Stopping over eating

How to Stop Overeating: A Dietitian's 10 Tips

Tips to Live By Jan. 26, 2022 - Katie McCallum

Sometimes eating too much is simply an instance of your eyeballs growing bigger than your stomach at a buffet, potluck, party or holiday meal.

Other times, overeating is a pattern rather than the exception.

How much is truly too much? And if you are indeed at that point, how do you cut back?

"Overeating is eating beyond what's needed to fuel your body," says Kylie Arrindell, a wellness dietitian at Houston Methodist. "Whether intentional or not, we all do it at some point. The short-term symptoms of overeating are often just related to stomach discomfort, but there are long-term consequences of overeating which, over time, can negatively impact your health."

This means it's important to recognize whether you're overeating and, if you're doing so frequently, take steps to reduce the behavior.

What are the signs of overeating?

Am I overeating?

That seems like it should be something fairly easy to answer. Perhaps by counting calories?

But Arrindell points out it's not that easy.

"The amount of calories you should be eating per meal is a very individualized number," says Arrindell. "People have different health goals, needs and conditions, so it can be difficult for you to determine your optimal calorie intake on your own. Additionally, counting calories might not resonate with you in a positive way."

Plus, calories aren't a great measure of whether you're eating mindfully and whether you're stopping when you're satisfied, two of the most important components of properly nourishing your body that can also help you understand if you're overeating.

With that in mind, the actual signs of overeating may include:

Eating beyond the point of being full
Finding yourself mindlessly eating because you're bored or distracted
Experiencing physical symptoms after eating, including nausea, abdominal discomfort, gas, bloating or heartburn
Eating for reasons other than to fuel your body

"Those are the short-term signs and symptoms of overeating, but there are long-term indications, too, including unwanted weight gain, difficulty losing weight and prolonged digestive discomfort," Arrindell adds.

Fortunately, these particularly noticeable signs can be powerful reminders that it's time to take action. But Arrindell points out that there are also detrimental health impacts you may not notice yourself — although they will likely show up in your blood work.

"Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," warns Arrindell.

How to stop overeating: A dietitian's top 10 tips

If you recognize the signs and are ready to take action, here's what Arrindell recommends to help you avoid overeating:

1. Familiarize yourself with recommended portion sizes

Portion size is critical.

To keep your eyeballs in check, take advantage of nutrition food labels and reputable sources' recommended amounts of foods. These guidelines aren't perfect, but they can help set the baseline for what a realistic serving size looks like — usually hard to guess on your own. Knowing the recommended amount also helps you stay accountable for how much you should be eating.

And — speaking of accountability — you might also try eating off of a smaller plate.

"The plates we serve our food on are usually pretty large, so even just something as simple as decreasing your plate size can really help you stick to more appropriate portion sizes and avoid overeating, especially for those who have been taught to finish everything on their plate," says Arrindell. (She notes you don't actually have to eat everything on your plate.)

2. Include a fiber source with meals and snacks

"Fiber is helpful for satiety, the feeling of fullness after eating," says Arrindell.

For instance, let's compare a plate of roasted vegetables versus several pieces of cheese. Both may contain the same amount of calories, but the roasted veggies are more likely to fill you up because they contain fiber — whose feeling of fullness can help reduce overeating tendencies.

Since cheese is less filling, you may have to eat more than your body actually needs before you physically feel full and your brain realizes you're not hungry anymore.

3. Avoid skipping meals

Intermittent fasting — the foundation of which is skipping meals — is a trendy diet right now, but for some people, it may lead to a feast-or-famine mentality that inadvertently leads to overeating.

"Skipping meals can cause intense hunger, which, for many people, tends to result in episodes of overeating once you do finally eat," warns Arrindell. "Instead, I recommend eating healthy snacks between meals or eating smaller meals more regularly throughout the day."

4. Know and limit the foods that are easiest to overeat

We've all wondered if there are foods we should write off completely. Just give us the list!

But here again, Arrindell says it's not that simple.

