Nutrition Journal. I know, to some that sounds like a curse...ugh, "I have to keep a diary of what I eat, no way." Well, yes way!! Keeping a food diary, at least for seven consecutive days, will help you identify exactly what you're eating, when, and maybe even why. It may seem like a lot but we are working towards FIXING a problem right.
Restock your pantry and fridge. That means getting rid of all the junk food and sugary drinks. Those food items that tempt you to have more. The trickster foods that you can't put down after just one serving...yeah, those, get rid of them. Don't finish it off, just get rid of it. You don't need it!
Identify what triggers your eating. Very important here..pay attention! What are you feeling when you feel like eating? Are you stressed, tired, bored, lonely, angry, upset, sad, happy...what is it that gives you permission to eat when you're no longer hungry. What are you telling yourself? Is it "I don't care anymore," or maybe "I'm tired and I deserve this." What negative or maybe positive thoughts are mingling in your head...if any. Sometimes the eating happens so fast we don't even know what happened but something did happen, so let's figure out what that is.
Start to address the real issue. After identifying how you feel when you overeat, then it's time to address that issue, but not with food. For example,
stress- how about meditation, relaxation techniques, vent on paper-write it down, vent to a friend;
tired- go to bed, take a nap, drink water;
bored-get busy, go for a walk, start a craft or hobbie;
lonely-go to the mall, call a friend, go to the gym...etc.
Whatever it is deal with the situation or the issue with activities outside of your kitchen first because after the meal is over, the issue will still be there.
Start exercising. You had to know I was going to suggest this one. At home, the gym, outdoors,indoors. There are so many activities to choose. Find one you are comfortable with and start to expand from there by adding variety to your fitness routine. Going to a fitness class at a gym is great if you need the motivation of others to get you going; walking is not only free, but it is also a great way to clear your mind; speaking of clearing your mind, consider Yoga. Yoga improves posture, flexibility, strenthens and it is a great way to relieve stress; and I'm going back to my personal favorite, Spinning. But any high intensity exercise will release endorphins which will give you that "runner's high," a sense of well-being, something to feel good about.