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it might sound counterproductive but in
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order to stop overeating you probably
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my name is Elle specialist eating
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disorder and sports dietitian and I'm
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going to tell you some of the reasons
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why you may be overeating and how you
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can overcome this overeating can be
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defined as eating past comfortable
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fullness and it can happen for a variety
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of reasons but one of the main reasons
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why we overeat is due to being overly
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hungry most of the time when my clients
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struggle with overeating it's because
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they're not eating enough they don't eat
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much throughout the day and overeat at
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nights they don't eat enough throughout
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the week and then overeat at the
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weekends and they don't eat chocolate
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but when they do they eat so much of it
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that they feel sick when I suggest we
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look at increasing their intake
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throughout the day in an attempt to make
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eating habits more consistent they
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express a fear that they will still
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overeat when the opportunity arises to
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eat and this fear keeps them trapped in
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the cycle of under eating and overeating
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however more often than not it will
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result in the complete opposite
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typically when overeating or binging
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occurs it is following a period of
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restriction be it a day without eating
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much resulting in overeating at night or
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months of dieting resulting in an
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individual constantly overeating at
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meals following their diet there are two
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elements to this number one the
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biological needs of the body and number
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two is a psychological aspect when we
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are dieting feeling hungry is normal and
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expected to be part of the process this
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can mean that we may try to suppress our
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hunger by having coffee or diet drinks
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in an attempt to give us energy and
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satisfy taste or by filling up on low
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calorie foods or perhaps we try to
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distract ourselves from it but by doing
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this we're not actually satisfying our
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hunger we're just delaying it which can
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cause hunger to build up and lead to
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urges to overeat and feeling insatiable
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after later meals when we diet our
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hunger hormone ghrelin is increased and
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our fullness hormone leptin is decreased
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and this is an attempt by the body to
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promote eating more as a protective
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mechanism the change in these hormones
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can lead to extreme hunger and a delayed
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sense of fullness dieting can also cause
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us to lose touch with our hunger signals
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because we're so used to suppressing
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them which increases the likelihood of
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overeating because we don't know what
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gentle hunger and comfortable fullness
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feels like if you think you are eating
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enough perhaps take a look at the type
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of food you're eating if your diet
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includes a lot of diet foods AKA foods
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which may be high volume but low in
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energy and nutritional value hello
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courgetti spaghetti and green rice cakes
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you may not feel satisfied after meals
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either physically or mentally physical
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satisfaction looks like actually
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satisfying hunger and providing the body
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with adequate nourishment the best way
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to make sure you are satisfying physical
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hunger is to eat regularly eat enough
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and eat balanced meals protein fiber and
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fats play a vital role in leaving us
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feeling satisfied and Fuller for longer
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and carbohydrates are essential for
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keeping our blood sugar levels stable
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which helps to regulate our appetite
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food satisfaction is so important in
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preventing overeating but it's not just
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about satisfying physical hunger it's
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also about satisfying your taste buds
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have you ever found yourself craving
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something but you didn't allow yourself
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to have it did you try to have something
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to occur black craving did it work quite
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often when we try to curb Cravings with
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something else we are left feeling
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unsatisfied and still wanting that food
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we were craving in the first place you
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might try to curb your craving again
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with something else but this is likely
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not going to get you anywhere other than
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wanting that food you're craving even
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more for example instead of having a
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cookie you reach for some fruit in the
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hopes that it will satisfy your craving
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for something sweet but you still fancy
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that cookie when you eventually allow
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yourself to have a cookie you may have
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to eat a lot in order to satisfy that
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original craving so instead of having
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one cookie you've eaten four or five you
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probably don't enjoy that experience as
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much as you could and feel guilty for
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eating it afterwards and this reinforces
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the belief that you cannot trust
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yourself and that you will always
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overeat on that food which makes you
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more determined to never have that food
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again when we tell ourselves we can't
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have something it increases the desire
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for that item whether it's food in
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general or a specific food or food group
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so when we are eventually presented with
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that forbidden fruit it can be harder to
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stop eating the more you restrict the
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stronger these Cravings become and this
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increases the likelihood of overeating a
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lot of people fear allowing themselves
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to eat certain foods as they always
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overeat on them but quite the opposite
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happens when we learn to allow ourselves
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to have Foods we're craving we enjoy the
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food feel satisfied and move on not
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feeling guilty or wanting to make up for
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it for the rest of the day or feeling
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compelled to eat the entire packet
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because we know we can have it whenever
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we fancy it I really want to stress that
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overeating can be normal and sometimes
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we consciously decide to overeat perhaps
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because the food tastes good or because
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we are in a social environment where we
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are not eating out of hunger but as part
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of the experience food is so much more
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than fuel I'm actually acknowledging
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that is not only really important for
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having a healthy relationship with food
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but also for preventing overeating so to
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summarize here are some things you can
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try if you're struggling with overeating
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number one eat enough restricting your
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intake harshly is likely going to
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backfire number two eat regularly to
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keep your blood sugar levels stable
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going long periods throughout the day
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without eating will likely lead to
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overeating at subsequent meals so why
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not try adding in a snack in between
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meals my protein has a range of Handy
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balanced snacks like their oat bakes
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which could be great to keep in stock to
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prevent you from becoming overly hungry
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number three eat when you're hungry and
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not when you're starving the more you
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try to delay eating the more your hunger
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will build and this increases the
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likelihood of overeating number four eat
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balanced meals and snacks ensuring that
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you have adequate amounts of various
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nutrients will support satisfaction
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after meals many people avoid adding
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fats to meals but this is the most
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satiating nutrient number five eat the
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foods you love explain including these
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foods from your diet is unsustainable
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and will likely lead to overeating when
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you do allow yourself to have them and
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finally check in with yourself get
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curious about your signals notice any
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habits around overeating and reflect on
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these experiences overcoming overeating
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can take time and practice and if you do
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overeat please remember that the
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solution is not to be stricter or gain
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control again it is to instead honor
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your hunger and give yourself permission
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to eat and to eat all foods as always if
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you have absolutely any questions please
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leave them in the comments below and
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don't forget to like this video And
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subscribe to the my protein YouTube
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channel for more great evidence-based
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nutrition information
