I’m a seasoned overeater. Even from when I was little, I had a really hard time stopping eating after one hand full of chips or a one row of chocolate. I would never say no to a second helping of anything and I’d always reach for the very biggest slice of pizza. Needless to say I was a rather portly child. One of the best things I ever did for my health was to get a grip on my overeating. I still occasionally slam a few too many chocolate biscuits or order a large fries when I should order a small but I have a few tips and tricks that I always refer back to whenever I lose the plot. I’ve asked a few experts to contribute their advice as well to help you stop eating when you’re full and to understand the reasons why you sometimes find it difficult. Here’s day 4 of 20 Days of No Bullshit Health and Fitness. 

Why You Can’t Stop Eating When You’re Full

You’re Too Hungry

I actually think that hunger is good and far too many of us go through out our lives without ever allowing our stomachs to be empty but it’s important to not let yourself get too hungry. Our bodies are designed to allow us to overeat, as a fold over from our cave man days when food was hard to come by. If your body is in starvation mode it panics and forces you to over consume food because it’s not sure when food will next be available, which is obviously no longer an issue in the modern (developed) world of plenty. Nutritionist Jedha Denning from Good Food Eating says “Skipping meals leaves your energy low and cravings high, leading to binge eating or overeating. Make the time to eat a healthy meal that contains protein, carbs and healthy fat to help sustain energy.”

You’ve Trained Yourself To Eat Too Much

I’m often guilty at looking at a tiny serving of fancy restaurant risotto and thinking that the serve is not going to be enough which is utter bollocks. Your stomach is only the size of one of your clenched fists. If you eat more than your stomach can handle, it will stretch. If you do this regularly your stomach will come to expect more food and it will be harder for you to feel full. The good news is that your stomach can readjust to smaller portions, so if you simply cut down on the amount of food you eat, your stomach will catch up. Dietician Nicola Moore from Wesley Life Shape recommends paying attention to portion sizes as one of the major players in keeping your overeating at bay. “Think about the sizes of your portions when cooking and perhaps using excess food for lunch the next day. Make healthy snack choices and try to keep your snacks between 100-200 calories“. Below is a rough guide of how much food is in a recommended serving size – I’ll bet it’s a lot less than you thought!  

You’re Actually Thirsty

Dehydration has a lot to answer for. It causes headaches, fatigue, irritability and phantom hunger. Dehydration is a major cause of afternoon binge sessions because people forget to drink water during the day and become irritable and headachey, reaching for biscuits and sweets as a remedy. Health researcher and author Dr Clarissa Hope says – “Make sure to maintain good hydration levels throughout the day so you don’t confuse thirst with hunger. Also, get off the blood-sugar rollercoaster by choosing low-GI, high protein snacks like small tins of tuna, boiled eggs or raw nuts.”

You Aren’t Sleeping Enough

Author and nutritionist Clare Yates from Indinature says lack of sleep is one of the biggest culprits when it comes to overeating. “Even one poor night’s sleep or not enough hours of sleep will actually increase ghrelin – which is your ‘hungry’ hormone – yes an increase in this hormone will make you hungrier!  The best thing you can do is make sure you make sleep a priority and sleep in a nice, cool, dark room.  Keep mobile phones and tablets out of bed and try to keep regular sleep patterns where possible.” By making sleep a top priority you drastically decrease your chances of going overboard on cake at morning tea.

You’re Stressed or Sad

Our bodies naturally crave a brain chemical called serotonin which contributes to our general feelings of well-being and contentment. Stress and fatigue are natural killers of serotonin which means that when we are overwhelmed or have had a bad day we search out something that will make us feel better. Weight loss expert Sally Asher says – “It is very difficult to be mindful and moderate when your brain is starving for balance. This is why people become hooked on junk food because it has been proven that such foods temporarily release feel good hormones“. Sally suggests being mindful of your eating, particularly in the afternoons. When you find yourself craving a junk food binge, go for a brisk walk. Exercise is scientifically proven as one of the best ways to produce serotonin. No excuses.

Are you prone to a little overeating? What strategies do you employ to keep it under control?

This post was written in collaboration with nutritionists, dieticians and personal trainers. It is for general advice only. If you feel that you have a binge eating disorder or medical issues that lead to over consumption please consult your GP.  Image and Feature Image