The hardest part of losing weight is having the right mindset. Many of us struggle for the reason that we overeat. We don’t read the serving amounts and if we do, we don’t care. But why do we overeat? Most of us connect our feelings to what we eat. Let’s take a look into what happens when we have the wrong mindset about food.
What does Overeat mean?
In layman terms, “overeat” means that you eat more calories than you use. At the end of the day it’s about knowing your body’s limit. We need to listen to our bodies more instead of compulsively eating.
People that have this eating disorder have an unhealthy relationship with food. Why? There are many reasons. One reason is that some people connect their emotions with their meals.
Overeat means Binge Eating
Yes you read that correctly. Overeating is Binge Eating. According to Julliane Schaffer, Binge eating disorder effects three times the amount of people as opposed to anorexia and bulimia combined!
Unfortunately, social media has made this into a form of entertainment. What better way to market something to the masses?
Mukbang Videos
Let’s make a mukbang video, let’s make an eating show, let’s try eating like an Influencer—these are the popular videos I see today on YouTube.
Mukbang is literally an eating show where you eat various amounts of food. Most if not all of the shows on YouTube show massive amounts, I mean buffet amounts of food being eaten. If you read the comments on these videos, the viewers get annoyed when the full amount of food isn’t finished. The Mukbanger literally apologizes for not finishing the food!
Because people get “inspired” by such videos, they create similar content for entertainment. For example, I’ve seen videos titled, “Eating like ——- for 24 hours” where you can replace the blank with any Mukbanger.
Why do I overeat?
Overeating is a disorder. Once you realize the reasons why you do it, then we can work on how to stop it. One reason people overeat is that they’re emotional eaters. Emotional eaters relate food to how they feel. If someone is stressed, depressed, ecstatic, etc…they overeat. Some people overeat because of it being a social norm around them. Simply put, you’ve seen your parents or your friends eat a certain way and you do the same.
When do I overeat?
This is an important question. The next time you sit to eat, note what you’re doing with your meal. For example, some people eat with some sort of distraction. There’s a movie on, you’re watching a game or you’re just watching TV with your friends and you don’t realize when you’ve finished that bag of chips. This is called mindless eating.
You know those cravings you have at night, after your dinner? It’s actually called nighttime eating syndrome. Some people feel the need to eat very late at night, after their last meal. A small snack once in a while is one thing, but as a habit? Not good. People believe that eating a snack can help them cope with insomnia.
Some people tend to overeat after their workout. Why does this happen? Your body has burned calories and now it wants to replace them. Instead of working out after a meal, try it before a meal.
Choosing the right serving size
What’s a serving size?
A serving size is the amount of food listed on a nutrition facts label for a given person. Are these really accurate though? Who really looks at the serving size and eats that amount? This is another reason for overeating, isn’t it? But how do we know how much to eat?
Calculate how many calories you should intake
To get a better idea of how much you should eat, do a little bit of math and calculate your daily intake. This will help you make better choices in your meals.
Now think about your diet. Are you trying to lose weight? Gain weight? Maintain your weight? All these questions will help lead you to make better choices. Also, read the nutrition label but don’t base your decisions on that alone. Most labels have been updated to match the practicality of how people eat day to day. Some servings have increased and others have decreased.
Use the label as knowledge for yourself. Use this information to get towards your goal.
Keep track of what you eat
In order to prevent yourself from overeating, try to log your food intake. I know this can be annoying and it’s not a must. But if you struggle with eating and controlling your cravings, this might really help. From the experience of being an emotional eater myself, I use an app to log my food. Sometimes seeing your daily intake is an eye-opener of what you put inside your body.
Manage your portions
I know this sounds easier said than done. I’m going to give you some tips that have worked for me in the past. Managing your portions is half the battle.
Grab a plate that has separators. Instead of sitting with a huge bowl of something, use this plate to have your meals. Want chips? Take them out in a bowl instead of taking the whole bag with you.
Don’t eat in front of the TV. Instead, eating with your family and friends will not only keep you engaged, you’re also more likely to share and focus on each other instead of just the food.
Next, try to avoid snacking. There will be days you need a pick-me-up, but instead of reaching for junk, try a fruit or some nuts. Replace your pantry with healthier snack options.
Tips to manage portions when you dine out
You can manage your portions when you dine out as well! Most menus today have the calorie count listed next to their items. If they don’t, try ordering healthy appetizers, or maybe a few side dishes. Try to avoid dessert. But on those occasions when you can’t avoid it, order something that you can share with everyone. Having a little bit, as opposed to overeating it alone, is a better option.
If your meal options come in different sizes, try to get a smaller size. Lastly, avoid drinking sodas or sugary drinks because they’re addictive. You’ll only want to drink more. Instead, if you must, order it once and then replace it with water or lemon water.
All in all, you can overcome the urge to over eat. Pay attention to your body. Listen to what it wants. Learn your body. The most important part is to have a good support system. You’re not in this alone. Here’s to a new you!