"Everyone has their own individual preference on the foods and drinks they enjoy most, so advice on which foods to keep your eye on will vary from person to person," says Arrindell. "Keeping a food journal can provide you with insight into your own eating habits, a helpful tool for identifying which foods you struggle with the most."

That said, Arrindell says that most people tend to overeat calorie-dense foods or processed foods they view as treats, including those high in:

Salt
Added sugar
Saturated and trans fats
Empty calories

And while Arrindell says there's no food you should overeat — since even too much of something healthy, like fiber-rich veggies, may cause unwanted digestive distress — she adds that she doesn't often hear of someone who regularly overeats broccoli or asparagus. Wink, wink.

5. Stay hydrated

"Cues for thirst can often be mistaken as hunger cues," says Arrindell.

Especially when you're feeling hungry or craving a snack at a time you shouldn't, just taking a few sips of water can help you determine whether you're actually hungry or just thirsty. And keeping up with your water intake throughout the day may help you completely sidestep those tricky hunger pangs that aren't actually due to hunger after all.

6. Be mindful about why you're eating and pay attention to hunger cues

There are a lot of reasons you might want to eat, but there's only one you need to: nourishing and energizing your body.

From "I think I need a snack" to "It's dinner time," be sure you're not falling into the trap of eating mindlessly just to eat.

"If you aren't paying attention to the actual snack or meal you're eating and why you're eating it, chances are you're not really paying attention to your body's cues for appetite and hunger either," says Arrindell.

When you're not in tune with when it's time to stop eating, you're more likely to overeat.

"Being mindful about your meals and what you're eating is important since paying attention to your body's cues can help you connect to the process of enjoying food as a way of nourishing your body," explains Arrindell.

7. Slow down

Crucially, not overeating also means actually stopping when you're approaching feeling full. Portion sizing can help, but, ultimately, slowing down your meal and paying attention to how you actually feel is one of the best ways to avoid overeating.

The goal is to give your food-filled stomach and hungry brain time to re-sync with one another. In fact, it can take as long as 20 minutes for your stomach to let you brain know it's full.

"A lot of us scarf down meals in half that time or less!" says Arrindell. "If you find yourself overeating at meals, try to find ways to slow down the process. For instance, you might try eating with your non-dominant hand or putting your fork down between bites."

8. Rethink that second serving

Speaking of slowing down ... it can also help you decide whether you truly need to be refilling your plate or not.

"Maybe you really are hungry and need that second helping, which is okay," says Arrindell. "But my advice is to wait 5 to 10 minutes before you get another serving and to make sure your additional serving is mostly the good stuff — more vegetables, for instance. "

9. Turn off your TV

A great way to help encourage paying attention to how you feel after eating is to make snack time and mealtime a distraction-free experience.

"Turning off your TV and sitting down at the table is a great place to start," says Arrindell. "Eating without distractions brings us back to the concept of connecting to the process of nourishing your body, which is what your food is actually meant to do."

10. Give yourself some grace

Whether you hit a roadblock as you're getting started or when the holidays come around, know that fighting back against overeating takes patience and compromise.

"Allowing yourself to have foods that you really enjoy in moderation is helpful because then you're not tempted to overindulge on them later," says Arrindell. "Giving yourself grace not only provides a little bit of wiggle room in your diet, it's also sometimes the missing piece for people when it comes to maintaining healthy eating patterns that can help reduce the chances of overeating. "

Why am I overeating?

Sometimes overeating just happens on occasion. This is especially common on occasions where you have access to more food than usual (*cough* Thanksgiving).

Other times, it becomes a pleasurable yet unhealthy habit that reinforces itself over and over — as habits do. The steps above, given time, might be all it takes to break the habit.

In some cases, however, there could be a more complicated reason you're overeating.

"When it's happening habitually, that's when it's time to take a look into why you're overindulging more often than usual," explains Arrindell. "There could be some underlying reasoning behind why it's become a habit."

For instance, you could be using a food solution to fight an emotional issue — sometimes referred to as emotional eating. Recognizing this behavior and better processing your emotions are important steps in your journey to reduce overeating.

