What happens when you can’t stop yourself from ripping open multiple bags of potato chips and find yourself still hungry? You are overeating and paving the way for the body to gain weight and put itself at the risk of developing chronic diseases such as type 2 diabetes and cardiovascular issues. If you desperately want to lose weight, you will have to find ways to put a stop the unhealthy obsession with food and follow the right kind of weight loss diet, such as on the Rati Beauty app, that help you to eat the right kind of food to become leaner and fitter. Also, you can read 7 practical ways to overcome overeating here.
Why Do We Overeat?
When we eat high-sodium, processed, high-sugar foods, they trigger the release of “feel-good” hormones such as dopamine that activate pleasure and reward centers of the brain. Over a period of time, we tend to associate these happy sensations with consumption of these unhealthy food and tend to overeat to experience these sensations rather than opting for them when we are really hungry. This process also leads to the suppression of the hormone “leptin,” which is a hormone that tells you that you are full and can stop eating now. When there is malfunctioning of leptin, the process of overeating goes out of hand. Also, when you overeat, the stomach expands beyond its normal size to accommodate all that extra food and it starts to push against other internal organs, it’s the point when you feel uncomfortable. It also leads to extra load on liver and other organs to process all that food. Both binge eating and overeating create calorie surplus in the body, when the calorie count in the body exceeds way higher than what you require per day. All the extra calories then get converted to fat, eventually leading to obesity. And that’s why one needs to find ways to stop overeating in order to lose weight and get healthy in general.
7 Practical Ways to Stop Overeating:
1. Eat Slowly and Chew your Food Thoroughly: It’s a fact that it takes 20 minutes for the brain to send a proper signal to the tummy that it’s full. If you eat in a rush, then the body is unable to relay the satiety signal, and you would continue to eat beyond what your body actually needs, leading to overeating. Therefore, take pauses between each bite, chew food properly, and you would be surprised that you can feel with relatively little amount of food.
2. Snack on Snacks with Healthy Fats in Between Meals: A small square of dark chocolate, half a cup of peanuts or a few almonds, or even 1 tbsp of peanut butter with a slice of apple is enough to curb the appetite and keep hunger hormone “ghrelin” in check. These foods with healthy fats help to keep one full for long hours, lowering the chance of overeating in subsequent meals.
3. Eat nutrient-Dense Food: People who want to lose weight and get healthy in general should avoid calories that come in the form of transfat, saturated fat, high sodium, and added sugar. Instead they should eat nutrient-dense foods that have loads of vitamins, protein, minerals and other essential nutrients capsuled in fewer calories. Many nutrient-dense foods one of the most weight-loss friendly factor – fiber! You can learn to include nutrient-dense foods in your diet and lose weight at the same time by following the diet programs on the Rati Beauty app, download it on your phone for more details.
4. Avoid High Sodium, Sugary Foods: Processed foods with high sodium, sugar, and transfat content can have an addiction kind of affect on the brain, triggering release of feel-good hormones, where one overeats such kind of food to feel good. An easy way to avoid these foods is to stop shopping for them.
5. Water Preloading: Water preloading is a healthy and almost effortless way to aid weight loss. In this strategy, experts recommend to consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such a quantity of water before the meal will significantly stretch your tummy and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating. It’s a fact that most of us do not consume enough water through the day, and most of the times, we are just thirsty and not really hungry. Frequent hunger pangs are most probably caused due to dehydration and if you can provide your body with more H2O, you can lose weight really well.
6. Eat High Fiber and Protein Food: Fiber and protein are two nutrients that help one keep satiated for long hours, curbing appetite, and prevent unnecessary hunger pangs. Find high-fiber and protein-rich weight loss diets on the Rati Beauty app.
7. Sleep Tight at Night: Without good sleep, no significant weight loss would happen because at least 7 hours of sleep is required for the body to rest and rejuvenate, lower the level of hunger hormone “ghrelin” and increase the amount of satiety hormone “leptin.” If you want to shed extra weight, re-plan your sleeping schedule.