5 Tips to Stop Overeating For Good!

Searching for tips and tricks to stop overeating? You’re not the only one. But I can tell you, confidently, that you’re looking in the wrong area. It’s not about what you are doing WRONG and what you need to get RID OF in your diet, but it’s about being your own detective.

๐˜๐Ž๐”๐‘ ๐‹๐€๐‚๐Š ๐Ž๐… ๐’๐„๐‹๐… ๐‚๐Ž๐๐“๐‘๐Ž๐‹ ๐ˆ๐’ ๐๐Ž๐“ ๐“๐‡๐„ ๐๐‘๐Ž๐๐‹๐„๐Œโฃ

๐Ž๐ฏ๐ž๐ซ๐ž๐š๐ญ๐ข๐ง๐  ๐ข๐ฌ ๐ง๐š๐ญ๐ฎ๐ซ๐š๐ฅ, ๐ฐ๐ž ๐š๐ฅ๐ฅ ๐๐จ ๐ข๐ญ ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐ญ๐ข๐ฆ๐ž ๐Ÿ๐จ๐ซ ๐š ๐ฏ๐š๐ซ๐ข๐ž๐ญ๐ฒ ๐จ๐Ÿ ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ:โฃ

  • Multi-taskingโฃ
  • Letting hunger get too farโฃ
  • Enjoying something extra tastyโฃ
  • Emotions are extra (sad, happy, angry, depressed, anxiety, etc..)โฃ

๐˜‰๐˜ถ๐˜ต, ๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ฐ๐˜ง ๐˜ถ๐˜ด ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ด๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ต๐˜ฆ ‘๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ’ ๐˜ข๐˜ด ๐˜ข๐˜ฏ ๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข ‘๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ญ๐˜ฆ๐˜ฎ’ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ต๐˜ณ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ข ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ฒ๐˜ถ๐˜ฆ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. ๐˜’๐˜ท๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ฅ ๐˜ช๐˜ต ๐˜ž๐˜ˆ๐˜  ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ๐˜ด -โฃ

  • “What can I do to stop overeating on bad food on the weekend”
  • ” Help! I cannot stop eating all the time”โฃ
  • ” I lack control”

The worst part is that we tend to point fingers at ourselves, or even worse… an influencer, article or coach saying ” you lack dedication”โฃ.
The VERY FIRST thing I go over with my clients are these 5 most common reasons (and more) to get to the bottom of what may be really the problem.โฃ

โฃ
๐’๐๐Ž๐ˆ๐‹๐„๐‘ ๐€๐‹๐„๐‘๐“- ๐‹๐š๐œ๐ค ๐จ๐Ÿ ๐๐ž๐๐ข๐œ๐š๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐ก๐š๐ซ๐๐ฅ๐ฒ ๐ž๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ.โฃ

The 5 most common reasons why you may be overeating:ย โฃ

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Calories are set too Low

5 tips to conquer overeating

Not consuming enough calories overall can influence overeating as when hunger is high, you are less likely to pay attention to when you are satisfied or full. It is important to keep your calories in a range where hunger is not overbearing and unmanageable (and restricting calories heavily to reach a goal is absolutely unnecessary).

Psychological hunger as well, not physical hunger like hunger pangs, happens when you restrict yourself on foods that you label ‘bad’. The most common times I see this is with the ‘clean eating’ or ‘cutting out junk food’ Monday through Friday diet. When the weekend hits, you feel good about restricting all week and ‘reward’ yourself. This only leads to overeating, once again. You feel bad and decide that you will get back ‘on track’ on Monday. And the cycle repeats. If this sounds like you, it’s time to find balance instead of increasing restrictive eating habits.

Not getting enough nutrients in your diet

5 tips to conquer overeating

It’s important to at least get enough protein and fiber to help with keeping you satisfied between mealsโฃ.ย  Before pointing fingers at a specific food or blaming your lack of control, focus on your overall diet. Are you truly getting a variety of nutrients in your diet? Are you consuming a variety of fruit and vegetables to get enough micronutrients and fiber? Are you consuming enough protein to help keep you satiated between meals? Women need at least 25g of fiber per day while men need at least 35g. Protein is the most satiating macronutrient, meaning it will keep you fuller for longer between meals. Try to reach .75-1g of protein per lb of bodyweight or goal bodyweight if you are overweight.

