here are 10 practical best practices to avoid overeating (simple and actually doable):

1. Eat enough protein at each meal
   Protein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc.
2. Don’t skip meals
   Skipping breakfast or lunch can backfire and lead to overeating at night.
3. Slow down when eating
   It takes about 20 minutes for your brain to register fullness. Put the fork down between bites if needed.
4. Drink water before meals
   Sometimes thirst feels like hunger. Try a glass of water 20–30 minutes before eating.
5. Prioritize whole foods
   Foods high in fiber (fruit, vegetables, oats, potatoes, rice, beans) tend to be more filling than ultra-processed snacks.
6. Don’t eat straight from the bag/container
   Portion snacks onto a plate or bowl so you know how much you’re actually eating.
7. Manage your environment
   Keep trigger foods out of immediate reach and make healthier options easier to grab.
8. Get enough sleep
   Poor sleep increases hunger hormones and cravings for high-calorie foods.
9. Identify emotional eating triggers
   Stress, boredom, and anxiety can drive overeating. Ask: Am I physically hungry or emotionally triggered?
10. Use the 80% full rule
    Stop eating when you feel satisfied—not stuffed. You can always eat more later if you’re truly still hungry.

Bonus ultra-runner tip:
After long runs, have a recovery meal ready. Many runners accidentally under-fuel after training and then binge later because they waited too long to eat.

runningmileschd@gmail.com

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/