2 Nutrition Mistakes that Cause You To Overeat – Video with Emily Rosen

It’s no secret that overeating can grip so many of us and occupy so much of our thought time. Overeating can leave us feeling guilty, or frustrated, or stuffed, and worst of all, it can be the one obstacle that seemingly stops us in our weight loss efforts. It doesn’t take much work on our parts to overeat – it happens pretty readily and naturally, yet it can be the hardest thing in the world to transform. In this video from IPEtv, Emily Rosen, Director of the Institute for the Psychology of Eating shares about 2 mistakes that can cause us to overeat that have nothing to do with being a willpower weakling. Once you better understand these mistakes, the power is more firmly in your hands to turn things around with greater confidence and ease.

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Here is a transcript of this week’s video:

Hi, I’m Emily Rosen, Director of the Institute for the Psychology of Eating.

2 Nutrition Mistakes that Cause You To Overeat

Let’s get right down to business:

There are a lot of people who are doing their best to manage their appetite – I’m talking overeating, binge eating, emotional eating, and any ways that we find ourselves consuming food against our own best wishes.

You will hear me say again and again that none of these challenges have anything to do with a willpower problem. In fact, there’s a nutritional dimension to appetite that impacts us in a powerful way.

Far too many people make the same mistakes when it comes to doing our best to find our natural appetite.

So, I’m going to share with you 2 of the most powerful appetite de-regulators.
These are substances that we consume that will predictably have us eating more.

Here we go:

The First is Sugar

Smart nutritionists and practitioners have known for about 40 years, through clinical observation and buried research, that sugar can have an absolutely profound effect on stimulating appetite.

When I say sugar, what I mean is: all kinds of sugary drinks, anything with high fructose corn syrup, certain dried fruits, candy, breakfast cereal, anything with excessive amounts of sucrose, fructose, or glucose, juices, and more.

The moment the brain senses sugar, there’s a feed-forward loop that gets activated. This means that when we taste sugar, we want more sugar. It’s simply how this substance stimulates the brain. There is an evolutionary reason for this. Whenever natural sugar was available in the environment, which usually meant fruit, it means that it’s summer, and winter is around the corner, so let’s stock up and eat as much of the sugary foods as we can, gain a bunch of weight, and use that stored fat to help us get through the winter. Our brain is smart.

The problem is, we have access to sugar day in and day out and the more we eat, the more we want. This has nothing to do with you being a willpower weakling. It has everything to do with your hard-wiring working in a very specific way. Of course, the remedy for the appetite inducing effects of sugar is quite simple: Eat dramatically less sugar in your diet. If you could eliminate it for at least two weeks, your life will be changed forever. It doesn’t mean you can never have a single drop of sugar ever again. It’s about learning to consume it in amounts that are small, infrequent, and that don’t hijack your appetite.

The next nutrition mistake that makes us overeat is this:

The Consumption of Poor Quality Complex Carbohydrates

I’m talking about white bread, white flour products, excess poor quality pasta, breakfast cereals, cookies, crackers, chips, and more. Once again, this excess amount of carbohydrates in our system stimulates us to want more – and to overeat. One of the reasons is that these are empty calories. These foods are dramatically nutrient deficient. So even if you eat a large amount of white bread, it’s easy to notice that you still want more. The body is screaming for nutrition. And for many people, wheat products have an effect on the body that actually produces a slight chemical high, and the desire to eat more. This is often attributed to the protein component of these products – namely gluten. Once again, if you let go of such foodstuffs for several weeks, your appetite and your life will change.

What’s fascinating is that there’s a study that’s been repeated over and over that keeps yielding the same predictable result: when people start their day with a meal that’s purely carbohydrate – whether it’s oatmeal, poor quality breakfast cereal, croissants, muffins, juice and cereal, etc. – those people will eat more during the day, have a larger appetite, and will tend to crave more carbohydrates and sugar throughout the day. Compare this to people who start the day with a breakfast that’s more protein dense and healthy fat dense, and no such spike in carbohydrate craving or tendency to overeat is seen.

In addition, those on the carbohydrate-only breakfast often report less ability to focus, more mood swings, and an appetite that feels more driven and out of control.

This is all about finding ways to support ourselves through good nutrition and creating a day that allows us to be the best possible version of who we are. This is not about demonizing specific foods. It’s about getting clear on what works and what doesn’t.

