{"id":9004111223109024,"date":"2022-03-26T12:00:00","date_gmt":"2022-03-26T12:00:00","guid":{"rendered":"https:\/\/www.healthcoachinstitute.com\/?p=9004111223109024"},"modified":"2022-04-02T23:50:55","modified_gmt":"2022-04-02T23:50:55","slug":"how-to-stop-overeating","status":"publish","type":"post","link":"https:\/\/www.healthcoachinstitute.com\/articles\/how-to-stop-overeating\/","title":{"rendered":"Why We Overeat (And How to Stop)"},"content":{"rendered":"\n<p>Overeating is defined as consuming more calories than the body can use. It happens by eating too many calories throughout the day or eating beyond your stomach\u2019s capacity during a single meal. Overeating can be uncomfortable and cause <a href=\"https:\/\/nutritiouslife.com\/live-consciously\/farting-burping-and-gas-hey-its-human-even-for-women\/\">bloating, gas, sluggishness and heartburn<\/a>, or more serious health issues like obesity and heart disease.&nbsp;&nbsp;<\/p>\n\n\n\n<p>So if overeating generally leads to not feeling good, why do we do it?&nbsp;<\/p>\n\n\n\n<p>The truth is, overeating is a learned habit that can be difficult to break. Think back to expressions like the \u201cClean Plate Club,\u201d or guilt trips from parents who told you: \u201cThere are children starving in [insert country here] who would be happy to eat this!\u201d Though well-intentioned, these tactics result in learning to ignore hunger and satiety queues.<\/p>\n\n\n\n<p>Food is an integral part of our lives and provides both nourishment and pleasure. It plays a major role in holiday celebrations, special occasions and socializing in general. We associate certain foods with events or activities, like pumpkin pie at Thanksgiving or popcorn at the movies. The smell of certain foods can stir up emotions and memories, like Mom\u2019s freshly baked chocolate chip cookies after school or Dad\u2019s famous chili on Super Bowl Sunday.<\/p>\n\n\n\n<p>So before you start shaming yourself for overdoing last night\u2019s dinner, realize that there are many reasons you may have overeaten. Once you address said reasons, making changes to your eating habits will become that much easier. Read on to see if any of these common reasons for overeating resonate with you\u2014and learn how to stop them.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7-most-common-habits-that-cause-overeating\">7 Most Common Habits That Cause Overeating<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-distracted-eating\">1. Distracted Eating<\/h3>\n\n\n\n<p>Multitasking while eating is a sure-fire way to eat too much. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607652\/\">Studies show that people who eat while distracted<\/a> (watching TV, working, driving, scrolling through social media or reading) eat more than those who focus solely on their meal.&nbsp;<\/p>\n\n\n\n<p>When multitasking you\u2019re unaware of how much you&#8217;re consuming. By the time you realize you\u2019ve had more than enough, it\u2019s too late.&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Reframe meals and snacks as a time to relax and recharge.&nbsp;<\/li><li>Sit down and turn off all distractions.&nbsp;<\/li><li>Examine your food before eating. Appreciate its color, texture and smell.&nbsp;<\/li><li>Eat slowly and savor every bite.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-restrictive-eating\">2. Restrictive Eating<\/h3>\n\n\n\n<p>Always being on a diet, banning certain types of food (sugar, dairy, gluten or carbohydrates), or labeling foods as \u201cgood\u201d or \u201cbad\u201d all but guarantee overeating.&nbsp;<\/p>\n\n\n\n<p>Before beginning a diet, people tend to binge on all the \u201cforbidden foods\u201d like candy, chips or french fries. In an attempt to \u201cbe good,\u201d they then cut these foods out entirely. The strategy works for a few days, maybe even a couple of weeks. Once the inevitable cravings kick in, no amount of willpower can put the brakes on the binge.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Unless there is a medical reason, don\u2019t make certain types of foods off-limits.<\/li><li>Don\u2019t label foods as \u201cgood\u201d or \u201cbad.\u201d&nbsp; Yes, some foods are more nutritious than others, but if you indulge in a special treat, enjoy it guilt-free.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<p>If you find yourself constantly thinking about food or binging and purging, this could be a sign of an eating disorder. Consult your doctor for possible treatments.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-eating-too-fast\">3. Eating Too Fast<\/h3>\n\n\n\n<p>There are many reasons why people eat too fast. Perhaps you had a busy work schedule and didn\u2019t plan enough time for lunch, or you waited too long between meals and now you\u2019re starving. If you grew up in a large family and mealtimes were a battle between the quick and the hungry, it can still affect the pace at which you eat today.&nbsp;<\/p>\n\n\n\n<p>Whatever the reason, eating too fast doesn\u2019t give your brain enough time to catch up with your stomach. Like distracted eating, by the time you realize you\u2019ve eaten too much, it\u2019s too late.&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Schedule time for meals so you\u2019re able to fully enjoy them without rushing.&nbsp;&nbsp;<\/li><li>Chew your food thoroughly and put your utensils down between bites.<\/li><li>Pause for five minutes halfway through the meal to gauge if you\u2019re still hungry.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-unaware-of-portion-size\">4. Unaware of Portion Size<\/h3>\n\n\n\n<p>Most people typically eat what is put in front of them regardless of how hungry they are. <a href=\"https:\/\/nutritiouslife.com\/eat-empowered\/much-eat-questions-answered\/\">This makes portion control important<\/a>. Restaurant portions are notoriously large, and with the average American eating out at least five times a week, it\u2019s easy to overdo it. Bread and butter or chips and salsa on the table. A cocktail and appetizer before dinner. Split a dessert? Yes, please!