Lastly, in the most extreme cases, overeating might also be a sign of something more complicated: binge eating disorder.

"If you find yourself overeating often, talk to your dietitian or doctor," recommends Arrindell. "Overeating can be closely associated with binge eating tendencies, which is not something you have to navigate on your own and it is treatable with the right help."

23 Ways to Stop Overeating

Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.

And while some people see these behaviors as habits that can be broken, they may indicate an eating disorder in others.

Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.

Regardless of whether you have an eating disorder, breaking the cycle of overeating can be challenging. However, some techniques can help.

The 23 tips below provide a starting point to reduce overeating.

1. Get rid of distractions

Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.

While this habit might seem harmless, it can contribute to overeating.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day, compared with people who paid attention to their food while eating (1).

Summary Make an effort to turn off
or put away potential distractions like phones, computers, and magazines. Concentrating
on your meal during mealtime can help prevent overeating.

2. Know your trigger foods

Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating.

For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer. The harder it is to access something, the less likely you might be to overeat that food.

Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can encourage better choices when snacking.

Another helpful tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so there’s no temptation to grab a handful when walking past them.

Summary Identify the unhealthy foods
that trigger overeating. Keep them out of the home or far out of sight, and
make healthy options easily accessible instead.

3. Don’t ban all favorite foods

Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.

Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.

Swearing to never have a scoop of ice cream, slice of pizza, or piece of chocolate again is not realistic for most people.

That said, in the case of food addiction, a person may need to permanently abstain from trigger foods. In this case, it’s a good idea to find healthy substitutes that are satisfying.

Focus on providing your body with mostly healthy, nutritious food while giving yourself the freedom to truly enjoy a treat here and there.

Summary Eating patterns that are too
restrictive may drive binges. The key to a sustainable, healthy diet is to
concentrate on eating whole, unprocessed foods most of the time while allowing for
a treat here and there.

4. Give volumetrics a try

Volumetrics is a way to eat that focuses on filling up on low calorie, high fiber foods like non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full, which might decrease overeating.

Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes, and low-sodium broth.

Eating a large salad or bowl of low-sodium, broth-based soup before lunch and dinner may be an effective way to prevent overeating.

Summary Use the volumetrics method
of eating — fill up on healthy, low-calorie, high-fiber foods to help promote feeling
full.

5. Avoid eating from containers

Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to consuming more food than is recommended as a serving size.

Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you consume in one sitting.

Use measuring tools to train your eye on what a normal portion should look like for different types of foods.

Summary Instead of eating food
straight from the package, portion it into a dish. Try measuring out
appropriate serving sizes to help train your eye to identify how much food is recommended
as an average portion.

6. Reduce stress

Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your daily life.

Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating, and weight gain (2).

There are many simple ways to reduce your everyday stress levels. Consider listening to music, gardening, exercising, or practicing yoga, meditation, or breathing techniques.

Summary Stress can lead to
overeating, so reducing the stress in your everyday life is one important step
to reduce overeating.

7. Eat fiber-rich foods

Choosing foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep your body feeling satisfied longer and reduce the urge to overeat.

For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).

Snacking on nuts, adding beans to your salad, and eating vegetables at every meal may help reduce the amount of food you consume.

Summary Add fiber-rich foods to your
diet to keep your body feeling satisfied longer. Studies show this may help
reduce the urge to overeat.

8. Eat regular meals

When attempting to lose weight, many people cut out meals in hopes that it will decrease the number of calories they take in.

While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.

Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).

For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may help reduce the chances of eating too much later in the day (6).

Summary Skipping meals may cause you
to eat more later in the day. Instead, focus on keeping your body feeling
satisfied by eating balanced meals made with whole foods.

9. Keep a food journal

Keeping track of what you eat in a food diary or mobile app may help reduce overeating.

Many studies have shown that using self-monitoring techniques like keeping a food diary may aid weight loss (7).

Plus, using a food journal can help identify situations and emotional triggers that contribute to overeating, as well as foods that are likely to provoke binge eating.

