Is Overeating a Problem for You? – Diet and Nutrition

We conducted the following survey on social media. Seems like a common problem.

Statistically, binge eating, or overeating, is now the most common of all eating disorders, surpassing other eating disorders such as anorexia.

Is this a problem for you? Or was it once? If so, how did you overcome this?

before

Prioritize food, overeating is impossible.

Avoid overly tasty foods. Don’t get me started, I won’t settle for a normal portion.

drink more water

Yes, this is a problem. I’m on medication that makes me hungry all the time, and weight training makes it worse. I overcame this by limiting my restaurant food intake and not keeping alcohol and unhealthy snacks at home. I cook meals that will keep me full but are not calorie dense. Instead of stacking bread, I stack vegetables. My lunch today was 4 ounces of chicken breast and two ounces of whole grain pasta. I filled it with four ounces of broccoli, four ounces of cherry tomatoes, and two ounces of roasted red peppers. So I’m exaggerating, but the extra stuff added less than 100 calories to the meal.

Pretty much just socially. They go to a friend’s house, where they eat lots of appetizers, then dinner, then dessert. Also a few cocktails. This is difficult if your friend is a good cook (at least everything is fresh and high quality) and you are literally hovering over the food for several hours.

But other than that, I’m pretty disciplined. I feel so much better when I eat the right things in the right amounts, so gorging on unhealthy options isn’t so tempting (plus I don’t buy them to begin with).

Exceptions: When my wife makes homemade sourdough. Then I eat until I can’t chew anymore.

Volumizing. Good strategy!

At least the best bread!

Yes, but not in the same way for most people.

I can resist things like sugar, pastries, chips, ice cream, but not things like meat (especially roasted), eggs, cheese and yoghurt.
I’m one of those people who will become morbidly obese by eating carnivore or keto if I don’t track calories

When I return to Shanghai with my family, I have a cleaner diet, but I gain fat because there is so much good food (e.g. roast duck, steak, fish).

It’s definitely something I struggle with. I specifically struggled with constant hunger, which led to overeating. I overcame this by going very hungry, which would eventually result in overeating. I then tried “small, frequent meals”/grazing to “quench the metabolic fires” and boost metabolism, as we all learned in the 90s. This has led to me literally eating something every 30 minutes, watching the clock for my next chance to eat, and likely aging prematurely.

The first step to finally really fix this was to follow my method, the Speed ​​Diet. This was a HUGE game changer. It broke a lot of my paradigms and taught me how, as a strength athlete, I lied to myself about how much food I “needed” and how I just used that as an excuse to overeat. I also learned what real hunger is. And another big part of this, incidentally, is Dr. It was the discovery of what Ted Naiman called “protein utilization”; This idea is also discussed here.

Basically, the body hungers for 2 things: protein and nutrients. When he gets enough of this, he stops being hungry. The problem is that most “food” today consists of highly processed garbage that is low in protein AND nutrients because it is expensive compared to subsidized corn sugar and seed oils. So, we eat so much junk food to reach our protein and nutrient threshold that we end up overeating, or we starve ourselves of those things so we don’t overeat, and then we overeat because our bodies WANT to live.

By focusing on protein and nutrients, we reach the threshold early, cut off hunger and do not overeat. Very simple. For the first time in my life, I can fast without pain.

These days I still use the Speed ​​Diet as a base, using it early on to push me towards that threshold and then filling the rest of my diet with carnivore. Because the other nice thing is that you cannot consume too much protein.

I get the impression that if you’ve tried going carnivore, you’ll put on some body fat initially as a form of recovery before your appetite readjusts.

It is important to recognize the various causes of overeating:

1. Eating too little or skipping meals early in the day can lead to overeating at night. (Compensation: Your body is trying to catch up, but it’s easy to overdo it since it takes up to 20 minutes for satiety mechanisms to kick in.)

2. Lack of sleep triggers appetite. It may be hormonal, but I always think of it as your body’s way of searching for energy you don’t have. You know the old saying: “You’re not hungry; you anhydrous!” Okay, add sleepy.

