Are you finding yourself constantly overeating, even when you’re not hungry? Do you feel guilty, frustrated, and defeated after consuming meals? You’re not alone in this struggle. Overeating can be a form of emotional eating, boredom eating and comfort eating and can arise from many different causes. Whether it’s emotional eating due to stress or negative emotions, not realizing when you are full, or simply being surrounded by tempting ingredients that seem to call your name – no matter the cause of your overeating habits it’s time you take control back and tackle the problem, not the food
This blog is designed to help you understand the basics of the root causes of overeating and provide actionable steps towards healthier eating habits. Embarking on this journey will require patience, commitment, and self-awareness, but remember, you won’t be facing this alone. With HOW Clinics we are in this mission together, to help you regain control, break the cycle of overeating, and lead a healthier lifestyle. Stay tuned as we delve into the world of mindless munching and explore ways to turn the tables for a healthier you and tackle overeating concerns ike emotional eating and boredom eating.
Does this sound familiar?
You get about halfway or 2/3rd the way through your meal and you start to recognize that you are feeling full and satisfied. But your plate isn’t empty. So you keep eating, and eating until it’s all gone. Before you know it you are too full or maybe even feel sick. You start to feel tired and guilt from overfilling yourself.
Here’s another scenario, you’ve ate a satisfying meal and you feel full, but you keep reaching to the cabinet or fridge for snacks or treats, because you need that sweet treat or your mind just becomes filled with curiosity and need to taste that snack. It’s frustrating and defeating. I know it is not easy to overcome this but you won’t face it alone. We are gonna start to work together on this mission.
First, let us chat about why we may be overeating.
Overeating can stem from many different causes, such as emotional eating or stress eating, not realizing when you are full, or even being surrounded by tempting ingredients that seem to call your name. No matter the cause of your overeating habits it’s time you take control back and tackle the problem, not the food.
- Emotional eating typically involves consuming large quantities of food in response to feelings, not hunger. It can be driven by all emotions but often driven by negative emotions such as stress, anger, fear, boredom, sadness and loneliness. Deep-seated feelings of inadequacy or low self-esteem may also trigger emotional eating, along with the desire to be stimulated into another state of mind or physical feeling leading to a vicious cycle of overeating and guilt.
- Stress eating, on the other hand, is a manifestation of a high-pressure environment or situation. People often seek comfort in food when they’re under immense stress. This act functions as a coping mechanism to help mitigate the negative feelings associated with stress.
- Not realizing when you are full, or ‘mindless eating’, often happens when we’re distracted, eating too quickly, or multitasking. We may continue eating just because there’s still food on our plate, or because we’re engrossed in a TV show or a conversation.
- Being surrounded by tempting food can also lead to overeating. This is especially prevalent in social situations, where an abundance of delicious food might be available and the act of eating is part of the social interaction. This could also be driven by food advertising and marketing that make certain high-calorie, unhealthy foods seem incredibly appealing.
Actionable steps towards healthier eating habits
- In each of these situations, understanding the underlying causes of overeating is the first step toward regaining control. It is not about blaming oneself, but rather recognizing the triggers and working towards healthier eating habits. Remember, it’s not a quick fix. It’s about making a commitment to a healthier lifestyle, one step at a time.
- A key step is to keep a food diary to note what, when, and why you’re eating. Recognize patterns and identify emotions that lead to overeating. Once identified, seek healthier ways to cope with these emotions, such as physical activities, hobbies, or social interactions. Remember, it’s not about perfection, but progress. Each step taken towards understanding and managing emotional eating is a step towards healthier eating habits and overall wellbeing.
- This commitment and curiosity should start with self-discipline, self talk and planning ahead. Start by setting achievable goals that are measurable and have a timeline. Goals could include things like reducing certain foods portion sizes or just eating more healthy foods, or even something as simple as taking a few slow breaths before reaching for that snack and understand why you are grabbing a snack. Make sure your goals are realistic and have room for improvement, so you won’t get discouraged if you don’t reach them right away.
- Mindfulness practices can also be beneficial, helping you to stay present and make conscious food choices. It’s important to focus on mindful eating and being aware of our bodies signals that we’re full. This means avoiding electronic distractions while eating, such as the TV or phone, so that you can be present with your food and tune into your body’s hunger cues. Pay attention to how much you are consuming and stop when you’re satisfied.
- Make sure to take the time to nourish your body with nutritious foods that will keep you full longer. Eating a balanced diet full of whole grains, fruits, vegetables, lean proteins and healthy fats is key for sustaining energy levels throughout the day and keeping hunger at bay.
Overeating can be a difficult habit to break, but with commitment and focus on understanding the underlying causes of your overeating, it is possible to regain control. Start small and stay motivated! With time and effort, new habits will form that will lead you toward a healthier lifestyle. Don’t be afraid to ask for help from HOW Clinics
Seeking out support from others can give you the motivation and strength to stay on track. With a bit of dedication and curiosity , you can break free from overeating habits and learn to get back in tune with your body’s needs.
We suggest shifting your mindset from the scale to non scale victories, have a look HERE at what non scale victories look like and what you can look forward to with controlled eating.
Good luck on this journey! You have everything it takes to make progress and reach your goals. With patience, commitment, and self-awareness, you will be able to lead a healthier lifestyle and break the cycle of overeating.
