15 Main Reasons for Overeating and How to Stop

Overeating retards the mind and body. It affects productivity. It makes you drowsy and lazy. Slackens your performance and is a great hurdle in visualizing your dreams. In goal-setting and decision-making, it creates confusion.

Most of you will agree with me. That you determine to lose weight and select a diet plan. With great enthusiasm you start following the plan but………………….after a few days you lose your will power.

“This is my favourite dish.” I can’t miss it. Ok, I will start dieting, after a few days.

Two Major Hormones Responsible for Hunger Regulation

Ghrelin stimulates hunger____________Leptin suppresses hunger. Both hormones affect the hunger regulation system. One works in connection with another. When you opt for starving or overeating, this system gets out of order.

The result of overeating is too much eating. Leptin stops responding.

To keep this system working in order. Eat-in short portions and take regular meals. Chew your food adequately. Chewing will lengthen your eating duration and you will eat less. If you want to reduce your craving.

At the sight of your favorite dish, you can’t resist eating.

You make numerous excuses for your overeating to satisfy yourself.

My colleagues are having a refreshment party. We will have fun and joy there. Oh, no, it will ruin my dieting. I will not go there……..,.,….., done. Then your mind changes. But, I can follow a diet plan after this party. It seems logical.

What do you conclude from this? You have weak willpower or no self-control.

I firmly believe that overeating was never a diet problem or exercise problem. And is indeed not a willpower problem.

To get the real cause of overeating, let’s probe into the psychology of overeating.

Psychology of Overeating

Overeating is a feeling. It’s mindless behavior. And we try to run from this feeling. You put a stumbling block to this feeling. And it’s human nature that every barrier gives an adverse reaction.

1. Food lover

A food lover eats for pleasure and enjoys eating. You see delicious food and attack it. You eat even if your stomach does not allow you. Mouthwatering meals stumble you.

Such joy makes you compulsive. Everyone needs joy in life.

You can replace this joy with another joy. That is the only way to get rid of this irresistible desire.

2. Fast Eating

In this fast life, you eat too fast. Your speed of eating resembles your speed of life. The stomach informs you at least after 20 minutes that it’s full. And in these 20 minutes, you have filled your belly with the delicious food. Without noticing that it was too much.

Munch, munch the tasty crunch. Unconscious of the world around you. Lost in the world of aroma and delight.

The solution to this problem is that You eat slowly and chew your food well. Fix a time for your eating that you will take little bites and enjoy every bite and sip of your meal.

Enjoy drinking water with little sips.

Try to slow down the hassle in your life. All that you do is mainly for your well-being. Don’t do work like a machine. Give proper time to your health and happiness.

Live in the moment, try gratitude and meditation.

3. You eat extra food for later hunger

The main reason for overeating is the fear of getting hungry. Over planning is not good. You eat even if you are not hungry.

It’s a surprising reason for overeating.

Always go for eating when you are too much hungry and stop eating before your stomach is full. It will teach you to tolerate hunger as well as balance your hunger.

Over stuffing leads to many health issues.

Some people feel all the time too much hungry.

That is a stomach problem. Visit a doctor to treat this issue.

4. Disordered Eating

Another reason for overeating is disordered eating. You have no specific time to eat. You can eat anywhere anytime.

ALL THE TIME SNACK TIME.

I have seen many people who can not resist eating when they see a person eating.

How does it taste? I will try a little bit.

To avoid such situations, tell yourself it’s not your eating time and that’s it. You take nothing before eating time. And you can wait for eating time.

Relate your craving with time.

5. Emotions Trigger Hunger Regulation System

The events or people you are emotionally attached to undergo any trouble, your emotions make you nervous, and your hunger regulation system gets upset.

Feelings of shame, guilt, and frustration trigger overeating.

You get stressed and your mind detaches from your body. It gives birth to a mindless behavior, resulting in overeating.

6. Fasting or dieting

When you have stopped dieting or fasting you eat too much because you have broken a restriction. And now you are free to eat. A signal to your mind is “ no restriction”. It means you can eat as much as you want.

To avoid this habit, bring a gradual change in your diet. Keep yourself in maintenance mode.

Develop a habit of less eating rather than stopping eating.

7. Genes

Some people are genetically overeaters. They have inherited from their parents. No one can stop them from overeating. You inherit eating patterns.

8. Family

In some cases, you see your parents or family members eat a lot. You follow them unconsciously.

9. Depression

Depression is the main reason for overeating. I know many friends when they are worried or angry. They eat mindlessly. Anxiety and stress come from remorse or embarrassment. At times you are insulted you feel depressed.

Anxiety attacks cause overeating.

Anxiety strokes only occur when you and your feelings are not accepted by the people around you.

