Overeating? You May Be Surprised It’s Not Due To Lack of Willpower Or Discipline.

Have you ever eaten a delicious meal and wanted to go back for more, even when you’re full? 

Maybe you were taught that food should not go to waste or second helpings were common in your family. The reasons can even be related to sights, sounds, smells, situations, locations or emotions. These triggers can make you want to eat, even when you’re not hungry.

I have always firmly believed that losing weight and maintaining weight is not black and white, with the age old “eat less, exercise more” solution. While this of course does contribute to weight loss, there are so many other factors in between the space from the starting line to the finish line.

For me, understanding the “why” with situations helps me stop and recognize what I’m doing, resulting in making better choices. For example, when my kids were little, I used to work very late into the night until 2pm or so. I did this because while everyone was sleeping, I could get my work done without any interruptions. And I admit, it was my time, with no questions being asked, fights to referee, chores to be done….you get it. The house was quiet. 

What I found is that I kept wanting to snack during these hours. And it finally dawned on me why. My body was looking for energy. If it couldn’t sleep to restore the energy it was looking to get it from somewhere else. 

Another thing that works against us is that we have inborn survival mechanisms to want to eat and store food for a rainy day, when a consistent source of food disappears. However, we all know living in our country, this day will likely never come.

When we restrict caloric intake, it goes against your body’s natural instincts. Dieting with calorie restriction is not natural and only a small percentage of people who succeed have lasting results. 

What we should be doing is taking a pause after eating and asking “am I really hungry or is there some other reason I want more food.”  Could you be tired and your body craves energy? Could you be thirsty and mistaking it for hunger? Upset or stressed by a situation and want a pleasant distraction?  Happy and want to celebrate? Maybe sad and want to comfort yourself?

There are a myriad of reasons this can be happening. Despite all of these inherent reasons for why we do what we do, there are strategies for overcoming eating when we aren’t hungry.

  1. Pause and give yourself a check. Are you really hungry? Or could it be something else? What environment are you in that is triggering you to want to eat more than you should?

  2. Eat twice as often, half as much and chew twice as long. Spreading out eating into smaller meals throughout the day keeps the highs and lows in check with hunger and satiety (feel satisfied). And helps keep your blood sugar levels normalized.

  3. Making sure you are taking a multivitamin/mineral supplement can help you fill in the gaps with what is missing from your diet nutritionally. Studies have shown that we cannot get all the nutrients we need from food alone. Deficiencies can cause cravings.

  4. Keep consistent with exercise both at the studio and home. If you can’t make it in for your normal workout day, do something at home, even if it’s for 5 minutes. In order to lose 1lb of weight per week, you need to burn or cut at least 500 calories more than what you consume per day.  You are more likely to stick with burning an extra 500 calories per day with exercise than to eat 500 fewer calories.

  5. Which leads to my next point: the feeling of fullness that keeps us satisfied is virtually non-existent if you cut calories with food. Your body worked hard to gather and store those calories for that “rainy day” and you will be fighting a losing battle with built in  survival mechanisms.

  6. Consume foods that are high in fiber and low in calories to keep you satisfied longer. Salads with broccoli and other veggies eaten before a meal will help fill you up.

  7. Drink plenty of water. You should be drinking ½  an ounce to 1 ounce of your body weight per day. If you weigh 150 lbs, you should be drinking 75 – 150 ounces of water per day.

  8. Get plenty of sleep. Most adults need 7-9 hours per day.

  9. Get rid of temping food in the house or put it in hard to reach locations. Out of sight, out of mind. 

  10. Keep an emergency sweet tooth item in the house that does not have sugar. We love Lily’s chocolate bars because they are sugar free and a quick hit if you really need it. Also, knowing something is there as a backup is comforting. You will feel less anxious if a strong craving comes on.

  11. If you are struggling in between meals, try a whey meal replacement shake. It will taste great and the protein content will keep you satisfied until your next meal.

  12. If you really, really want something, have half a portion of what you would normally eat. This is better than eating all other kinds of food in excess to make up for what you really want. 


The trick with all of this is to understand you are not undisciplined or lack willpower. You just need to understand and manage the survival mechanisms built into each of us that may no longer apply to our modern world. 

SHARE THIS POST

Share on facebook
Share on twitter
Share on linkedin
Share on google
Share on pinterest
Share on tumblr

About our programs

Krav Maga
in North Branford

Fitness and Self Defense, two major goals for anyone looking for Krav Maga in North Branford . It's time to change up your work out and get the results you've been looking for.

- IN-PERSON CLASSES AVAILABLE -

Brazilian Jiujitsu
in North Branford

Achieve your fitness goals while developing a wide array of life saving techniques for real world application. BJJ in North Branford . It's time to get rid of gym boredom and challenge your mind and body..

- IN-PERSON CLASSES AVAILABLE -

Combat Hapkido
in North Branford

Achieve your fitness goals while learning one of the most well-rounded fighting techniques in the world.

- IN-PERSON CLASSES AVAILABLE -

Judo
in North Branford

Learn how to seamlessly transition from a standing position during a struggle to the ground.

- IN-PERSON CLASSES AVAILABLE -

Kali
in North Branford

Learn this Filipino martial art, which teaches weapons training with escrima sticks before bare hand-to-hand combat.

- IN-PERSON CLASSES AVAILABLE -

Muay Thai
in North Branford

Learn the “art of eight limbs”, with the combined use of fists, elbows, knees and shins in this powerful martial art.

- IN-PERSON CLASSES AVAILABLE -

Fitness
in North Branford

It's time to revolutionize your workout! Get toned from head to toe and reduce stress with an instructor led fitness class!

- IN-PERSON CLASSES AVAILABLE -

Preschool Martial Arts
in North Branford

Discover why parents love our Preschool Martial Arts program in North Branford. It's the perfect blend of gross motor, personal development and character enrichment. Find out why 100's of families, just like yours, trust CT Krav Maga & MMA

- IN-PERSON CLASSES AVAILABLE -

Kids Martial Arts
in North Branford

Parents love our Kids Martial Arts program in North Branford, because it's the perfect blend of self defense, personal development and character enrichment. Find out why so many families, just like yours, love and trust CT Krav Maga & MMA

- IN-PERSON CLASSES AVAILABLE -

Teen Martial Arts
in North Branford

Get your teen active, engaged, stronger and safer. Motivation has never been easier in our classes in North Branford. It's time to give your teenager a work out and get the results that they need.

- IN-PERSON CLASSES AVAILABLE -

Elevate Health
in North Branford

It’s time to take charge of your health in North Branford. Learn a scientifically proven plan that provides a roadmap to better health with a focus on living a longer, healthier life!

TEST COPY

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

 

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.


Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Fill out the form below to

Get Your Spot Now!

HOME

ABOUT US

PROGRAMS