Pushing off hunger for too long

5 tips to conquer overeating

I promise you don’t win a badge of honor for being hungry all the time. Instead, you are more likely to overeat once you are able to eat.ย  I get it, though, we all get busy. If pushing off hunger isn’t an intentional thing- it’s time to prepare better. If you know you have a busy day ahead, have snacks and meals that are easy to eat so you don’t feel ravenous later on in the day.

To help understand how to manage hunger a little bit better, let’s go over the hunger food scale (Google it!). The hunger food scale ranges from a 0 (ravenous, dizzy) to a 10 (past Thanksgiving full). The idea is to stay within a 4-6 range, paying attention to when you start to feel hungry and when you start to feel full. For example,ย  after consuming a meal that you feel satisfied/full with, your next meal is usually around 3-5 hours later. Pushing it off further may lead to reaching a 0.ย  This is a typical schedule but doesn’t apply to everyone and is especially dependent on the type of meal you ate last (if it was carb-heavy lacking protein and fiber, it is likely that you will be hungry much quicker). But, it’s important to stop following schedules and start listening to your internal cues. Listen to your body and fuel up on nutritious foods with each meal. When you have a feeling of emptiness in your stomach, start to plan out a snack or meal rather than ignoring it. This takes time to listen to, but being mindful of your hunger is a great lifestyle habit to practice on.

*I would like to note here that if you have issues with being hungry until it’s too late, following a schedule can help in the beginning. Such as, eating at breakfast, lunch and dinner times.

Excessive amounts of cardio/ high volume trainingโฃ

5 tips to conquer overeating

Although evidence shows that the impact of exercise on appetite levels depends on your current activity level, whether you’re an active, exercise-trained individual or a primarily sedentary or overweight individual, your appetite can be influenced by exercise (1). However, if your energy expenditure exceeds to a point where your calories do not support your hormones, manages hunger and cravings- you may need to increase calories for overall health or decrease activity (given that you’ve narrowed it down that your exercise frequency/volume is too high). A good note here is if you’ve recently increased activity, you may need to increase calories to support your training to improve adherence and decrease overeating tendencies (or again, decrease your activity).

No Self-coping methods

5 tips to conquer overeating

Overeating is especially common for those that have very demanding jobs, relationships or home life. If you are under constant stress, overeating after an event or at the end of the day may be a sign that you need to work on some self-coping methods. If you notice an association between a stressful day and overeating, where you find yourself in the middle of eating something and cannot stop- take a deep breath. Put the bag/bowl/container down and take 3 more deep breaths. Ask yourself- will I feel better from this or do I need to find something to help me calm down? You’ll find the answer at that moment.

 

Overeating can be normal, but if it becomes a habit it’s important to dig deeper

The next time you find yourself overeating or start to reflect and feel guilty for the times you have, take a step back and focus on the 5 things I have listed above. You may find at least one of these may be the reason why you are having a hard time overcoming overeating. But most of all, be patient with your mind and body.

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Here’s to developing a stronger mind and conquering overeating,

 

Tiffany Moule

Health & Mindset Coach

http://www.tiffanymoule.com

 

 

References:

  1. Razzoli, M., Pearson, C., Crow, S., & Bartolomucci, A. (2017). Stress, overeating, and obesity: Insights from human studies and preclinical models.ย Neuroscience and biobehavioral reviews,ย 76(Pt A), 154โ€“162. doi:10.1016/j.neubiorev.2017.01.026
  2. Howe, S. M., Hand, T. M., & Manore, M. M. (2014). Exercise-trained men and women: role of exercise and diet on appetite and energy intake.ย Nutrients,ย 6(11), 4935โ€“4960. doi:10.3390/nu6114935
  3. Moore, C. F., Sabino, V., Koob, G. F., & Cottone, P. (2017). Neuroscience of Compulsive Eating Behavior.ย Frontiers in neuroscience,ย 11, 469. doi:10.3389/fnins.2017.00469
  4. Moore, C. F., Sabino, V., Koob, G. F., & Cottone, P. (2017). Pathological Overeating: Emerging Evidence for a Compulsivity Construct.ย Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology,ย 42(7), 1375โ€“1389. doi:10.1038/npp.2016.269