Summary Studies have shown that
tracking your food intake may help you lose weight. It will also help you become
more aware of your habits.

10. Dine with like-minded friends

The food choices of your dining companions may have a greater effect on your food intake than you realize.

Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.

People may tend to eat portions similar to those of their dining companions, so dining out with friends who overeat may cause them to overeat as well (8).

Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).

Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.

Summary With whom you choose to eat
may majorly impact your food choices. Try to dine with people who also want to
eat healthy meals in moderate portions.

11. Fill up on protein

Protein helps keep your body full throughout the day and can decrease the desire to overeat.

For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day (10).

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).

Adding higher protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).

Summary Eating protein-rich foods
may help stave off hunger and cravings. Starting the day with a high protein
breakfast can also help fight hunger later in the day.

12. Stabilize your blood sugar levels

Eating white bread, cookies, candy, and other carbs with high glycemic indexes will likely cause blood sugar levels to spike, then fall quickly.

This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).

Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats, and brown rice are all great options.

Summary Eat foods that help keep blood
sugar levels constant. High-glycemic foods like candy and white bread can make
blood sugar spike then drop, which may lead to overeating. Instead, choose
foods like beans, oats, and brown rice.

13. Slow down

Eating too quickly may cause overeating and lead to weight gain over time.

Slower-paced eating is associated with increased fullness and decreased hunger and can serve as a useful tool for controlling overeating (14).

Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).

Summary Focusing on eating more
slowly and chewing food thoroughly may help you recognize signs of fullness and
reduce overeating.

14. Watch your alcohol intake

Drinking alcohol may cause overeating by lowering your inhibitions and stimulating appetite (16, 17).

While having a drink or two with a meal generally won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.

One study found that college students who drank four to five drinks at a time more than once per week were more likely to overeat after drinking, compared with students who drank one to two drinks at a time (18).

Cutting back on drinking alcohol may be a good way to minimize overeating.

Summary Studies show that drinking
several drinks in one sitting may lead to overeating. Instead, stick to just
one or two drinks, or forgo drinking alcohol entirely.

15. Plan ahead

Being unprepared when hunger strikes can make it more likely that you’ll make poor food choices that can lead to overeating.

Purchasing meals and snacks at the last minute from restaurants or delis increases the likelihood of making unhealthy choices and eating more.

Instead, keep healthy snacks on hand, pack home-cooked lunches, and stock the fridge with healthy options to prepare dinner at home.

These strategies can help decrease overeating. Plus, making more meals at home can save money and time.

Summary The more prepared you are to
eat healthily, the less likely you are to overeat. Keep the fridge and pantry
stocked with healthy, filling foods.

16. Replace sugary beverages with water

Drinking sugary beverages like soda and juice could lead to weight gain and increase the risk of certain diseases like diabetes (19).

Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8% more food than adults who consumed water with meals (20).

Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.

Summary Avoid sugary beverages.
They’ve been linked to an increased risk of diabetes and other diseases and may
be linked to overeating. Drink water instead.

17. Check in with yourself

Overeating in the absence of hunger could be a sign that something deeper is going on.

Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).

Fortunately, taking certain actions can help. For example, try taking on a new activity that’s enjoyable. It may help prevent boredom and distract from the urge to nibble.

Also, spending some time thinking about what triggers overeating can help determine the type of help to seek. If depression and anxiety are contributors, getting proper treatment from a mental health professional might assist with reducing overeating.

Every person is different, so it’s important to find the right treatment plan for your needs.

Summary Think about the feelings
during episodes of overeating and seek help to address the issues behind the
behavior. Depression and boredom are two common reasons. A mental health
professional can provide guidance.

18. Ditch the diet mentality

Fad diets probably won’t help you stop overeating in the long run. Short-term, restrictive diets may lead to rapid weight loss, but they are often unsustainable and can set you up for failure.

Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.

Summary Instead of going on fad
diets to curb overeating, find a sustainable way of eating that nourishes your
body and helps it reach optimal health.

19. Break old habits

Habits can be hard to break, especially when they involve food.

Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.

It may take time to identify unhealthy behaviors that lead to overeating and replace them with new, healthy habits, but it’s well worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace a nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.

Summary Identify unhealthy habits
and gradually replace them with new, more positive behaviors.

20. Eat healthy fats

Although high fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can help you eat less.

Several studies have shown that adults who consume high fat, low carb diets are less hungry 3–4 hours after meals and lose more weight over time, compared with people who consume diets high in carbs and low in fat (23, 24).

Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.

Summary Try adding more healthy fats
to your diet. Studies have shown doing so may help you feel fuller after meals
and lose weight over time.

21. Keep your goals in mind

Setting short- and long-term goals and referring to them often may help you stay on track and reduce the urge to overeat.

Knowing the reason for overcoming overeating and how overeating is preventing you from reaching your health and wellness goals can motivate you to work toward establishing new eating patterns.

Jotting down motivational quotes and hanging them in prominent places around your living space can help inspire you to stick to a plan throughout the day.

Summary Identify specific short- and
long-term eating goals and refer to them often. It can even be helpful to place
motivational quotes around your home.

22. Get help if needed

It’s important to distinguish overeating from binge eating disorder (BED).

Binge eating disorder (BED) is recognized by the Diagnostic and Statistical Manual of Mental Disorders(DSM-5) as a psychiatric disorder. This means someone who has BED will likely need treatment from a team of medical professionals to overcome it.

BED is characterized by ongoing episodes of eating a large amount of food very quickly to the point of discomfort, despite not being hungry. After a binge, a person might feel shame or guilt surrounding the behavior.

It affects millions of people worldwide and is the most common eating disorder in the United States (25).

If you feel that you might have BED, it’s important to get help. Speak with your healthcare provider about treatment options.

Summary If you regularly binge on
large quantities of food, lack control, and experience feelings of guilt, you
may have binge eating disorder and should seek professional help.

23. Practice mindful eating

Adopting mindful eating techniques is one of the best ways to prevent overeating.

The practice of mindful eating stresses the importance of focusing on the moment and being aware of thoughts, emotions, and senses while consuming food.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating, and emotional eating (3).

Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses, and appreciating food are all simple mindfulness practices to incorporate into a daily routine.

Summary The practice of mindful
eating has been shown to help reduce binge eating behaviors. Mindful eating
focuses on being aware of your thoughts and senses while eating.

The bottom line

Many people struggle with overeating.

Fortunately, there are ways to improve eating habits and overcome eating disorders.

Healthcare professionals like psychologists, doctors, or registered dietitians can also provide counseling and guidance to help you get back on track.

Overeating can be a hard habit to break, but you can do it. Use these tips as a starting point to help establish a new, healthy routine, and make sure to seek professional help if you need it.

Editor’s note: This piece was originally published on April 16, 2018. Its current publication date reflects an update, which includes a medical review by Timothy J. Legg, PhD, PsyD.

Eating on Auto-Pilot: Five Steps to Take Back Control

It usually feels like something out of control and leaves us feeling like a failure... Also (most importantly for me) when we eat unconsciously, we cannot enjoy the taste of food. This is a big waste of time, energy and calories.

And this is an important reason for overeating and weight gain. It can be difficult to figure out when to stop if something happens automatically, out of focus, but switching from unconscious to conscious eating can lead to huge changes in weight and health. nine0003

Five steps to stop mindless eating

1. Start with self-compassion

Mindless overeating is extremely frustrating and you will most likely become very angry with yourself. And that will make it worse for you. Self-blame and frustration will dampen your ability to really pay attention to what is happening. You will achieve success much faster if you use this energy to develop new skills.

When you catch yourself mindlessly overeating, stop, take a deep breath and pay attention to what is happening. Realize that you caught the moment of overeating (even after the event itself) and are working to change something. nine0003

2. Target one situation

We like the idea of big changes, don't we? The problem is that the process of preparing these changes seems insurmountable to us. Take one situation, one time during the day, one meal that you want to focus on in order to change unconscious overeating.

