:00 AM