Ayurvedic Tips to Avoid Overeating
Amrita Ma Devi
Eat to Live
Food is one of life’s greatest gifts. It nourishes our bodies, connects us to nature, and serves as medicine in the Ayurvedic tradition. But when we overeat, we move out of balance, turning this gift into something that can drain our energy, disconnect us from ourselves, and eventually lead to illness.
In modern culture, overeating is often normalised. From holiday feasts to wedding banquets, eating beyond our capacity has become part of the celebration. We’re also inundated with messages from the media that suggest we should eat small amounts throughout the day to stay fit, or reward ourselves with snacks and extra meals. While these cultural cues are common, they don’t always align with what’s best for our bodies.
Ayurveda teaches us that digestion is a delicate, energy-intensive process. When we overeat, our body can’t process everything efficiently, leading to the accumulation of ama, or toxins. Rather than nourishing us, overeating can create an imbalance and cause disease.
Overeating also impacts our mental and spiritual well-being. Foods that are sugary, salty, or fried may provide instant gratification, but they often lead to a cycle of bingeing and guilt. Many of us use food to trigger positive emotions or soothe uncomfortable ones, further deepening our attachment to unhealthy eating habits. This disconnect from mindful eating pulls us away from our higher selves—the place where we experience true balance, harmony, and well-being.
The good news? Ayurveda offers simple, practical ways to shift from overeating to eating in alignment with our body’s natural needs. These tips will help you learn how to eat to live, rather than live to eat.
6 Ayurvedic Tips to Eat to Live:
1. Try It on for Size
One easy way to control portion sizes is to use your hands. Cup them together in front of you—this is the ideal portion size for each meal. If you’re used to piling food onto your plate, try serving this smaller portion on a smaller dish to retrain your mind and body.
2. Three Cheers for Three Meals
The popular trend of “grazing” all day may seem like a good way to stay thin, but in Ayurveda, it’s believed that constantly eating weakens agni, or digestive fire. Just as you wouldn’t leave your car engine running all day, constantly eating taxes your digestive system. Instead, focus on eating three balanced meals a day, spaced at least four hours apart, to allow your body time to fully digest and recharge.
3. Slow Down
Did you know that digestion starts in the mouth? Chewing each bite at least 20 times, or until it becomes liquid, allows your body to break down food more easily. This helps your digestive organs process nutrients and gives the enzymes in your mouth time to do their work.
4. Listen to Your Body’s Cues
One of the simplest cues that your body is full is your first burp! If you’ve spent years overeating, you may have become disconnected from this signal. Spend a few weeks being mindful during meals, taking deep breaths before eating to center yourself, and you’ll soon start noticing the subtle signs your body gives you.
5. Make Mealtime Sacred
Eating while distracted—whether driving, watching TV, or working—makes it harder to tune in to how your body feels. Instead, create a sacred space for your meals. This allows you to give full awareness to your food and the impact it has on your body. Treat your meal as an act of nourishment, not a task to get through.
6. Let Go of Attachments
While it’s important to enjoy your food, overstimulation can make it harder to stop eating. Focus on eating simple, organic meals that include all six rasa, or Ayurvedic tastes: sweet, salty, sour, bitter, pungent, and astringent. This creates a balanced meal that satisfies your body and reduces cravings. In your meditation practice, work on letting go of emotional attachments to food, releasing the need to turn to food for comfort.
What to Do if You Overeat
If you do overeat, don’t stress. Beating yourself up only makes it worse. Instead, give your body a break at your next meal by eating kunyi—a soothing rice dish made with 1 part rice to 6 parts water, a bit of ghee, and a pinch of turmeric and salt. Use this as an opportunity to reflect on the emotions that led to overeating and practice letting them go.
For a deeper reset, consider joining our Vitality Cleanse program, a community-based Ayurvedic approach to resetting digestion, or connect with us for personalised guidance.
By incorporating these Ayurvedic tips into your daily routine, you can transform your relationship with food, eat in harmony with your body’s needs, and support your long-term health and well-being. Let’s remember: Food is medicine when consumed mindfully and in balance.
Eat to live, and let your meals nourish your life today—and for years to come.
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