Abnormal weight gain is mostly caused due to overeating. Overeating is the consumption of excess food in relation to the energy that an organism expends (or expels via excretion), leading to weight gaining and often obesity. It is often regarded as an eating disorder.
This term may also be used to refer to specific episodes of over-consumption. For example, many people overeat during festivals or while on holiday.
Appetite control helps in controlling ill-effects of overeating. However, overeating can sometimes be a symptom of binge eating disorder or bulimia.
Why do we overeat when it leaves us uncomfortable, miserable and fat? New research indicates brain cells that control appetite become damaged as we age, especially with a high carbohydrate intake. Carbs, including breads, grains, pasta, pizza, and sweets, cause the most brain cell damage, meaning they are the foods most likely lead you to overeat.
“The more carbs and sugars you eat, the more your appetite-control cells are damaged, and potentially you consume more,” says Dr. Zane Andrews, the study author. If you are between the ages of 25 and 50 you are most susceptible to this carb-induced feeding. The good news is you can stop overeating, cut cravings, and lose unwanted weight with some simple nutrition strategies. The following are eight time-tested techniques for normalizing appetite and controlling cravings, especially for sugar and starch.
8 Tips to Stop Overeating and Develop Appetite Control
1. Eat more protein-rich foods
Diets full of breads, pizza and pasta as well as candy and cookies, leave us unsatisfied. Grass-fed beef and lamb, free-range poultry/eggs, nuts and wild fish promote satiety. Eat eggs for breakfast. A recent study found an egg breakfast, vs. bagels, leads to greater satiety for the next 36 hours, and greater weight loss over time. By choosing grass-fed and free-range sources, you also give yourself omega-3 fats, which help burn fat and improve mood.
2. Eat Fat
Depression and fatigue, two big triggers for a donut binge, are more common with low fat diets. Good fat not only boosts mood and energy, it can stimulate release of CCK-PZ a chemical that signals us to stop eating. Go for butter, nuts and seeds, avocado, olive oil and coconut oil. You can use coconut oil for external purpose also.
3. Eat more Omega-3 Fat
Omega-3 fats can be as effective as drugs in boosting mood and relieving cravings. In fact fish oils are used to treat depression and other mood disorders in clinical settings, including Harvard Medical School. Eat small fatty fish, free range eggs and start taking cod liver or fish oil (now available in a fish-free flavor).
4. Eat Cooked Greens
If you are you tired and crave sweets, you’ll likely benefit from more dark cooked leafy greens. They are loaded with nutrients that balance brain chemistry, boost energy and lift mood. The pleasantly bitter flavor of greens also helps block sweet cravings. Try broccoli, rapini, mustard, turnip and collard greens. Greens are also loaded with antioxidants, which prevent the free-radical brain cell damage that leads to overeating.
5. Take Magnesium
Craving sugar? Anxious? Magnesium is necessary for making serotonin, the happiness neurochemical found in brain and digestion. Serotonin keeps us relaxed, happy and satisfied with less carbs. Low levels can lead to depression as well as big carb cravings. Look for magnesium citrate.
6. Cut out Fake Sweeteners
Craving sugar and overeating? People fed artificially sweetened foods overeat later due to the brain losing its ability to calculate calorie needs. Artificial sweeteners including Aspartame (NutraSweet) and Splenda, are also associated with mood disorders including irritability, depression and panic attacks, more noshing triggers. Furthermore it turns out diet soft drinks are more likely to cause weight gain than the sugared variety.
7. Take Hoodia Gondorii
Although not a panacea, this herb can reduce appetite for many. It comes in tablets and capsules. Be sure you are getting real hoodia; much of that on the market is not the real thing..
8. Get Sunlight
Sunlight enables us to make vitamin D, a prohormone that regulates enzymes for brain neurotransmitters we need to feel good. Adequate sun exposure prevents depression and reduces cortisol and thus stress-induced eating. If you can’t get at least 10 minutes of sunlight on bare skin between 10 and 3pm, consider taking cod liver oil, a balanced form of vitamin D.