Hey, we all overeat once in awhile. It’s a normal part of food life. But if you are frustrated by overeating and feel like it’s something you want to understand more and do less, I got you…
The 6 REASONS YOU ARE OVEREATING…and the fix!
1. Your Meals Aren’t In Balance
✨ THE FIX: USE THE LIFESTYLE PLATE.
It’s very hard to get full if you aren’t eating meals that are balanced. The best balance is to fill your plate with 25%-ISH protein foods + 25%-ISH starchy foods + 50%-ISH veggies w/ healthy fat. Missing any one of those parts can keep you wanting more. Read more HERE.
2. Your Meals Aren’t Satisfying
✨ THE FIX: ADD SATISFACTION FACTOR.
Fullness is NOT JUST PHYSICAL. You have to be mentally “full” (a.k.a. satisfied) from meals, too. If your meals are boring or just feel “too healthy” you will will not be able to feel full. Make sure your meals feel satisfying to both your inner health nut + inner wild child. Read more HERE.
3. You Wait Too Long Between Meals
✨ THE FIX: EAT ON SCHEDULE.
If you go too long without eating and get way too hungry, your animal instincts to eat anything & everything will take over. Every body is different and every day is different, but a general rule of thumb is to have meals about 5-ISH hours apart.
4. You Eat Too Fast
✨ THE FIX: SLOW DOWN.
You’ve heard this before, but it’s the truth. If you are eating too fast chances are you will overeat. Slow down. There are all sorts of ways to do it, but my favorite is to put less on each forkful + really chew to taste each bite. Bonus: Chewing more will help you digest your food better which means less bloating & more nutrients released from the food.
5. You Eat Too Distracted
✨ THE FIX: SINGLE TASK.
Oh I know we all love to multi-task, but it never pays off. Especially when it comes to eating. If you want to get a better handle on your overeating, one of the most powerful things you can do is what I call: Table-Plate-Chair.
This means, anytime you eat, sit at a table & eat mindfully from a plate without doing anything else. Actually enjoy eating without standing in the fridge or over the sink, zoning out in front of the TV, returning emails, or playing on your phone. Read more HERE.
6. You’re Emotional Numbing
✨ THE FIX: GET CURIOUS.
Overeating may not be about the food at all. Overeating can be symbolic… it’s not really you stuffing down food, it’s about you stuffing down feelings. Don’t beat yourself up for overeating, instead use it as a clue that you need to feel something. Forgive yourself and just be curious about what the overeating is really trying to tell you.
There’s ONE MORE REASON You May Be Overeating…
Not being in-tune w/ your body’s special hunger & fullness signals.
I’m not talking about “portion control”, in fact I HATE PORTION CONTROL and choose instead to LOVE APPETITE AWARENESS.
Appetite Awareness is all about learning what your body is trying to tell you. So search APPETITE AWARENESS on my website to read more.
NOTE: There is a medical condition called Binge Eating Disorder (BED) which is different than the overeating I’m talking about. BED is when you eat a large amount of food, in a short period of time, feel out of control, and it happens often. If you think you may be struggling with it, ask your healthcare provider or dietitian for help. There are treatments available.
