Wellness Wednesday: Overcoming Overeating

Snacking is meant to be a positive part of our diet, providing energy and nutrition between meals. However, for many, it becomes a path to overeating and guilt.

You know the drill: a tablespoon of peanut butter on celery turns into spooning half the jar into your mouth. Or a serving of hummus with pita chips ends with an empty tub and a bag of chips. What’s going wrong?

The answer lies in understanding triggers—those moments or feelings that lead to overeating. Recognizing these triggers and having strategies to manage them can make a significant difference. Here’s how to turn your snacking habits around:

Practical Solutions to Overeating Triggers

1. Lack of Sleep

Why it sets you off: Lack of sleep increases the production of ghrelin, the “hunger hormone,” leading to cravings for high-calorie comfort foods. Solution: Make 6-8 hours of sleep a non-negotiable part of your routine. Schedule consistent bedtimes and wake times to establish a healthy sleep pattern.

2. Dehydration

Why it sets you off: Thirst and appetite for sodium share similar neural mechanisms, making you crave salty foods when dehydrated. Solution: Keep water bottles in key locations—at your desk, bedside, and in your car. This visual reminder encourages regular hydration.

3. Distraction

Why it sets you off: Eating while distracted by TV or other activities leads to mindless consumption and overeating. Solution: Avoid eating in front of screens. Focus on your food, chew slowly, and savor each bite to enhance mindfulness and reduce intake.

4. Hyper-Palatable Foods

Why it sets you off: Foods high in sugar, salt, and fat are engineered to be irresistible, making it easy to overeat. Solution: Remove or limit these foods in your home. Keep healthier snacks visible and accessible, while placing less healthy options out of sight.

5. Emotional Eating

Why it sets you off: Feelings of sadness, stress, or anxiety can trigger cravings for comfort foods as a coping mechanism. Solution: Identify emotional triggers and seek alternative coping strategies like exercise, meditation, or talking to a friend. Journaling can also help you track and understand your emotional eating patterns.

The Awareness Approach

Overeating often follows a pattern you may not recognize. Developing awareness of these patterns is key to breaking them.

Step 1: The 3-Day Test

Keep a journal for three days, recording your food intake, sleep, emotions, and any binge episodes. This can help identify whether physical or emotional factors trigger your overeating.

Step 2: Noticing and Naming

When you feel a binge coming on, pause and verbalize what’s happening. For example, say out loud, “I’m stressed and eating out of frustration.” This awareness can help you decide whether you truly want to continue eating.

Step 3: Self-Forgiveness

Be kind to yourself. Understand that everyone makes mistakes, and it’s essential to treat yourself with the same compassion you would offer a friend. Forgive yourself for overeating and focus on your next positive action.

Ready for Real Change?

If you’re tired of struggling with overeating and want to gain control, our Conquer Your Cravings Mindful Eating Program is here to help. Our program teaches you to differentiate between true physiological hunger and psychological appetite, manage triggers, and create action plans to reduce overeating episodes. Try it risk-free for 30 days and discover how mindful eating can transform your relationship with food.

Take the first step towards a healthier you—click here to try The Conquer Your Cravings Mindful Eating Program free today!