3. Insufficient protein keeps hunger levels high. (Protein Leverage Effect)

4. Drinking reduces inhibitions; Herbs make the food taste even better.

5. Exercise style. Some people find that really heavy weights, leg days, excessive cardio, or high-volume workouts increase their appetite. This is probably okay if it can be controlled, but “overtraining” for fat loss doesn’t work very well if hunger levels skyrocket.

6. Binge eating can be triggered by your mood, whether to “null the pain” or reduce/mask anxiety.

True, overeating is just “I like to eat a little!” it could be. or “I suck at self-control!” but it’s a good idea to keep other things in mind.

Just at work. It seems like there are always bagel sandwiches, fries, pizza, etc. there is. I’ll pack a healthy, well-rounded lunch, but everything goes to shit when there are free subscribers in the conference room. Most of the time I can restrain myself, which means “but you’re in shape, you can have a snack or two. You’re not fat!” Bitch, shut up. I have to try really hard to keep this shitty body.

At least it never did in the sense that I had no control over decisions to eat this or that, or even not to eat at all.

I experienced a negative effect when I deliberately “puffed up” as if I had exceeded 245 lbs, my sleep apnea had reached the danger zone. This was before much was known about sleep apnea, in fact I was one of the first people to participate in an overnight sleep study in the hospital.

Yeah, I don’t have a very good off switch when I start eating something. Combine this with the learned (thanks dad) belief that throwing food away is wasteful and that three kids not being able to finish their meals is a recipe for disaster.

I can’t say I overcame it, but I learned to manage it with a little discipline. Things like, if there are biscuits or cakes at work, they don’t work for me at all. It’s easier for me to say no at first than to have one and then eat the whole plate.

Giving myself and the kids the appropriate portion size, and now that the kids are grown, actually finishing their meals means fewer opportunities for me to be the garbage disposal.

I know this is a stupid question, but it’s kind of mentioned.

I know that drinking often leads to the consumption of too many carbohydrates and fats and therefore excessive calorie intake. But is there actually a mechanism by which drinking increases desire for a particular thing? types from food, or just food in general?

I haven’t gone on a booze-filled 4 a.m. Waffle House trip in a decade, but if I’d known then what I know now, it seems like you could have used the “alcohol abuse effect” to eat more steak and eggs than usual.

I learned while at the grocery store

don’t buy it, you won’t eat it

If you buy it, you eat it, at least some of it

Oh yes. I have to believe this was conditioned to me early on. My mom is an overeater (there’s probably a learned aspect to this) and was very disciplined with us when it came to “meal times.” It was like I wasn’t allowed to eat unless it was a regular breakfast, lunch or dinner time. So if I missed a window, I would try to eat twice as much at the next meal. Moreover, if we were going to eat out, we would go to buffets because it was more affordable. And we weren’t allowed to eat all day and were basically told to eat a day’s worth of food at the buffet. It was the same for neighborhood holiday meals… eat as much as you can while you’re there. I remember many nights after those parties where my head was in the toilet.

I have found that the best thing for me is to track macros and calories. This has become so habitual that I don’t even feel like it’s taking time away from my daily routine anymore. On top of that, I implement a weekly cheat day; Here I’m allowed to eat whatever, whenever, and I don’t have to count anything. This allows me to scratch extreme itching, but in a controlled way, which has ultimately been very beneficial physically. It’s not for everyone, but it suits my personality very well. My cheat day never ends and I’m back on track the next day. I am filling up and welcoming back healthier foods. And it’s easy to stay disciplined when I know I can have fun on the next cheat day during the week. To be honest, only half the reward of a cheat day is the different foods. The other half is taking a break from worrying about keeping track of anything.

Most of the food I overeat comes from my kids not cleaning their plates. I’m killing myself throwing away good food. A few scoops of kraft mac and cheese and dino nuggets rescued from the trash.

I will literally eat the crusts of the pizza slices my son left on the plate. This is usually done, but I can free them from the trash can at the kitchen sink when no one is looking.

I prefer to think of it as poor metabolization.