Over-eating?? yeah, me too.. This used to be one of my biggest struggles. What if I told you over eating is something so many people struggle with? What if I told you there’s actually a science behind it, and it’s your body’s way of trying to communicate with you? There are so many tricks to help you avoid over-eating which I will share with you below, but first let’s talk about a few reasons on WHY you’re doing it.
You skipped breakfast/ are deficient in calories/ nutrients towards the end of the day- You hear it over and over again: breakfast is the most important meal of the day. Well, that’s cause it is. If you’re skipping nutrients through out the day you body automatically goes into ‘starvation’ mode which means it will naturally start craving things high in calories. Think back in the days— like caveman days. When you were deficient high calorie foods used to be nuts, seeds, fruits, and proteins. Now, it’s pizza, pasta, burgers, fried food etc. I personally make my first two meals the heaviest, especially with carbs, and then trickle the carbs and calories out through out the day. Understanding this has helped me change my eating habits dramatically.
You’re dehydrated- Your body sends the same signal to your brain when you’re thirsty and when you’re hungry. Make it a rule of thumb to try and have your stomach 2/3 full of water before you begin to eat. The best way to do that is to drink a glass of water approximately 20 minutes before eating.
Besides the two big tips above here are a few little habits you can create throughout your day that will help you avoid over-eating:
1. get a goods night sleep- 7-9 hours a night is what’s recommended.
2. drink water- As explained above, but also just drinking water through out the day.
3. eat vegetables first- when eating dinner, go through and eat your vegetables first. This will ensure that you’re filling up on foods high in nutrients.
4. Eat slower- This will allow your body time to digest and send the signal to your brain that it’s full.
5. Control stress levels- Everyone has heard of or experienced stress/ emotional eating. This is because your cortisol levels are elevated which puts your body into defense mode. Besides controlling your environment, getting more sleep, eating cleaner, and exercising can lower cortisol levels as well.
6. Eat whole foods- This plays into the first note above. If your body is deficient in nutrients it’s going to start craving unhealthier foods, not be satisfied, and then go right back to the beginning of craving more food.
7. Exercise- Not only does this now take up some more time where you could be sitting at home or at a desk mindlessly eating, but it releases endorphins to help you feel less stressed or anxious. Even if this is a light walk or a quick 20 minute workout, it will make a difference.