Do You Identify As A Chronic Overeater?
Today, I'll be diving into the topic of chronic overeating.
If you're someone who identifies as and grapples with chronic overeating—let's clarify, I'm talking about a pattern of frequent overeating rather than the occasional indulgence—keep reading because I'm going to share some insights and strategies that helped me and I hope will help you!
Reasons Why People Continue Eating Despite Feeling Full...
👉 1. Food is their primary source of joy and pleasure in life.
👉 2. They're on autopilot and haven't trained themselves to check-in with their hunger/fullness.
👉 3. They feel like they're wasting money by leaving unfinished food on their plate.
👉 4. They feel guilty for leaving unfinished food on their plate when there's people starving worldwide.
👉 5. They have a history of eating disorders which makes it difficult to trust their hunger and fullness cues.
👉 6. They were told to finish their plate as a kid.
👉 7. They experienced food scarcity as a kid.
I just want to say that numbers 1, 3, 5, and 6 all applied to me when I was struggling with over-eating.
The biggest factor for me was my history with eating disorders.After years of starving my body, finally allowing myself to eat made me feel completely out of control.
This experience is actually quite common. It is similar for individuals who grew up with food scarcity or were subjected to multiple diets during childhood.
When you finally have access to an ample food supply, it can trigger a primal response in your brain. The instinctual part of your mind thinks, "Holy shit, I need to eat all of this because I don't know when I'll have this much food again."
👉 1. Food is your primary source of joy and pleasure in life.
Certain foods can increase serotonin and dopamine in the brain. Totally normal and one of the reasons why eating can be a calming and joyful experience. However, if food is the main source of joy in your life, it would make sense that you struggle with overeating.
If this feels true for you, explore other areas that bring you joy and pleasure: Exercise, nature, music, comedy, game nights, dancing, eating with others.
👉 2. You're on autopilot and haven't trained yourself to check-in with your hunger/fullness.
Distracted eating, emotional eating, eating with the tv on and scrolling on your phone, eating out of habit (time of day regardless of hunger), nibbling and snacking just because.
These are super common and not at all bad. BUT, if you're struggling with overeating, try spending the first 2 minutes of eating without distractions. Try it, see what you notice!
👉 3. You feel like you're wasting money by leaving unfinished food on your plate.
The truth is, whether you finish your plate or not, you've already spent the money. So, when dining at a restaurant and noticing that you're getting full but still have food left, you have a couple of options: A) You can choose to eat it all, resulting in feeling uncomfortably full (and you've still spent the money), or B) You can pause, ask to have it packed up, and feel satisfied with your decision (and you've still spent the money).
👉 4. You feel guilty for leaving unfinished food on your plate when there's people starving worldwide.
Overeating until uncomfortably full does not directly address or solve the issue of global hunger. You can ask to pack it up and give it to someone who could benefit from it or take it home with you!
👉 5. You have a history of an eating disorder(s) which makes it difficult to trust your hunger and fullness cues.
This can lead to difficulties in regulating food intake and potentially resulting in overeating as you struggle to find a balance between nourishment and emotional triggers. This was very true for me. Remind yourself that you can always have more later if you're still hungry.
👉 6. You were told to finish your plate as kid.
Right intentions, wrong move (as one of my favourite comedians says whenever he describes his Dad lol). If you've been programmed from a young age to finish all of the food on your plate regardless of your hunger and fullness, then it makes sense that this is something you struggle with as an adult.
Remember, you're not a kid anymore, you get to make choices that honour your body's cues.
👉 7. You experienced food scarcity as a kid.
Experiencing food scarcity as a kid can lead to overeating later in life as a response to the fear of deprivation and a subconscious drive to ensure an adequate food supply.
👀 One BIG reason for overeating, often faced by many women, is the pattern of starving all day and then consuming excessive amounts of food at night. The solution, though seemingly simple, can be challenging: establishing regular eating intervals throughout the day, including three meals and snacks. Give it a try, and you may find yourself pleasantly surprised by the positive impact it can have on your eating habits!
If you want my 1-1 coaching and support in addressing your relationship with food and/or your physique goals, APPLY HERE.
Sending strength, encouragement, and satisfying eating experiences,
Alicia
Ps. I won't be taking on new clients in August, so this month is the last month to apply before the Fall! 🍁🍂