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.
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.