&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Gauging portion sizes can be tedious, but there\u2019s no need to break out the measuring cups or carry a scale with you. Here are some easy ways to keep your portion size in check.<\/p>\n\n\n\n<p><strong>When Eating at Home:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Instead of eating directly out of the container or package, put a serving onto a small plate or bowl.&nbsp;&nbsp;<\/li><li>During meals, keep serving bowls on the counter instead of the dinner table so you don\u2019t mindlessly pick or go for seconds.<\/li><\/ul>\n\n\n\n<p><strong>When Eating Out:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Arrive at the restaurant early enough so you\u2019re not tired, irritable or famished.<\/li><li>Split an entree or put half of it in a to-go container as soon as it gets to the table.&nbsp;&nbsp;<\/li><li>Don\u2019t drink alcohol on an empty stomach. Alcohol lowers your inhibitions and increases your appetite.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-purposely-skipping-meals\">5. Purposely Skipping Meals<\/h3>\n\n\n\n<p>People skip meals or ignore hunger cues because they are trying to lose weight. Skipping meals rarely works for weight loss as it can result in overeating at the next meal. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893547\/\">It has also been shown to affect metabolism<\/a>, leading to weight gain or obesity.&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start meal prepping to avoid skipping meals during busy times.<\/li><li>Use a calorie counting app to ensure you\u2019re consuming enough calories each day.<\/li><li>Incorporate weight training into your routine and shift your focus from weight loss to muscle building.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-emotional-eating\">6. Emotional Eating<\/h3>\n\n\n\n<p>If you find yourself eating as a coping mechanism (i.e. when you\u2019re trying to make yourself feel better or as a reward), this may be a sign of emotional eating. This is when food is used as entertainment or stress relief, rather than addressing the underlying emotion.&nbsp;<\/p>\n\n\n\n<p>This type of eating usually involves craving a particular type of food and the craving comes on suddenly and intensely. Typically the food is highly processed, sugary or salty, and made with addictive ingredients like high fructose corn syrup. These flavor enhancers light up the pleasure centers of the brain and keep you wanting more. It can result in endless grazing and never feeling fully satisfied.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Learn to get back in touch with hunger cues by listening to your body and questioning why you want to eat (are you actually hungry?).&nbsp;<\/li><li>Try stress management techniques like meditation and breathwork to help lower cortisol\u2014a stress hormone that increases appetite.&nbsp;&nbsp;<\/li><li>Get back to your favorite hobbies like painting or crocheting to keep your hands busy and your mind occupied.<\/li><li>Call a friend to catch up, meet for a walk, or go for a cup of coffee.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-mistaking-thirst-for-hunger\">7. Mistaking Thirst for Hunger<\/h3>\n\n\n\n<p>If you\u2019re feeling nauseous, weak, dizzy, irritable and unable to concentrate, you may be hungry\u2026 or you might just be thirsty. People often mistake hunger for thirst, and while many of the associated feelings are the same, true hunger comes on gradually. It includes an empty feeling and rumbling or gurgling in the stomach. Signs of thirst are dry mouth and darker colored urine.&nbsp;<\/p>\n\n\n\n<p><strong>How to Stop:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Before reaching for food, have a glass of water and wait five minutes to see how you feel.<\/li><li>Carry a refillable water bottle so you don\u2019t get dehydrated and overly thirsty.&nbsp;<\/li><li>Make sure to drink water before drinking coffee or other caffeinated beverages.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-enroll-in-coaching-classes-with-health-coach-institute\">Enroll in Coaching Classes with Health Coach Institute<\/h2>\n\n\n\n<p>If you\u2019re interested in learning more about wellness and nutrition, our online<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/become-a-health-coach\/\"> <\/a>course might be right for you. Join HCI\u2019s<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\"> Become a Health Coach program<\/a> and begin coaching in six months. If you\u2019re already a coach and want to advance your skills, check out<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\"> HCI\u2019s Coach Mastery program<\/a>. Feel free to get in touch with one of our clarity coaches directly, by calling <a href=\"tel:+18003032399\">1-800-303-2399<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>People overeat for lots of reasons: boredom, depression, or just because it tastes good. Read on to learn how to control your consumption.<\/p>\n","protected":false},"author":1,"featured_media":9004111223109025,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[164],"tags":[],"class_list":["post-9004111223109024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Stop Overeating<\/title>\n<meta name=\"description\" content=\"People overeat for lots of reasons: boredom, depression, or just because it tastes good. 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It happens by eating too many calories throughout the day or eating beyond your stomach\u2019s capacity during a single meal. Overeating can be uncomfortable and cause <a href=\"https:\/\/nutritiouslife.com\/live-consciously\/farting-burping-and-gas-hey-its-human-even-for-women\/\">bloating, gas, sluggishness and heartburn<\/a>, or more serious health issues like obesity and heart disease.