Overeating | In the United States, Americans are constantly being faced with larger portions and serving sizes when dining out or when purchasing processed meals.
Additionally, high sugar intake can lead to further overeating, since sugar can interfere with your body’s hunger hormones and lead you to believe you’re hungry when you’re already full.
If you suspect that you’re still overeating, even if you’re making a conscious effort to lose weight, here are five reasons you might be doing so.
1. You’re going to bed too late
The human body is meant to function normally and at an optimal level during daytime hours based on our internal clocks, or circadian rhythm. If you stay up too late, your body’s natural rhythm will be disrupted, and you’ll experience changes in hormones and normal bodily function, which can lead to late-night snacking and overeating. Try waking up and going to bed as early as possible to regulate your body’s hormones and to prevent the reasons you might be overeating.
2. You’re eating refined carbs for breakfast
Most Americans fall into the habit of eating refined carbohydrates for breakfast, such as bagels, muffins, donuts, croissants, and other bread products. However, these items don’t have the nutrients your body needs to stay energetic and full throughout the morning, which can eventually lead to overeating. Considering most refined carbs already contain a high amount of sugar, eating excess breakfast foods can lead to weight gain. Substitute all refined carbs in the morning with healthier foods such as fruits, vegetables, eggs, plain yogurt, and lean protein.
3. You’re skipping important meals
Many think that skipping meals can result in weight loss since they’re eating less, but research has shown that skipping meals leads to overeating later on to compensate for the food your body failed to eat earlier. Stop skipping meals and focus on eating heavier meals for breakfast and lunch during the daytime when you’re busier and more active. Keep dinners light if you tend to stay at home to wind down and relax during the nighttime hours.
4. You’re continuing to drink soda
Within the last year alone, evidence has shown that all soda products, including diet soda, contain preservatives and ingredients that can trigger food cravings and cause you to overeat. Plus, soda contains an excessive amount of sugar, which can also contribute to excess weight gain. Stop drinking soda completely, and consume more water to help your body curb cravings.
5. You’re experiencing depression and anxiety
Feelings of sadness, depression, and anxiety can alter your hormones and trigger feelings of hunger when you’re not truly hungry. For some, these same feelings can suppress the appetite and lead to overeating and indulging in junk foods later on. The best way to prevent feelings of depression and anxiety from affecting your hunger levels is to have steps in place for managing and treating stress. Exercise on a regular basis, eat a healthy, balanced diet, and do activities that help you relax, such as reading a book, watching a movie, taking a bath, or practicing deep breathing.