Are you looking for a way to stop overeating?
Watch this video and I’ll give you seven reasons why people overeat and I’ll tell you what you can do about them.
Hi, it’s Ivana helping you get fit, healthy and strong at any age.
I’m an online coach helping people change their relationship with food.
I’ve overcome my own issues with overeating and binge eating and today where I’m going to talk about why people overeat.
I’ll tell you why you may be overeating and what you can do about it.
Make sure you watch until the end because the last one is the most powerful and I’m going to give you a strategy to overcome it.
The first reason why people overeat is sleep deprivation. Now it seems very obvious that when you’re tired, then you can’t be bothered to cook. You can’t be bothered to eat the right things and you probably don’t want to work out exercise and go to the gym. So that’s the obvious part.
But when you’re not getting enough sleep, your body also produces more ghrelin.
Ghrelin is the hunger hormone, which increases your appetite.
So if you’re a sleep deprived individual, someone who’s not getting the recommended seven to nine hours every night on a regular basis.
Yes, that probably fits a lot of people, your appetite is going to be greater than it should be. And that means you’re going to have a harder time keeping your eating under control. So get enough sleep.
The next reason is emotional eating. Now this is a very common thing.
Many people use food to help them cope with stress and anxiety and boredom. Anytime you’re using food to deal with negative emotions, it’s a negative thing and we call it emotional eating. So the solution for this is finding alternative ways of dealing with stress, anxiety, or boredom. Now I’ve got an entire video about stress reduction strategies.
So I’m going to link that up for you below, but you need to find what works for you.
Investigate another way for you to deal with your emotions.
The next reason why people overeat is dehydration.
If you’re not drinking enough water, you’re not keeping yourself hydrated.
You may mistake your thirst for hunger, so you’re going to end up overeating. This is a really simple thing to overcome. Just drink more regularly. It’s a good strategy for weight loss to consume a glass of water about half an hour before you intend to eat anyway. That’s a great way of reducing the amount of food that you’re eating at that time.
The Hormonal Impact Of Food
The next reason is the hormonal impact of food.
If you’re eating a lot of carbs and particularly carbs on their own, then you’re going to find that your blood sugar is always kind of up and down and up and down, and that increases your, so when you have those insulin surges after meals, you’re going to feel hunger later on in the day.
So you want to avoid having carbs on their own.
If you want to manage your appetite and make sure you combine them with protein and a bit of fat, that can reduce the insulin impact that they have.
Low carb diets are a good way of managing your appetite because there’s fewer carbs there to stimulate that response. And for a lot of people, it makes it a lot easier to keep their eating under control.
The next reason why people overeat is their environment.
This means that whatever you keep around your house is something that you’re more likely to eat. Hopefully you have some control over that. If you’re living with other people, you’ve got a family and they have to eat other things, then it’s at least a good idea to keep things out of sight because you will tend to overeat. The things that you really enjoy that you see more regularly.
Studies actually show that just keeping something in close proximity means that you’re going to be eating a lot more of it.
That’s super obvious, but it’s a powerful force.
Just having things, what you see is what you’re going to want to eat.
The next thing that makes people overeat is feeling deprived.
Now I have a long history of this.
I have gone through so many diets in the past and I’ve always tried to eliminate the things that I really love, like chocolate and ice cream and it doesn’t last very long.
I could keep it up for a month or perhaps a few weeks and then all of a sudden that craving for those foods just gets like overblown. And I can’t do anything but overeat those foods. So the solution for this of course, is not to do any sort of crazy plan to have a diet that makes sense for you longterm that includes your favorite foods periodically.
You can enjoy the things that you would love and still gradually work towards your goals.
So it doesn’t make a lot of sense for you to do the keto diet. If you love carbs and you don’t want to give them up, it’s just not for you.
For some people that won’t be a problem, but choose a system of eating that makes sense for you and then you won’t feel deprived.
And the last one, the most powerful one is habit.
Now we humans are creatures of habit. We tend to eat the same things at the same time, in the same place. And if those things are not working for you, then you need to break those habits.
If you have a habit of overeating every time you sit in front of the TV, then it’s not a great idea to sit in front of the TV with food at all.
Creating “If…Then” Statements
You need to break up those habits. And one of the best ways to do that is to create, if then statements. This is a really powerful strategy for changing habits. So you can tell yourself, if I’m watching TV on the couch, then I’m going sip on a herbal tea.
For instance, if I go to the grocery store, I’m going to make sure that I load up on veggies and proteins and I’m going to avoid bringing chips home. So you want to create these if then statements for yourself.
Comment below with an if or then statement that makes sense for you, in terms of improving your nutrition.
So I hope you learned something today about why people overeat.