3 Steps To Overcome Overeating

3 Steps To Overcome Overeating

​


It's time to face the hard facts. The extra pounds you're carrying are due to your overeating habits - plain and simple. Too many calories in, and not enough out leads to weight gain.  But why are you overeating?  And how can you be more mindful of this and stop it?

---

Why Do We Overeat?

How To Stop Overeating

Here are the top reasons we overeat:

1. Habit: Whether you realize it or not, you eat in a learned pattern, instead of eating solely to fuel your body. You clean your plate because that's what your granny taught you to do before you could leave the table, not to mention all of those starving kids in Africa who would love to have the food. You eat what is served without stopping to check if you are full yet.  Or perhaps you order the fries with your sandwich because thats what comes with it, instead of thinking to ask for a side salad instead. 
2. Distractions: You forget to pay attention when you eat...and eat...and eat. Mindless munching will lead to more calories being consumed than you need.  Maybe even enough for 2 meals. If you eat dinner while watching TV, or snack while in the car, your focus is on something else, and there is no way you are paying attention to how many calories you are putting in your mouth, or whether or not you are even full.  Another big one is sampling too much food while you are prepping and cooking your meal.  From experience, I know there is no way to enjoy a small appetizer while cooking, so don;t even try.  You could end up eating 300, 400, 500 calories just snacking on open food containers while cooking, and that's before you sit down to eat a full meal afterwards. All of these absentminded calories will really add up.
3. Emotions: Let's face it, most of us are emotional eaters for one reason or another.  We eat when we are sad, depressed or after a hard day to make us feel better.  Research has shown that there are numerous pleasure-inducing neurotransmitters released  in our brains (dopamine, serotonin, norepinephrine, etc..) that make  us feel better after eating fatty, sugar-laden foods.   Many of us also celebrate with food; birthdays, holidays, going away parties, etc... These calories may lend you a temporary sense of comfort, pleasure, or celebration, but ultimately your body suffers from the indulgence.
4. Socially: A large part of being social these days revolves around food and eating.  We meet friends for dinners or BBQ's.  We go to happy hour after work.  Or, we allow restaurants to plan and host our special events instead of cooking at home.  In fact, the USDA says Americans eat a whopping 43.1% of meals away from home.  And we know how large the portion sizes have become at restaurants in order to give their customers the "best value".  All of this eating out, with little control of how our food is actually prepared, and how much we are getting, is an overeating catastrophe waiting to happen.

​Now that we know the main reasons we overeat, how can we stop it?  Follow these 3 Steps To Overcome Overeating.  Really focus on how these apply to your life, and put them into effect immediately.

Step #1: Pay Attention
Be aware of what and how much you are actually eating. This simple concept will save you from overeating hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking. 

Most importantly, track what you are eating to know how much you are eating.  Its easy to lie to ourselves about portion sizes, but our body can't be lied to and the pounds will continue to accrue.  So be honest and track how many calories you are eating so you will know for sure that you are on track. There are many easy trackers that you can find for your phone, or as a wearable. 

Step #2: Practice Balance
If you aren't aware already, there are 3 macronutrients that we track with our food intake; Fats, Carbohydrates (includes sugars and fiber) and Protein.  Be aware of the types of food that you eat during each meal, and make sure your meal choices are balanced with these 3 macronutrients. When your diet is balanced with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited sweets, your body will be satisfied and you'll lose the urge to overeat.

Since we often forget, or perhaps are unsure what the nutrient values of certain foods are, this is another great reason to track your food when you are eating.  The apps with make a checklist of the food groups that you've eaten each day. You will quickly be able to see how much protein, carbs and fats you are consuming.  Better yet, plan your meals in advance and input them into your app at the start of the day to ensure you will get everything you need throughout the day, instead of trying to play catch up at dinner for nutrients you have missed. 

Not sure what a balanced day should be?  These 5 Numbers, will help give you a guideline. 

Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied, however, you've just gotten so good at ignoring the signs that you barrel through your entire meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to slow your eating, take some deep breaths and actually listen to your body.

There are two important keys to being tuned into your hunger.  The first is to stay properly hydrated.  Our brain's center for hunger and thirst, the hypothalamus, receives the same signal for hunger as dehydration.  So, if you are dehydrated at feeding time, you may mistake the thirsty signal for hunger.  Most of my poor eating decisions are made when I am slightly dehydrated, and eat way too many calories trying to extinguish that sensation with food, but tis never going to happen.  So stay hydrated, and then you will know for sure whether or not you are actually hungry.

The next important key then, is being tuned in to your actual hunger.  The best way to start re-learning this is to eat slowly. Once you really start to pay attention, you'll notice a point when each bite becomes less and less satisfying. That's the signal!  That is your body's way of letting you know that you are full and each continued bite is simply overkill (yes, even if you're only halfway through your plate of food.  I'm now giving you permission to not clear your plate every time).

By learning how to control your eating habits, you'll find weight loss will come simply and naturally. 

Dedicated To Making Healthy Your Habit,
Mychael

---