It’s about getting clear on what’s natural for the body, and what isn’t.

Life is not trying to limit you, life is not trying to make your day bland and unexciting by telling you that you can’t eat sugar or junk carbohydrates.

Life is teaching you what’s natural, and what works.

From there, the choice is yours.

We can never attain our natural appetite and natural weight if we’re participating in a nutritional strategy that’s indeed unnatural to the body. This isn’t rocket science. It’s simply how life on planet Earth works.

So it’s not about fighting your appetite. It’s about welcoming foods into your life that create an easy experience of eating. It’s about letting go of foods that adversely impact your mind, your appetite, and your ability to regulate your own diet.

It’s time for each of us to do the things we need to do to claim our power and be the best possible version of who we can be in this world.

I hope this was helpful.

Warmly,
Emily Rosen

To learn more about the breakthrough body of work we teach here at the Institute for the Psychology of Eating, please sign up for our free video training series at ipe.tips. You’ll learn about the cutting-edge principles of Dynamic Eating Psychology and Mind Body Nutrition that have helped millions forever transform their relationship with food, body, and health. Lastly, we want to make sure you’re aware of our two premier offerings. Our Eating Psychology Coach Certification Training is an 8 month distance learning program that you can take from anywhere in the world to launch a new career or to augment an already existing health practice. And Transform Your Relationship with Food is our 8 week online program for anyone looking to take a big leap forward with food and body.

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  • sophia

    Tonight I opened up cookies with intention of eating 2 cookies which is one serving. I ended up eating half of the package (about 5 servings) and started on chocolate in the house meant for Halloween trick or treaters. Ive eaten about 5 fun size snickers bar, 2 reeses cups, and 1 milky way bar. I get a fast heart rate after consuming too much sugar, and I know this will happen. I eat well for most of the week, trying to lose weight, but I feel like I cannot just have a portion of a sweet and control myself. I do really well when I stay far away from everything, but how natural and normal is that behavior? Do I really need to just stay away from it forever?

    • Dear Sophia, thank you for sharing about your experiences with sugar! It sounds like you are doing very well at noticing your behaviors and inquiring of yourself whether these choices are serving your highest good or not. We can’t give personal advice in this forum because every person’s situation, background, etc. is so unique. If you really want to dive into your eating challenges, you might be interested in working one on one with a coach. You can find our directory of Certified Eating Psychology Coaches here: http://tinyurl.com/IPE-directory We wish you all the best! Warmly, Emily

  • lynndeelou

    I know this was out some time ago but just watched it. I did the same type of thing Sophia did. One piece of candy after another yesterday. I generally try to eat a lower carb diet (as a type 1 diabetic). I am finding that the carbs I am including now – veggies – are really helping my blood sugar and appetite. Just have to remember that sugar – or candy – may taste good but it doesn’t really feel good and it really leads to MORE. Coaching sounds like an interesting option too…

  • Such great insights, Lynndeelou! I appreciate your sharing here! Exactly right – sometimes it tastes good but doesn’t FEEL good – you put it very well. Coaching can help you get to the issues underlying these choices – you can check out our directory of Certified Eating Psychology Coaches here: http://tinyurl.com/IPE-directory Thanks again for posting! Warmly, Emily

  • Simply Sugar Free

    For me, I agree with less sugar and less simple carbs. But an important part of the equation for me is more healthy fats. They keep me feeling full!

  • Thank you for sharing your experience, Simply Sugar Free! You make an important point for sure 🙂 Warmly, Emily

About The Author
Emily Rosen
CEO

Emily Rosen is the Director of the Institute for the Psychology of Eating, where she oversees business development strategies, student affairs, marketing and public relations in addition to her role as Senior Teacher. With an extensive and varied background in nutritional science, counseling, natural foods, the culinary arts, conscious sex education, mind body practices, business management and marketing, Emily brings a unique skill-set to her role at the Institute. She has also been a long-term director and administrator for Weight Loss Camps and Programs serving teens and adults and has held the position of Executive Chef at various retreat centers. Her passion for health and transformation has provided her the opportunity to teach, counsel, manage, and be at the forefront of the new wave of professionals who are changing the way we understand the science and psychology of eating and sexuality. Emily is also co -founder of the Institute for Conscious Sexuality and Relationship.