3. Think about unconscious overeating in this situation.

You may be eating at your desk and focusing on the work you are doing, or watching TV during dinner. Maybe that's why you overeat? Or there are some hidden needs that make you eat non-stop: for example, you use food as an opportunity to switch off or postpone something difficult for later. Or maybe it's just nice not to think about what you put in your mouth. nine0003

If you still can't find the reasons and write them down, don't worry. Keep thinking about what is happening to you.

4. Write a list of things that help you

Choose things that help you be a little more mindful of your eating. I am not suggesting that you stop completely or change completely. It is important to set a goal to become a little more efficient than you were yesterday. Maybe you decide to have lunch by turning off your computer, phone, book. .. Or stop in the middle of a portion and ask yourself if you are hungry. These are just a few strategies. Experiment and try what works for you. nine0003

Take a break before eating and decide for yourself: "Yes, today I will be more mindful in eating."
Divide food into portions ahead of time instead of serving yourself at the table from a common dish.
Whenever possible, give your food your full attention. Focus on what you are doing and let yourself enjoy your food to the fullest.
If you have a meeting in the evening, prepare in advance: decide how much you want to eat. For example, you can decide to forego bread or choose only two starters from the buffet, or you can put down your fork and pause after every two bites. This way you can avoid autopilot and drift towards mindless overeating. nine0030

5. Pause

Unconscious binge eating is so tricky because it's...unconscious! Pause and remind yourself of your plan.

Come up with a ritual to stop. It can be simple: wash your hands before eating, renew your lipstick, or say thank you.

Even if you catch yourself in the middle or at the end of an episode of binge eating, that's good enough. Gaining control over mindless overeating is a process. Repeat these steps every day. Gradually, you will begin to understand what exactly triggers unconscious overeating, and more and more strategies to stop will appear. nine0003

Psychologies online course: “When food is your friend”

Anastasia Tomilova, an expert in the field of psychology of eating behavior and weight management with more than 15 years of practical experience, will conduct a 4-week online course “Eating mindfully: when food is your friend. You will learn how to build a relationship with food, create a delicious menu, understand how to stop overeating and get rid of debilitating diets. The program starts on January 16th. Detailed information and registration at the link. nine0003

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The last chance to have a cheap rest. How Crimean hotels lure tourists with discounts, and sort out the most expensive numbers If I stop at a traffic light, I violate the requirements of the sign. I will fulfill the requirements of the sign - I will pass on the red! How to be? The question is more than strange and did not arouse enthusiasm in me to answer. However, having watched the “First Program” on NTV on May 25, 2014 (watch from the 18th minute), where Mr. Travin suggests not to stop at the traffic controller’s requirements under the sign “Stop is prohibited”, I realized that it was time to systematize the data on the types of stops mentioned in traffic rules. Moreover, this issue is directly linked to the concept of "driving a car". nine0003

For example: “I stopped at a red traffic light. Since there is no control, I am no longer a driver. Therefore, I have the right to get a bottle of vodka, drink, leave the car as it is and leave!” Try to answer without preparation, what's the catch?

So, according to the definition in paragraph 1.2 of the SDA "Stop" - the deliberate cessation of the movement of the vehicle for up to five minutes. "Parking" - the intentional cessation of movement of the vehicle for more than five minutes. nine0003

Irrespective of time, a stop is the intentional stoppage of traffic for the purpose of getting on or off passengers, loading or unloading a vehicle.

This definition does not cover the entire range of stops mentioned in the SDA. Therefore, we carefully read the traffic rules and note what types of stops they differ in.

Intentional stop. The word "intention" in Russian means literally "desire". A “deliberate stop” is a stop at your request. And in clause 1.2 of the SDA we are talking about just such a stop. Food - the sun is shining, I sing - my throat is dry, I wanted to - I stopped, ran to the stall for mineral water. This is what is called "deliberate stopping": stopping the movement at the request of the driver. nine0003

Special mention should be made of intentional stopping to pick up and drop off passengers. It differs from a simple intentional stop in that it is allowed to stop in the lane of route vehicles, as well as at bus and trolley bus stops, without interfering with them.