You overeat to drain out your emotions.

10. Low Self-Esteem

People with low self-esteem often get stomach disorders. Boys and girls idealize actors or characters on screen and follow their body image. When they fail to get that image after a lot of diet restrictions, they feel low. Not looking good results in low self-esteem. Frustration leads to eating like a horse.

When you compare yourself with others financially, socially, or physically, you feel inferior. It develops a sense of shame.

11. Distractions

When your mind is full of so many tasks, you get distracted. Social media inclusion in our lives has made our us distracted and mindless.And it’s main reason of overeating. You get unconscious, mindless of how much you have eaten. You are distracted and unable to focus on anything.

12. Eating with Others

Have fun and get-together parties throw a lot of tasty food. And pleasure-seekers eat more than their daily routine. You break all the rules it’s party dieting is not allowed. It is a time to make my day memorable and joyful. Delectable food mesmerize you. You forgot all diet plans and restrictions.

All of you will agree with me that you have broken the rules or have seen others breaking the rules.

13. Feel-good Foods

Fat, salt, and sugar are feel-good foods. Everyone enjoys these foods. Fried, sweet and salty is liked by all. Fried chicken, ice cream, and crackers add pleasure to your food. Eating these foods you don’t listen to others even not to yourself.

14. Skipping Meals

Skipping meals is another reason for overeating. When you are not eating for a longer time, you rush to eat. And you eat more than you need. You fill your stomach to the fullest.

Then overeating becomes a habit.

Skipping meals results in overstuffing. It disturbs hunger regulation system.

15. Stomach disorder

You may have some stomach disarrays which make you feel hungry. In some cases stomach does not work appropriately, and causes many issues like indigestion or too much hunger.

How to Stop Overeating

1. Practise Mindfulness

Overeating is a mindless behaviour. Mindfulness practice can only correct this behavior.

It improves eating habits and self-awareness.

Self-awareness is you and your inner self knows what you are doing.

Self-awareness is the first step to making healthful changes in your lifestyle.

2.Drink water

Water intake before eating helps to decrease overeating. Drink water 30 minutes before eating. Stay hydrated to beat the cravings. Drink 2 glasses of water before meals.

3. Eat foods with Fibre

Foods with fibre give you a feeling of fullness. You feel less appetite or craving. You can work more time without eating. Porridge is a great source of fiber. Fiber rich foods are satiating.

4. Exercising

Exercise makes your mind and body active. It helps to regulate your hunger system.

5. Avoid Skipping Meals

Avoid skipping meals. Busy people always skip meals. They eat when they get free. And eat too much because they are hungry. And they stuff food sufficient for the whole day. Such overeating damages your digestive system.

Avoid skipping meals rather than taking4 to 5 meals per day is recommended but in small portions.

6. Avoid Junk Food

Burgers, pizzas, KFC , and soft drinks blow your mind. The sight of yummy fast food loses your consciousness. The flavourful French fries and ketchup taste let you lick your tongue.

7. Remove trigger foods from the kitchen

Keep your kitchen clean from junk food and overeating trigger foods. If these Trigger foods are not easily available and handy, You will not overeat them.

8. Eat in small plate

The only way to stop overeating is to break your daily eating habits. Rewire eating habits. Always use a small plate for food serving.

9. Take small portions

Small portions of food make your eating healthy. Stuffing is not good. Small portions after a short time are recommended. These stop cravings.

10. Meal Planning

Meal planning helps to regulate your eating routine. It gives you a regular eating pattern. pattern. And improves diet quality and variety.ło Ing.

11. Put Your Fork Down Between Bites

While eatinging put your fork down after a bite. It helps to own your eating speed. Finally stops overeating.Fast eating results into overeating.

12. Phone a Friend

If you’re feeling hungry call a friend and talk for a long time. It will help you to distract from hunger. You will forget, that you were hungry.

The social system is very important to make you busy.

13. Eat Salad

Eat salad before and after meals. It keeps your gut clean and helps to digest food. It increases appetite. At the same time satiated your eating needs

14. Take a protein-rich breakfast

Opt for a protein rich breakfast. It gives a feeling if fullness. It works against cravings.

15. Make healthy lifestyle modifications

If you want to say goodbye to overeating, make healthy modifications in your lifestyle. Track your food, mood, distractions and depression then make gradual changes to improve your life style.U

Ultimately a healthy happy and contented life life.

16. Keep a Food/ Mood Journal

Track your eating habits by writing a journal about your eating routine. Changes are only possible when we know good the place for improvement.

17. Sleep well

Good sleep is a sign of good health and well-being. Sleep well to take a fresh start.

Sufficient sleep makes your day stress free. And you do everything mindfully. You say no to overeating.