The Three Reasons You Overeat (And How To Stop)
Overeating is so common, despite all of the adverse effects it has on the body. Overeating can make you bloat, give you indigestion, or just be plain uncomfortable.
But, have you ever stopped in these moments and asked yourself how you got there?
While our eating habits are complex and multilayered, there are 3 main pathways that lead to overeating. When you become aware of what leads to overeating, you will be better equipped to managing these habits and ultimately avoiding that uncomfortably full feeling.
So, what are they?
Mindless Eating
Picture this: you get home from work on a Friday and tuck in for a movie night. You order takeout and slurp down your Pad Thai noodles while scrolling through the Netflix library. Before you get the movie going you head back to the pantry for a bag of chips and some cookies.
The movie ends and you look down to see your couch covered in crumbs, your bag of chips is empty and so is an entire sleeve of Oreos. How did those get here? While cleaning up after your snacks you grab a handful of shredded cheese and eat it standing in front of the fridge.
The thing is, you don’t really even have a memory of eating all those snacks and you definitely didn’t enjoy them. What happened? You may have heard of the term “fog eating,” but what it comes down to is a lack of attention to what you are doing.
The thing is, our eating styles become a habit, and when you get into a habit of eating like a teenage boy with the munchies, you can consume hundreds or thousands of extra calories without even realizing it.
Let’s be real, you aren’t scarfing down a pint of berries or a hardy salad the way you are a bag of your favorite chips, so this eating style often leads to an excess of calorie dense foods that aren’t providing you nutrients or giving your body satiety cues.
Stress Eating
Here’s another scenario: you have just had the worst day at work and can’t fathom cooking something healthy so you order from your favorite pizza parlor and opt to add the cinnamon sugar bread knots for dessert. After all, you deserve it, right?
Maybe people turn to their favorite comfort foods in order to self soothe and relieve hard emotions. There is a very good reason for that!
Comfort foods are often high in sugar, fat, salt, and taste really, really good. These things trigger the brain to release feel-good chemicals like dopamine. While these foods can be a quick fix for a bad day, if you make a habit of turning to food to relieve stress, these choices compound over time and lead to weight gain without really getting to the root cause of your stress.
In fact, the adverse effects of stress eating can make you feel worse about yourself, leading you to getting right back on the carousel and eating more!
Social Eating
Studies have shown that we actually eat more when we have company. Further, this statistic continues to go up as the number of people in your party increases.
I’m not telling you to cancel your next dinner party, but it is true that eating in a social setting can make you bypass your bodies satiety cues and keep going.
This happens for a few reasons. First is mirroring. We are social animals by nature so it makes sense that we mimic what those around us are doing. This means that you might go bite for bite with your best friend across the table, even after you are full.
The second reason is that you may be influenced in your food choices based on what your friends are ordering. If you were craving a salad and everyone at the table got a cheeseburger you might forego the healthier option to avoid standing out, subconsciously or not.
Finally, social settings take your mind off your plate. You might be so busy talking and laughing that you don’t even notice you’ve finished all your fries even though you were full after the burger you didn’t even want in the first place!
So what’s the solution?
I won’t try to kid you, the solution is simple in theory but overcoming these habits will take some effort. Without beating around the bush, you’re going to want to harness the power of mindful eating.
We’ve all heard the term mindfulness, but I promise it’s not just a wellness buzzword. It is a practice backed by decades of research that will help you to tune into your body and learn how to listen to its cues.
To make it simple, I’m going to give you a step-by-step guide to communicating with your body before, during, and after a meal.
Stop and ask yourself some questions.
Am I really hungry? How hungry? What am I craving? Would I settle for carrots and hummus or am I gravitating toward the salt and vinegar chips? The answers to these questions often reveal if you are going into a mindless binge or if your body is really in need of fuel.
Prepare your food.
Instead of eating straight from the chip bag, actually plate what you intend to eat. Make it look pretty and appetizing. Put the container back in the pantry or fridge out of sight.
Use your senses.
What does the food smell like? What colors do you see? What does it feel like- is it crunchy or soft, hot or cold, smooth or firm? Really pay attention and enjoy what each of these sensations feels like.
Take your time.
Take smaller bites and chew them fully. Put your fork down every couple of bites and let your body register what you have already eaten. Your satiety cues start to kick in about 15 minutes after you begin eating, so cleaning your plate in 5 might lead you to overeat.
Go through this same process with every meal and snack. Not only will these steps help you to stop overeating, but they will help you to actually enjoy your food while you’re eating it!
Getting in tune with your body will help you to be a better listener. To understand when it is asking for fuel, and when it is full.
The truth is, you don’t have to cut out the foods that make you happy. Enjoying a good meal is one of the best parts of life. The secret is learning to enjoy them in moderation, alongside all of the foods that support your health. So, have an Oreo with your bowl of fruit and get the best of both worlds.
