Why do we have a tendency to overeat? We know it can lead to weight gain, poor digestion, risk of chronic diseases like diabetes and heart disease, and other issues, yet we’re often compelled to eat more than necessary. Self-control is also more than just deciding to “stop.” If we understand what factors lead to overeating, we can find effective ways to combat them.
Among the many factors that contribute to overeating are stress, lack of sleep, seeking comfort in food, excessive snacking and eating too fast. Stress increases our cortisol levels, which promotes hunger and overeating. Furthermore, some people simply find comfort in indulging in foods, particularly salty and sugary snacks.
Not enough sleep throws our hormones off balance as well and can have us feeling hungrier than normal when we wake up. If you’re having a hard time sleeping at night, absolutely avoid these foods before going to bed: chocolate, alcohol, fatty foods, dried fruit, spicy foods, peppermint, pizza, sugary cereals, caffeine, burgers, chips, and green tea.
If you’re on the road to weight loss, you’re probably skipping meals or banning yourself from certain foods. Even if you’re too busy to eat a meal, that’s no reason to essentially starve yourself. This could lead to an eating disorder and result in a depletion of nutrients, and then you’ll have bigger things to worry about than losing weight.
If you’re prone to eating fast because you’re in a rush, try to slow down. When we consume food, it takes a while for our brain to receive a signal from the stomach that we’re had enough. Before that signal is activated, we’re inclined to eat more and more until we’re uncomfortably stuffed. Dieticians recommend stretching your mealtime up to 20 minutes.
Another favourite practice of people on diets is avoiding your favorite foods and surviving on plain salads, and that’s also not the way to go. Dieticians recommend having a small portion of what you’re craving. Don’t be afraid to eat your favourite food; just don’t overdo it.
If you’re a workout junkie, be wary. After long, brutal sessions at the gym, you probably notice it’s more difficult to control your appetite. Don’t push yourself too hard or your body might trigger an insatiable hunger. Make sure to stay hydrated as well. The brain can confuse thirst for hunger. So, before reaching for a snack, try a glass of water instead.
Having a hard time gauging your hunger? Try using the hunger scale. As you become more mindful, it’s easier to recognize what’s nourishing versus what’s overindulging. Before you eat, consider which state you’re in.
- Starving – Your stomach feels uncomfortably empty and you feel light-headed. This is because of low blood sugar levels. You’re more likely to binge when in this state.
- Hungry – You’re already eagerly thinking if your next meal. If you don’t eat within the hour, you could slip into starving.
- Moderately Hungry – Your stomach has just started growling. This is the perfect time to eat.
- Satisfied – You’re feeling relaxed and neither full or hungry.
- Full – Your belly feels bloated and your food doesn’t taste as good as it did a few moments ago. You may be eating out of momentum more than hunger.
- Stuffed – You’re feeling uncomfortable as your stomach acids are rising into your esophagus and result in some mild heartburn.
