How to prevent overeating and weight gain
There's no doubt in my mind you've had a moment in life where the chip bag was once full, then after a quick 20 minutes… poof, the bag is empty!
There's a science behind this. Today's blog will help you have awareness around eliminating unconscious tendencies that keep you overeating, becoming bloated, and gaining access weight.
First, here are a couple of articles around the severity of highly processed foods mimicking similar chemical processes as other addictive substances such as cocaine and nicotine
Psychology Today (April 15th, 2014)
“Experts in nutrition and psychology battle over whether food addiction is "real" in the same way as substance addictions involving alcohol, cocaine, or nicotine, or behaviors such as gambling. But the experiences and understanding of many people—including those with other addictions—is that food addiction can be as real as any other.
Food addiction is especially interesting because it involves both substances and behavior. What many would call food addiction is characterized as binge eating disorder in the Diagnostic and Statistical Manual of Mental Disorders-5 of the American Psychiatric Association. Binge eating disorder is characterized by recurrent binging in which a person eats much more than what most people would in the same amount of time. Binge eating often happens when a person is not hungry or even already feels full. Such overeating is often accompanied by guilt, shame, and embarrassment. There must be a pattern of such overeating, with attendant emotional distress, to warrant a diagnosis; a person must do this at least once a week for three months. Binge eating disorder is on a scale from mild to severe.
Clearly, eating is a behavior that can be engaged in disordered ways. It can become both compulsive and impulsive. Plans and promises not to eat a food, or to only have a certain amount, are often broken in ways that make an individual feel out of control. Of course there are important therapeutic concerns about binge eating, but part of my concern about understanding food addiction strictly as binge eating is that it becomes too easy to focus solely on people’s eating behaviors and then pathologize them.
What room is left for investigating the substances that people are consuming?
Shifting the focus from disordered eating to the addictive qualities of the food consumed is important, since not all foods are created equal in this regard. My emphasis on created is crucial here. In general, people are not binging apples, pears, lettuce, or salmon. No, the foods people crave in this way are the highly processed foods manufactured by the food industry.
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What’s so appealing about highly processed foods? What makes us crave and consume them, sometimes to the point of being unable to stop? Certain foods are “hyperpalatable"—loaded with the unholy and unhealthy trifecta of fat, sodium, and sugar, with plenty of extra ingredients that function to preserve and improve appearance (Gearhardt et al 2011). These foods are carefully engineered to achieve a perfect balance to produce pleasure so people keep eating them. People who consume these foods to high degrees may begin to experience their eating as out of control.
These hyperpalatable foods produce a far more pleasurable response in people than less processed foods. Humans produce pleasure-providing opioids when digesting certain amounts of fat and sugar. Recent studies have shown that laboratory animals prefer intense sweetness even above cocaine (Lenoir et al). Lab rats addicted to sugar water demonstrated significant withdrawal symptoms, including shakes and anxious behavior, when researchers were able to block their sugar high (Avena et al 2008).” - Psychology Today by Peg O'Connor Ph.D.
An article from the University of Michigan (Nov. 11 2022)
“When we realized tobacco products were addictive, it made us realize that smoking wasn’t just an adult choice, but that people were getting hooked and couldn’t stop even when they really wanted to. This same thing appears to be happening with highly processed foods, and this is particularly concerning because kids are a major target of advertising for these products.”
Poor diets dominated by highly processed foods now contribute to preventable deaths on par with cigarettes. Similar to tobacco products, the food industry designs their highly processed foods to be intensely rewarding and hard to resist, the researchers said.” - Jared Wadley, University of Michigan
Michael Moss 1min video - FRITOS ON FIRE
The question is, why is it so easy to overeat?
First we have to slow down, become intentional, and ask ourselves WHY.
Why am I consuming this food? Why am I buying this food?
“Because it tastes good” isn’t a good enough reason or excuse to purchase harmful, highly processed foods; especially when loaded in flavorful fats and refined sugars that create the neurological ambush upon the touch of the tastebuds! The imprint of mindless consuming may not happen overnight, but you eventually see it through the skin, waistline, and (lack of) energy one has to spend. As harsh as it may be- we are the weak link in the equation.
If “A” is you or I, and we dictate whether we “+” or “-” a B, the highly processed foods we reach for”, that will determines the outcome.
The solution is as easy as that, however, once the brain, emotions, and memories get involved, it’s easier said than done to walk away from your favorite ice creams, chips, or pops.