&nbsp;&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if overeating generally leads to not feeling good, why do we do it?&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The truth is, overeating is a learned habit that can be difficult to break. Think back to expressions like the \u201cClean Plate Club,\u201d or guilt trips from parents who told you: \u201cThere are children starving in [insert country here] who would be happy to eat this!\u201d Though well-intentioned, these tactics result in learning to ignore hunger and satiety queues.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Food is an integral part of our lives and provides both nourishment and pleasure. It plays a major role in holiday celebrations, special occasions and socializing in general. We associate certain foods with events or activities, like pumpkin pie at Thanksgiving or popcorn at the movies. The smell of certain foods can stir up emotions and memories, like Mom\u2019s freshly baked chocolate chip cookies after school or Dad\u2019s famous chili on Super Bowl Sunday.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So before you start shaming yourself for overdoing last night\u2019s dinner, realize that there are many reasons you may have overeaten. Once you address said reasons, making changes to your eating habits will become that much easier. Read on to see if any of these common reasons for overeating resonate with you\u2014and learn how to stop them.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-7-most-common-habits-that-cause-overeating\">7 Most Common Habits That Cause Overeating<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-1-distracted-eating\">1. Distracted Eating<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Multitasking while eating is a sure-fire way to eat too much. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607652\/\">Studies show that people who eat while distracted<\/a> (watching TV, working, driving, scrolling through social media or reading) eat more than those who focus solely on their meal.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When multitasking you\u2019re unaware of how much you're consuming. By the time you realize you\u2019ve had more than enough, it\u2019s too late.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:&nbsp;<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Reframe meals and snacks as a time to relax and recharge.&nbsp;<\/li><li>Sit down and turn off all distractions.&nbsp;<\/li><li>Examine your food before eating. Appreciate its color, texture and smell.&nbsp;<\/li><li>Eat slowly and savor every bite.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-2-restrictive-eating\">2. Restrictive Eating<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Always being on a diet, banning certain types of food (sugar, dairy, gluten or carbohydrates), or labeling foods as \u201cgood\u201d or \u201cbad\u201d all but guarantee overeating.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Before beginning a diet, people tend to binge on all the \u201cforbidden foods\u201d like candy, chips or french fries. In an attempt to \u201cbe good,\u201d they then cut these foods out entirely. The strategy works for a few days, maybe even a couple of weeks. Once the inevitable cravings kick in, no amount of willpower can put the brakes on the binge.&nbsp;&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Unless there is a medical reason, don\u2019t make certain types of foods off-limits.<\/li><li>Don\u2019t label foods as \u201cgood\u201d or \u201cbad.\u201d&nbsp; Yes, some foods are more nutritious than others, but if you indulge in a special treat, enjoy it guilt-free.&nbsp;&nbsp;<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If you find yourself constantly thinking about food or binging and purging, this could be a sign of an eating disorder. Consult your doctor for possible treatments.&nbsp;&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-3-eating-too-fast\">3. Eating Too Fast<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There are many reasons why people eat too fast. Perhaps you had a busy work schedule and didn\u2019t plan enough time for lunch, or you waited too long between meals and now you\u2019re starving. If you grew up in a large family and mealtimes were a battle between the quick and the hungry, it can still affect the pace at which you eat today.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Whatever the reason, eating too fast doesn\u2019t give your brain enough time to catch up with your stomach. Like distracted eating, by the time you realize you\u2019ve eaten too much, it\u2019s too late.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:&nbsp;<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Schedule time for meals so you\u2019re able to fully enjoy them without rushing.&nbsp;&nbsp;<\/li><li>Chew your food thoroughly and put your utensils down between bites.<\/li><li>Pause for five minutes halfway through the meal to gauge if you\u2019re still hungry.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-4-unaware-of-portion-size\">4. Unaware of Portion Size<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Most people typically eat what is put in front of them regardless of how hungry they are. <a href=\"https:\/\/nutritiouslife.com\/eat-empowered\/much-eat-questions-answered\/\">This makes portion control important<\/a>. Restaurant portions are notoriously large, and with the average American eating out at least five times a week, it\u2019s easy to overdo it. Bread and butter or chips and salsa on the table. A cocktail and appetizer before dinner. Split a dessert? Yes, please!