What Drives Us to Overeat

Maybe you can't resist seconds (or thirds)...or get carried away whenever you're around food. Hunger is not the only thing driving us to eat.

Photo by Brooke Lark on Unsplash

Why are so many Americans obese or overweight?

The main reason: We are eating too much.

Granted, we live in an environment surrounded by food. Our brains are constantly being programmed to look at it, smell it, talk about it, read about it, eat it.

Exposure to so much food makes us eat more than we really need.

Okay, sounds obvious, I know. But if you’re among the majority, knowing the reasons for eating more than your fair share might change the way you think about food.

1. You’re not getting enough sleep.

   When your body is sleep-deprived, levels of hormones responsible for hunger get thrown out of whack. Ghrelin, the “hunger hormone’ that stimulates your appetite, increases. Leptin, the “satiety hormone” that triggers fullness, decreases. Also, when leptin is low, it increases your cravings for carbs.

2. You’re not getting enough fats. Contrary to popular opinion (folklore?), eating fats does not make you fat. Rather, it makes food taste good, which in turn helps you enjoy food’s taste and texture (which in turn, helps you feel satisfied!) Fats are not the enemy: Just make sure to avoid trans fats (found in so many processed foods like microwave popcorn, cakes, cookies pies, frozen pizza and stick margarine, just to name a few)- and eat healthy fats (like those found in avocados, nuts, seeds, salmon, olives, canola, and other liquid oils).

3. You’re overestimating the value of exercise. While it helps you burn calories and rev up your metabolism, a good workout doesn’t compensate for that 400-calorie ice cream cone you thought would be burned off. The American College of Sports Medicine says that many machines (like treadmills), inflate the number of calories burned. So does how you use the machine (for instance, do you hold onto the handrails? If you do, you’re burning even fewer calories).

Here’s a dose of reality: To burn off one 20-ounce soda, you need to walk four and one-half miles(!)

If you find that exercise increases your appetite - which is entirely possible - eat a protein-rich snack when you finish your workout; some good choices include a hard-boiled egg; a protein bar with at least 10 grams of protein, or a stick of string cheese with a few whole-grain crackers.

4. You’re eating out too often. I know, going out is fun. And you don’t have to worry about doing the dishes when you’re finished (unless you’ve forgotten your wallet, maybe). But it’s tough to keep things under control when you’re out with friends, especially if you’re drinking alcohol, too (which makes you loosen your inhibitions and lose track of how much or what you’re eating).

And if your friends are overweight, it’s more likely that you’ll be, too, according to studies that show people pattern their eating behavior after their friends’.

5. You’re eating foods labeled “healthy.” Another study published in the Journal of the Association for Consumer Research found that people equate the word “healthy” with “less filling.” By doing that, they tend to unconsciously eat more than the recommended serving size. Yikes - an example of healthy food labels contributing to the obesity epidemic, rather than curbing it.

For a Pause…

1. Here’s a handy-dandy chart showing you how (if) all your hard work at exercising is paying off.

2. There are so many diets out there…and I do agree that the one you stick to is the one that will work. That said, some are healthier than others. U.S. News rates the best of 2024 here.

3. Many people swear by meal-prepping to plan out their portions and make things easier overall. Here are some kits to get you going, should you want to be part of the crowd.

4. And to go with said meal-prep kits, 150 ideas to get you started.

One More Thing:

When you think about exercise, it’s tough not to think about the adorable and energetic Richard Simmons, who died one day after turning 76:

Until next time…thanks for being here, and stay well! xoSheryl

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