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Many people constantly crave something to eat or drink, even after having a proper breakfast, lunch, or dinner. They keep feeling hungry throughout the day and end up snacking after every meal. This habit often leads to overeating, which can cause weight gain and digestive issues such as constipation, gas, and acidity. For those who frequently feel the urge to eat, controlling cravings can be challenging.

If you find yourself reaching for food every hour and struggling to manage your appetite, this article will help. Here, experts share practical and easy ways to stop overeating.

Experts reveal simple strategies to prevent overeating

Fareha Shanam, senior dietitian at Delhi’s Ganga Ram Hospital, says that one of the most effective ways to avoid overeating is to stick to a regular meal schedule. When you skip a meal, you’re more likely to eat excessively during the next one. Maintaining consistent timing helps stabilise hunger levels and prevents sudden cravings.

The body naturally needs something every 2 to 3 hours. When this happens, choose light, healthy options like soup, fruits, or nuts. Even drinking plain water or lemon water can reduce cravings and keep unnecessary snacking under control.

There are also other practical ways to prevent overeating. One is to manage portion sizes. Using smaller bowls instead of large plates automatically reduces how much you eat. Additionally, avoid watching TV or using your mobile phone during meals. When you’re distracted, you tend to eat more without realising it.