&nbsp;&nbsp;&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Gauging portion sizes can be tedious, but there\u2019s no need to break out the measuring cups or carry a scale with you. Here are some easy ways to keep your portion size in check.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>When Eating at Home:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Instead of eating directly out of the container or package, put a serving onto a small plate or bowl.&nbsp;&nbsp;<\/li><li>During meals, keep serving bowls on the counter instead of the dinner table so you don\u2019t mindlessly pick or go for seconds.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong>When Eating Out:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Arrive at the restaurant early enough so you\u2019re not tired, irritable or famished.<\/li><li>Split an entree or put half of it in a to-go container as soon as it gets to the table.&nbsp;&nbsp;<\/li><li>Don\u2019t drink alcohol on an empty stomach. Alcohol lowers your inhibitions and increases your appetite.&nbsp;<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-5-purposely-skipping-meals\">5. Purposely Skipping Meals<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>People skip meals or ignore hunger cues because they are trying to lose weight. Skipping meals rarely works for weight loss as it can result in overeating at the next meal. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893547\/\">It has also been shown to affect metabolism<\/a>, leading to weight gain or obesity.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Start meal prepping to avoid skipping meals during busy times.<\/li><li>Use a calorie counting app to ensure you\u2019re consuming enough calories each day.<\/li><li>Incorporate weight training into your routine and shift your focus from weight loss to muscle building.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-6-emotional-eating\">6. Emotional Eating<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you find yourself eating as a coping mechanism (i.e. when you\u2019re trying to make yourself feel better or as a reward), this may be a sign of emotional eating. This is when food is used as entertainment or stress relief, rather than addressing the underlying emotion.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This type of eating usually involves craving a particular type of food and the craving comes on suddenly and intensely. Typically the food is highly processed, sugary or salty, and made with addictive ingredients like high fructose corn syrup. These flavor enhancers light up the pleasure centers of the brain and keep you wanting more. It can result in endless grazing and never feeling fully satisfied.&nbsp;&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Learn to get back in touch with hunger cues by listening to your body and questioning why you want to eat (are you actually hungry?).&nbsp;<\/li><li>Try stress management techniques like meditation and breathwork to help lower cortisol\u2014a stress hormone that increases appetite.&nbsp;&nbsp;<\/li><li>Get back to your favorite hobbies like painting or crocheting to keep your hands busy and your mind occupied.<\/li><li>Call a friend to catch up, meet for a walk, or go for a cup of coffee.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-7-mistaking-thirst-for-hunger\">7. Mistaking Thirst for Hunger<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re feeling nauseous, weak, dizzy, irritable and unable to concentrate, you may be hungry\u2026 or you might just be thirsty. People often mistake hunger for thirst, and while many of the associated feelings are the same, true hunger comes on gradually. It includes an empty feeling and rumbling or gurgling in the stomach. Signs of thirst are dry mouth and darker colored urine.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How to Stop:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Before reaching for food, have a glass of water and wait five minutes to see how you feel.<\/li><li>Carry a refillable water bottle so you don\u2019t get dehydrated and overly thirsty.&nbsp;<\/li><li>Make sure to drink water before drinking coffee or other caffeinated beverages.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading -->\n<h2 id=\"h-enroll-in-coaching-classes-with-health-coach-institute\">Enroll in Coaching Classes with Health Coach Institute<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re interested in learning more about wellness and nutrition, our online<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/become-a-health-coach\/\"> <\/a>course might be right for you. Join HCI\u2019s<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\"> Become a Health Coach program<\/a> and begin coaching in six months. If you\u2019re already a coach and want to advance your skills, check out<a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\"> HCI\u2019s Coach Mastery program<\/a>. Feel free to get in touch with one of our clarity coaches directly, by calling <a href=\"tel:+18003032399\">1-800-303-2399<\/a>.<\/p>\n<!-- \/wp:paragraph -->","_links":{"self":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109024","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/comments?post=9004111223109024"}],"version-history":[{"count":2,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109024\/revisions"}],"predecessor-version":[{"id":9004111223109049,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109024\/revisions\/9004111223109049"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media\/9004111223109025"}],"wp:attachment":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media?parent=9004111223109024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/categories?post=9004111223109024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/tags?post=9004111223109024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}