If you haven't read the part 1 of Stop overeating series, click here
Today in part 2 I want to talk about the second reason we're overeating... over hunger.
Some of us feel hungry all the time. Why?
Is it really a physical hunger? or emotional hunger?
We need to understand the difference between them and learn how to identify in our bodies.
If you're hungry all the time, (and when I say all the time, I mean you're eating every hour or every 2 hours), we lost the connection with ourselves, between mind and body.
When we're eating all the time, we usually don't notice it until someone mentions or you actually stop and pay attention, or check yourself out in the mirror. Right?
As humans, we have a natural hunger scale inside of us.
This scale tell us when we are hungry and it's time to eat, and when we're full and it's time to stop eating.
If your hunger scale is calibrated you will probably eat 3-4 times a day, depending on your body and activities. You will also stop eating when you're satisfied, so you won't feel sick afterwards for eating too much. Everything is balanced.
But this is not most of us. Our hunger scale is not calibrated, so we're getting too hungry and getting too full, too often.
Here is why...
There are 3 main hormones that control that.
Ghrelin, Leptin and Insulin.
I'm not going into a lot of scientific details about them but basically here is how it works:
- Ghrelin is responsible to send signals to your brain saying it's time to eat, also known as "hunger hormone".
- Leptin is responsible to send signals to your brain saying it's time to stop eating because you're full. It inhibits hunger.
- Insulin is responsible to balance sugar levels in your bloodstream, also knows as "fat storage hormone"
If you eat whole foods, a rich diet full of vegetables and fruits, good fats and lean protein, you probably have these hormones in balance and you're in your natural weigh.
But, if you're constantly eating processed foods, sugary drinks, alcohol drinks, sugar and flour foods, the "concentrated foods" as I mentioned on the post last week, you probably do not have these hormones in balance.
So here is what is happening.
There is a lot of ghrelin sending hunger signals to the brain, not enough leptin to tell the brain to stop eating, and insulin is all over the place storing fat in the body.
No wonder we can't stop overeating when our hormones are all over the place.
Our body is super smart. It is just keeping you alive, trying to do its best job, but the food we're eating is making us eat more and more and making us overweight.
So, how can we balance these hormones so we can start losing weight and stop overeating?
Eat a whole food diet. No processed foods. No sugary drinks. No sugar and no flour. Drink plenty of water. Sleep 7h or more. Move your body.
Simple! Easy! hmmm maybe not so much.
Because if it was actually simple and easy, everyone would be doing it and there would be no overweight people in the world.
Not overeating is easy, just don't do it. And yet we can't seem to be able to stop.
Next week I will talk about the other way we create over desire and over hunger for food that keeps us overeating, and what we can do to reduce the over desire and over hunger so we can stop overeating and lose weight without using willpower.