3 Reasons You Overeat and 3 Ways to Overcome Them

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat and what can you do about it? Here are three of the most common reasons:

Habit:

Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job. I’m often guilty of this as well, are you?

Absentminded:

You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.

Something Deeper:

Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Busy people

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Additionally, try an app like MyFitnessPal to log your food (691 day streak for me!). It might sound like a pain in the ass to log everything but it quickly becomes second nature and really makes you much more aware of everything that you put in your mouth and the impact it can have on your daily caloric intake.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, healthy fats, a few daily servings of fruit and limited sweets, your body will be satisfied and you’ll lose the urge to overeat.

Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you eat some healthy fats? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits and avoid overeating, you’ll find weight loss to come simply and naturally. Try these 21 mindset tips to get you started.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? Focus on mindful, balanced eating and incorporate an exercise program, even if it’s just 10 minutes a day.

Learn more about my fitness and fat loss programs that will quickly change your life. No guess work, no fad diets, and no super long workouts. Remember, the quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts. Reach me at coachgeorge@thewhitecollarwarrior.com 

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Helping you shed the fat, even on your busy schedule,

Coach George, Body Transformation Coach

ISSA Certified Fitness Trainer & Precision Nutrition Certified Nutritionist