Why you cant's stop eating

Understanding the reason why you lose control is key to finding a solution. Extreme hunger is usually a response to deprivation. Put simply, craving high energy foods is a natural response to starvation. There is research that shows people who were intentionally starved become obsessed with food to an unhealthy degree. Behaviors such as collecting recipes, looking at pictures of food, watching others eat food you crave, or going on uncontrolled eating binges are all behaviors that seem natural once we deprive the body of energy (i.e. food).

A diet low in fat or protein will also leave you feeling hungry all the time because you are missing these macronutrients that help keep you satiated for longer. A specific link between nutrient deficiencies and food cravings could not be established, except for rare cases of pica. Pica occurs in extreme iron deficiency and is a craving of non-food substances such as ice, clay, soil, or paper.

Cravings are usually personal and depend on our experiences with food. In times of deprivation, we will likely seek foods we know are energy-dense and comforting. Which foods we instantly associate with feeling satisfied depends on our past experiences.

It is also important to note that there is a difference between a normal craving for a comfort food and extreme, uncontrollable hunger. We often feel guilty for all cravings we have but eating for emotional reasons is okay sometimes.

How to prevent extreme hunger

It may seem impossible at times but preventing the uncontrollable eating binges is doable with a good strategy. Since the cravings are usually in response to deprivation, the best way is nourishing your body. Seems easy but I know it is not. Here are five strategies I use with my clients to prevent binge eating:

Balanced eating throughout the day

One of the reasons why we end up wanting high energy foods is because we are missing food groups. Eating salad and cauliflower instead of rice is okay, if you like it but these foods are usually extremely low in protein, fat, and energy. Some dieters eat very little energy and feel accomplished but below a certain threshold your body will try to counter-regulate. Most adults should not eat less than 1200 calories per day, which already is extremely low for most people (depending on current weight and height).

Eating veggies is awesome but eating only veggies is not. Making sure most of your meals are a balance of high-fiber carbohydrates, lean protein, and healthy fats is the best way to avoid feeling ravenous later.

No more meal skipping

Replacing lunch with coffee is not a good idea. Going hours without food is the reason why you come home in the evening and end up eating a family-size portion of pasta. If you want to stay in control of your eating all day, I recommend you eat at least three meals throughout the day plus two snacks for most people. This varies depending on individual eating habits but I see most people doing well with a pattern like this. The afternoon snack in particular helps to keep you energized until dinner. Once it's time to eat, you won't need the family-sized portion anymore!

Satisfying cravings

There is absolutely nothing wrong with wanting a pizza or a cookie. You can lose weight and eat your favorite foods. The key is portion control. Have one slice if you want a pizza and move on. If you satisfy your craving at the core, without feeling guilty about it, you will start seeing how the foods lose their glory. Suddenly eating a whole pizza is not so appealing anymore.

Once you start seeing all foods equally and allow yourself to have a treat every now and then, you are on track to become a smarter eater.

Why are you eating?

Sometimes the reasons we are eating are neither hunger nor a craving. Many people eat because they are watching TV, because they are bored, or because a bag of chips is in front of them. Becoming a more mindful eater helps take control over how much you eat.

Make sure you think about what and why you are eating before you eat it. Mindlessly eating a whole box of cookies doesn't feel great because you forgot to enjoy them and now just feel like crap for nothing.

You do you!

Don't listen to your coworker commenting on your lunch. Shaming others for how and what they eat has become normal in out society and I wish we would let it go already. If your coworker chooses to skip lunch, that's their problem and if they shame you for eating a healthy meal, it says much more about them then it does about you. If your friends don't understand you are listening to your body and allowing yourself to enjoy a slice of cake, try to be above it. If you are fueling and listening to your body, you are doing the right thing, don't let the haters stop you!

Hungry for more?

If you think you are ready to leave binges in the past, reach out to me. I know making the changes I just talked about alone is hard and having a support system is everything. I would love to be your support system on a journey to taking control of your health!