Cravings Related Overeating
If you find that you’re getting really strong cravings it can be any number of different factors.
Once of the things I would invite you to be aware of. I have found over the years that many people relate food cravings with many different factors, but can’t seem to kick the cravings.
More often than not I have found most clients in this scenario see the biggest improvement in overeating and reducing cravings by working on the strategies I have outline in our guide to emotional overeating.
Also, if you have already go through our habitual overeating strategies you will notice many of the same ones included here.
#1 Not Enough Lean Protein
There is a hormone called ghrelin that impacts hunger levels. As ghrelin increases it makes you want to eat more food.
Lean sources of protein helps to suppress ghrelin making it easier to manage hunger and cravings.
If you’d like to learn more about getting proper portions sizes you can check out our free Portion Size Guidelines.
#2 Not Getting Enough Veggies & Smart Carbs
Along with lean protein, most people aren’t getting enough veggies and smart carbs.
The biggest thing that these foods do is provide fiber, vitamins, minerals and help to keep you satisfied.
It’s become very common place for people to think about carbs being “bad” and often trying to avoid them.
In reality, carbs help to keep you satisfied.
If you’d like to learn more about getting proper portions sizes you can check out our free Portion Size Guidelines.
#3 Make Sure You’re Enjoying What You’re Eating
This is one of the biggest things that leads to habitual overeating, especially if someone is trying to lose weight.
What happens with many people is that they aren’t enjoying their day to day meals.
This leads to a feeling of being deprived which in general accumulates more and more.
Often, people will use willpower to avoid overeating. This only lasts so long.
Then, they eventually have the food they’ve been avoiding and the wheels fall off.
They seem to have no control when eating their favourite foods.
In reality, they’ve set up the situation so that they are going to inevitably lose control and overeat on their favourite foods because they aren’t enjoying what they’re eating day to day.
#4 Not Getting Enough Variety of Fruits, Vegetables and Whole Grains
Food cravings can potentially be from deficiencies in different vitamins and minerals.
If you’re not getting enough variety of fruits, vegetables, whole grains and other whole foods it is possible to develop vitamin and mineral deficiencies.
This is especially common in people that eliminate entire groups of foods.
Some of the most common nutritional deficiencies are (1)
- Iron
- Iodine
- Vitamin D
- B12
- Calcium
- Vitamin A
- Magnesium
If you are concerned that you may be deficient in these or any other vitamins or minerals talk to your health care provider. They can order blood works to check if you have any deficiencies that need to be addressed.
#5 Menstrual Cycle
This is a common trigger for food cravings and overeating as a result of the cravings.
There are certain foods that tend to be common food cravings in this instance such as chocolate.
Interestingly, I’ve read research showing that food cravings through out a menstrual cycle can be different in different cultures.
If you feel your cravings are related to this area you can check out this article for more information on strategies you can use.
#6 Red Light, Yellow Light, and Green Light Foods
If you’re finding that you have specific foods that you constantly crave an exercise I learned from my education at Precision Nutrition is something called Red, Yellow and Green Light Foods.
It’s very simple and straight forward, but it is incredibly effective at helping people manage overeating when it relates to a handful of specific foods that they tend to overeating.
Here’s a video I created walking you through the process of red, yellow and green light foods and how to use the exercise to help you manage overeating related to food cravings.
Or if you’re looking for more details on how this process works then the video provides I have a full article you can find here.
Cravings Related Overeating Wrap Up
There you have 6 powerful strategies to prevent you from overeating.
Although, most of these are incredibly simple that doesn’t mean they don’t work.
Again, if you’re not seeing results in your overeating decreasing I highly encourage you to check out our guide to emotional overeating
Want More Information on Overeating?
Click here for our guide to emotional overeating.
Click here for our guide to overeating related to habitual overeating.
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