This is a stop at the request of the traffic controller, traffic rules, technical means of organizing traffic (signs, markings, traffic lights, and so on), a stop according to official duties. In the literature, it is called a "technical stop" by analogy with a technical stop on the railway. For example, stopping before a crossroads at a red traffic light, stopping 10 meters before the nearest rail before a railway crossing to allow a train to pass. nine0003

No stopping sign prohibits only intentional stopping. If the driver stopped at a red traffic light under the “No Stopping” sign, then there is no violation of the requirements of the sign (Figure No. 1).

If an inspector stops you under the “No Stopping” sign, then you do not stop at will, and there will be no violation of the requirements of the sign either.

The difference between intentional and technical stops can be clearly seen from the example of stopping before a pedestrian crossing. Traffic rules require you to stop immediately before the crossing to allow pedestrians to pass - clause 14.1 of the traffic rules, while in case of a deliberate stop, the distance to the crossing must be at least five meters - clause 12.4 of the traffic rules (Figure No. 2). nine0003

An example of a stop according to official duties is a stop by a shuttle bus driver at a stop. The driver does not stop at will, therefore, the “Stopping is prohibited” sign, which prohibits deliberate stopping, does not apply to him, as stated in the description of the sign in Appendix 1 to the SDA (Figure No. 3).

A tram driver is allowed to stop on tram tracks, while intentional stopping by all other drivers on them is prohibited - clause 12. 4 of the SDA. nine0003

Another example is stopping a tow truck with an amber or orange flashing light on across the road while loading a damaged vehicle. The tow truck driver does his job on the roadway, and there are no violations of traffic rules at such a stop.

Forced stop - stopping the movement of a vehicle due to its technical malfunction or danger posed by the transported cargo, the condition of the driver (passenger) or the appearance of an obstacle on the road. Where intentional stopping is prohibited, turn on the hazard warning lights, display a warning triangle and, if possible, remove the vehicle from the roadway. If not disabled, no action is required. nine0003

Congestion - traffic stoppage. The definition of "obstacle" (clause 1.2 of the SDA) states that a traffic jam is not an obstacle. Therefore, such a stop can not be attributed to forced. If the traffic jam were equivalent to a forced stop, then the drivers in the traffic jam would have to turn on the emergency signal and, after each stop, run and put up an emergency stop sign behind the car.

It is forbidden to enter an intersection, crossing of carriageways, a pedestrian crossing or a railway crossing if a traffic jam has formed behind them, which will force the driver to stop. nine0003

In the event of an accident, wherever it occurs, you must stop, turn on your hazard warning lights, display a warning triangle, and perform all duties related to the accident. Responsibilities for a forced stop and stop in an accident are different. Therefore, these stops should not be confused with each other.

The question to be raised here is what is “driving a vehicle”? The question is very important. According to the Explanatory Dictionary of the Russian Language, edited by D. N. Ushakov: "To manage - using some devices, techniques, set in motion, direct the course, movement of someone, something." But such a definition does not answer the question, is stopping at a traffic light a control? If we reanalyze all of the above, we will see that by control we should understand the period between two deliberate stops. When driving, as well as when stopping at a traffic light, in a traffic jam, a forced stop and a stop in case of an accident, the duties assigned to the driver by the Rules do not stop. That is, neither the driver nor the vehicle is excluded from traffic, since the need for movement itself has not been exhausted. nine0003

I remind you that the movement of people and goods is the main feature of road traffic by definition - clause 1.2 of the SDA. For example, you went to the store on Saturday morning. The start of movement from the parking lot is the beginning of control. Stop in the parking lot in front of the store - end of driving.

In conclusion, I would like to say once again that the word "stop" in the traffic rules is very common, and it is necessary to determine which stop is in question and what duties a particular stop imposes on the driver, it is necessary from the context of one or another paragraph of the traffic rules. nine0003

Do not confuse driving according to traffic rules and civil law.

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