Top 10 Triggers for Over-eating
some women overeating means bingeing and for others it means consuming
more or other than planned. Most of us are overeating for a hundred
different reasons. We are eating due to stress, irritation and
frustration. It may be worry or overwork. We eat because our stomach
feels ‘blah’. We are eating out of habit and with no real direction
or thoughts about what we are doing with our face in the fridge.
Identify, the ten
"triggers" for overeating and then try to overcome them:
You eat when you're bored or do not have
anything interesting to do or look forward to. TV is a favorite pass
time especially when you are alone at home and bored. When food
commercials are running 200 images per hour into our cerebral cortex
it is difficult not to be draw towards the refrigerator. If food
commercials are a trigger, watch nature shows or commercial-free TV.
If you are just grabbing anything out of the refrigerator, make
something healthy like cut veggies and leave them in the fridge.
Deprived- You feel
deprived of the foods which you enjoy and this leaves you craving
for them even more.
Media's attitudes towards emphasizing thinness as ideal has
lead to restrictive dieting and avoidance of whole groups of foods.
Unfortunately, because the foods being avoided are abundantly
available, and food visibility and availability are powerful eating
stimuli, the restricter often breaks her "plan" and eats a
forbidden food. Once this happens, overwhelming guilt followed by
feelings of low self esteem motivate the individual to go on over
consuming the avoided food in an attempt to numb these negative
it by: Focusing
on balancing the calorie input to calorie output. Model healthy
eating and exercise habits. Do this as a genuine concern for your
own well-being. Eating high fat foods in moderation will do no harm.
Disgust or Hatred with Your Body- Check
if your focus is on the things which you feel are
with your body. One of the reason women are unable to over come
eating triggers is the inability to accept the body in spite of the
bombardment on our souls of absurd body ideals.
seeking professional advice from a dietician or psychologist who
will help you overcome the feeling of disgust and hatred. Map out a
recovery plan in close consultation and then try to stick with it to
develop a positive self-image. Define your own personal values –
those that are right for your individual authentic self. Each of you
must discover who you are inside, what your innate talents and gifts
are and then find the joy and strength to nurture those gifts to
their fullest – regardless of anyone else’s opinions.
intolerance- This is a physiological trigger. In a healthy body,
carbohydrates are converted to glucose and a blood glucose level of
~60-120mg/dl is maintained without thought to the dietary
consumption of carbohydrate. In the glucose intolerant population,
carbohydrates are readily converted to glucose and the pancreas
responds to this shift in blood sugar by secreting an excessive
amount of the hormone, insulin. Insulin’s job is to remove the
glucose from the blood stream and help it to enter the body cells.
If done properly, the blood glucose level returns to the normal
range regardless of the amount of carbohydrate consumed. If this
system is not working correctly, a quick rise in blood glucose
followed by an over production of insulin occurs. The excessive
insulin is not recognized by the body cells so is unable to remove
the glucose from the blood stream. The result is an increase in
blood insulin levels, which has an appetite stimulating effect. The
person is driven to eat and if simple carbohydrates are chosen, the
it by: Spreading the calories out by eating a small
amount frequently can help maintain a normal blood glucose level.
This means every ~3 hours. A recommendation is to be slightly hungry
before the next eating event. If famished, then the interval between
eating events is probably too long or too little was eaten at the
last eating event. If one approaches the next eating event full then
too much was consumed at the last eating event. The macronutrients,
protein and fat, in combination with carbohydrate have the potential
to delay the rise in blood glucose. Protein is preferred as fat
interferes with the effectiveness of insulin. Complex carbohydrates
leave the stomach more slowly than simple carbohydrate and therefore
can also help in blood glucose regulation. Complex carbohydrates
contain fiber. Soluble fiber is especially beneficial for this
condition. If blood glucose levels do not rise rapidly, there is
less likelihood of excessive insulin secretion and less appetite
stimulation. It’s important to increase water consumption along
with an increase in protein or fiber. Water carries nutrients and
oxygen to cells and removes waste. Eating a high fiber diet requires
extra water to process the additional roughage and to prevent
Your daily habits
are not as healthy as they may be and you may not even be aware of
some of them. Often, excessive eating, lack of physical activity and
stress tips the scales of our otherwise balanced lifestyles. Many
women have found that overeating tends to occur in specific places
and times, such as in the evening when you're at home and watching
Turning off the TV off and engaging in a hobby that keeps your mind
and hands busy. Another solution to stress-related overeating is to
address the sources of stress. Acknowledge and address feelings of
depression, anger or anxiety. Do whatever you can to reduce feelings
of stress, like writing a journal, talking with a friend, or
of Energy and Feeling Tired- You
are putting up with so much in your
life that this is constantly draining your energy,
leaving you feeling tired. "When your energy level is low, you
may look for food to pick you up," says Robert E. Thayer,
Ph.D., professor of psychology at California State University at
Long Beach. Unfortunately, most women reach for calorie-laden treats
instead of an apple or banana.
Beat it by: Identifying your
low-energy times of day and substitute them with other activities
for eating. Take a 10-minute walk or a water-cooler chat
break. There are healthier ways of nurturing yourself, such as
getting plenty of rest and relaxation, reading a good book, or
taking a quiet walk.
Love and Comfort- You
turn to food when you're really needing love and
comfort. With the pressure of work both at office as well, at home
women tend to be burned out. All this is acceptable if supported
with constant appreciation and love. Lack of appreciation,
discouraging remarks leave women sad and lonely, who tend to turn
towards food to find consolation.
Beat it by: Taking out some
time for yourself and relaxing. Pamper yourself by going out for a
facial, manicure or pedicure. Take out the children to a nearby park
where you can walk and relax along with the kids.
have got so much that you feel you must do that you
find it difficult to take the first step. Pressure of work and
deadlines leaves many discouraged, who finally drop-out without
giving a try. Take the first step, then the second and third and
Beat it by: Do what can be
done. Trust me, you will be amazed with your own capacity of
performance. Reinforce the feeling of achievements in you instead of
submitting to the pressure. Emotional eating is sometimes considered
well within the range of normal behavior. However, problems arise
when emotional eating becomes excessive and interferes with
lifestyle quality and good health. If you feel emotional eating is a
problem, it may be wise to work with a counselor trained in eating
Upset and Hurt- You
to food when someone says or does something that feels
upsetting or hurtful to you. Anxieties and emotions can also trigger
the desire to eat. Some women eat because they are sad or stressed
out or even to celebrate when they are happy.
Beat it by: Going out in the
open air and walk, The mini-blast of oxygen will vanquish tiredness
and mental exhaustion. Leave your worries behind and be in the
moment. Look at the birds. Be thankful. Let go, breathe deeply and
relax. You may discover God has always been with you!
of Willpower- Your
attitude is shaped by your thoughts, feelings, and actions.
It's really easy to feel good when the going is good.
The key to vibrant energy and a powerful attitude is to MAKE
yourself feel good, ESPECIALLY when the going's tough, and you don't
feel good, or you don't want to feel good.
is one of the tools you need to employ in order resist the powerful
cravings associated with food. The cravings will attempt to control
you. It is your willpower, determination and self-discipline that
you will use to fight back.
it by: developing a strong will-power. Every women has
the capacity to build up or strengthen her willpower by exercising
it in times of need. Lifting weights develops muscles, and
exercising willpower makes it stronger. Add self-discipline in your
life to become more aware of how you use your willpower in the
course of all your daily activities.
identification and learning to cope with emotional and physiological
triggers is an important key towards lifelong physical, mental,
emotional and social health.
Dated 27 September 2011