Addiction is formulated on speed (quickness). The quicker it can be absorbed by the brain (highly salted or sugary foods create a neurological reaction in LESS than a second), the more impaired ones “will-power” becomes. Decision making becomes overridden, the ability to stop is hindered, and you aren’t threatened by the doctor warning you that you have a serious underlying issue such as diabetes or obesity.
Outside of not being able to control our cravings with our own self-discipline, many experience reaching for whatever their brain associates with as “good feeling” in the moment to work through stress, shame, and as a general distraction from other areas of our lives.
Common eating Triggers/patterns:
"I eat because I'm bored..."
"I eat because I'm emotional..."
"I eat because I have a craving..."
"I eat because others are eating..."
These are common sentences I hear from people who are actively working on understanding what's up with their "diet" (eating habits).
None of these are "wrong". There is an opportunity to heal the feelings that go beyond hunger when analyzing the root of these common questions.
If one isn't used to eating food with hunger cues from the body, yet eats off of a routine that has been engraved in their mind as "good" vs "bad" or perhaps something they watched a caretaker do growing up.. that may be where one can elevate their life and resolve it at the root.
How to prevent overeating and excessive weight gain
There are numerous ways, and you can start with the first step of gaining a general awareness that you may be falling into this addictive spell of reaching for foods without intentional choosing. Once you can witness yourself witnessing yourself reaching for and craving these types of foods and then yielding to contemplate it, congratulate yourself. Being able to witness yourself, witnessing yourself is a HUGE step of being present and mindful!
The second step is to ask yourself these questions in that moment..
What is my energy behind putting together this meal (or reaching for this snack)?
“am I bored?”, “am I tired?”, “am I craving a certain nutrient and aiding it with a quick fix?”
What is my intention for consuming this snack/meal?
Ex’s: To fit in with the group, it’s free, I grew up with these, It’s only a $1.99, it’s comforting, it’s convenient, I’m bored,
Can I bless this food & optimize its nutritional value prior to consuming?
Can I create an awareness around where this food came from? Can I thank whoever was in the process of delivering this food? Or is this food made in a factory where my health and longevity isn’t a concern of the manufacturers…
Can I prep & cook this food and remain in the moment?
Can you become present with the textures, the cutting, the smells, creating a meal with a friend, knowing what the ingredients are, and tasting it once you sit down with a focus only on your meal?
Taking the time to ask yourself why you’re reaching or wanting to go out of your way to eat something highly processed will slow down your reaction and allow your brain to catch up. Did you know when an emotional response happens in the body, it takes a full 90 seconds for us to make a rational decision?
The third step is tuning in with what your body really needs in the moment.
Are you actually hungry?
What flavor are you craving? Are there any nutrients are you feeling deficient in and need replenished?
Is there an unresolved issue that’s hard to face or come to terms with? (emotion dis’ease)
Instead of eating, can you take the time to journal what’s on your heart or talk with a safe person? (if you’re hungry after, eat a whole food meal!)
Do you feel overwhelmed and incapable to slowing down to cook your own meal? (mental dis’ease)
Does thinking about cooking or what to have for dinner feel taxing? Do you feel a crushing pressure from the world? You may need to be guided through a meditative practice to regulate your nervous system or to take a day off to decompress from the world.
Are you too tired to cook or make it to the grocery store? (Physical dis’ease)
Perhaps your “flame” (energy) has died and you feel depressed, anxious, or undervalued. This is a moment to acknowledge your pain and witness that consuming highly processed foods is meant to keep you in a continual cycle of craving that same food. Your gut microbiome plays a large role in this. Experiment with re-working your entire routine. From waking to sleeping, eating WHOLE, limited ingredient foods for two days paired with half of your weight of water in ounces, and moving your body outside (as much as a walk!), then re-evaluate how you feel on the inside. I am not underestimating that it may take more than that, however, if you haven’t tried it how will you ever know? (this new routine includes putting your focus on things you DO NOT ALREADY THINK ABOUT, because those thoughts will inflict the same emotions that are paired with those thoughts; sad, anxious, worried, not good enough.
There is a batch of humans in the world who are bringing body, mind, and soul work to center stage. It’s not enough to only “pinpoint” the main problem- because all aspects are attached to one another! Yes having cravings and addictions are not easy to work through, and that is why it’s important to dig up all of the dirt around the “why” as possible.
The fourth step is pretty straight forward. DO NOT BUY THE JUNK!
This is a step that is crucial. If it’s not in the house, it’s going to take a lot more time to get it in your belly!
This also means doing research on your end to know what is “healthy” VS truly healthy. What labels do I trust? Is buying organic necessary? What kind of meals do I want to make? Can I set aside time to meal prep for the week, when? At first thought and glance, it might be overwhelming and you may argue that you “don’t have enough time” or it’s more expensive. I’ll ask… how many times do you go to the doctors to get checked out or prescribed a pill? how many times do you spend at least $15 if not more on a meal out (including drinks)? How often do you pick up the tab for co-workers and friends? How much time do you spend feeling guilty about what you ate? How often to you stand in front of the mirroring not liking what you see?
It’s all time. Would you rather overspend on meals (and then probably complaining about not making enough money) that aren’t fueling your body, mind, or soul OR invite a friend over and use it as a meditative practice while getting x2 if not x3 amount of the food for the price you pay at the grocery store?
Awareness and perspective are everything.
The fifth step is to go slow and make it EASY (and fun!)
The slower you go and the easier it is, the more likely you’ll see it through or take action. When I say slow, I mean take this in small steps. Maybe step one for you is not eating out at fast food restaurants. Boom, you do that for a week straight. That will take enough of your focus, because now you may have to plan meals to bring with you for work or during a busy weekend day out. Embrace this new decision and let friends and family know the truth when you tell them. It’s okay if they can’t wrap their head around it, and you do not have to explain yourself or your reasoning. You simply get to be you. If they make it hard on you, politely excuse yourself from the event or scenario. A next step could be researching which labels to trust and what they actually mean (and which ones actually deserve your dollars). Or maybe you decided to ask if you can have your food made with extra virgin olive oil or coconut oil when you go out to eat instead of letting them use canola or vegetable oils.
There are many ways to take your first slow step. This will eventually lead you into a healthier lifestyle with healthier eating habits that compile overtime! The more you know about what highly processed foods are doing to your body, mind, and emotions, the more you’ll want to stay away.
If you aren’t sure of how to put together meals, what to buy from the grocery store, or want more information on how to eat to thrive, you can check out my two ebooks listed below (click to access):
WOMEN'S NUTRITION + HERBAL LIVING EBOOK
Tips for keep weight off and eliminating over eating:
Prepare healthy meals the night or week before if you go into an office or the field
Keep the healthy food in your house with a 1-2x a month “eating out” treat (work with the 80/20 rule)
If you need a snack, place prepared fruits, nuts, veggies, water, or tea in front of you while at work, on your laptop, or reading a book. Place in front of family members to encourage healthy snacking
Keep veggies fresher by putting them in glass containers with water (carrots, celery, kale, etc)
Add seeds to nut butters. Sunflower, ground flaxseed, pumpkin seed, chia seed, sesame seeds. (Adds phytonutrients and antioxidants)
Add frozen zucchini and white beans to your smoothies to add extra protein, fiber, and vitamins
Eat a handful of berries a day. A cup of berries has 650 units of antioxidants in it (fights free radicals!)
Frozen berries are a great option for finding berries at peak nutrient density. If you're able to pick fresh berries in the summer months, pick extra and freeze them for the winter months
Add herbs and spices (dried herbs) to every meal
Add huge lumps of spinach to soups, curries, and meals that will cook it down
Plan your meals ahead of time, And know it's okay if you stray away from the plan :) It will assist you in eating healthier, save you from unnecessary stress, and save time. (ex: you plan out all of your meals and exactly what they’ll be on a sheet of paper, then you list what ingredients you’ll need for the week)
Have FUN training your tastebuds to enjoy healthy, nutritious meals (it will take as little as 2-3 days to reset your gut micro-biome, and roughly a couple weeks to reset your tastebuds)
Buy a water filter that has reverse osmosis and remineralization; if you can afford to hook up your drinking water and shower that’s optimal
Place your produce on the top shelf and easily accessible, while you place condiments and other not so healthy ingredients in the pull out draws.
Did you know that when you feed your tastebuds (& gut microbiome) unhealthy, sugary foods, it will crave that food to keep the organisms alive, hence having "cravings"? This is also true when feeding it healthy food- the more you feed it, the more your micro-biome will crave it!
