The US Centers for Disease Control and Prevention is alarmed by the number of overweight and obese individuals. Almost 40% of US adults are considered obese. Being overweight or obese can lead to cardiovascular problems and other health conditions including type 2 diabetes.
According to the agency’s data, 49.1% of US adults tried losing weight in the last 12 months. There is also a higher percentage of women (56.4%) than men (41.7%) who tried to lose weight in the last 12 months. In case you’re one of those individuals who tried to lose weight, it’s important to understand why do people gain weight?
You gain weight because you tend to eat more than what you burn daily. The most common scenario is that people tend to overeat. If you wish to hit a caloric deficit, it is important to know the reasons why you tend to eat more than you should. Here are some of the top reasons why people tend to overeat.
Peer pressure
One of the reasons why people tend to overeat is because they eat together with friends and colleagues during lunchtime. And most of the time, even if you are trying to eat healthy, your peers can stop you from doing so. Just imagine choosing to eat healthier meals if your friends and workmates will invite you to drink alcohol or worse, eat tasty but high caloric meals? It takes discipline to set boundaries with your friends and colleagues. And in reality, it’s easier said than done.
Poor food choices
Poor food choices can lead to unnecessary snacking. It is common for the body to feel “hungry” when you don’t eat healthy food options. Eat protein-rich meals along with high fiber food and you will feel fuller throughout the day. This makes it easier to keep up with your diet if you have a limit as to how many calories you can eat for the day.
Having a large plate
It is trendy to serve food on large white plates. And this is common in restaurants since the restaurant wants you to order more food. Having a large plate can affect your psychology. For example, get two whole pizzas. Even if it’s the same amount, you might find yourself not too satisfied if you eat the pizza on a much larger plate.
In a study, Chinese buffet diners that use large plates served 52% more food, while customers also ate 45% more and wasted 135% more compared to diners with smaller plates.
Bento boxes that are popular in Japan work the same. It comes with portions that allow you to eat a bit of everything. You get your share of protein, carbs, and vegetables. No wonder this is one of the reasons why Japan along with South Korea are among developed countries that are listed in the world’s top 10 thinnest countries in the world.
Stress and Lack of Sleep
Stress and not having enough sleep could also be reasons why you are eating more than you should. Feeling tired and sleepy could make you feel hungry. A good strategy to prevent overeating when tired is by scheduling naps in the afternoon. A 20-minute nap can go a long way and make you feel rejuvenated. Also, if you find yourself craving for comfort foods, then might as well prepare healthy food options. Perhaps, make it a habit to eat fruits such as bananas or apples.
Boredom can lead to overeating
It’s not surprising to see couch potatoes gaining weight. Aside from not burning calories by staying idle and watching TV, some would even eat snacks. If you feel bored because you don’t have anything else to do, then why not find activities that will require you to stand up? Walking 7,000 steps to 10,000 steps daily can make a huge difference in your weight in the long run.
You don’t drink lots of water
Drinking lots of water can help you in different ways. Aside from the fact that it’s a physiologic requirement by the body, staying hydrated can help you burn more calories, and prevent you from getting hungry.
Make it a habit to bring at least two liters of water to work. Make sure that you’re going to consume everything by the time you finish your 8-hour shift. This way, you can stay hydrated throughout the day. Also, if you drink a glass of water before eating, it is possible to have an easier time controlling the amount of food that you consume.
Not giving your brain enough time to realize you are full
A lot of people tend to eat fast because they have to go back to work in under an hour. Unfortunately, this could lead to eating more than you should. It will take a few minutes before your body can realize that you’ve had enough food during your meal. Make it a habit to chew your food well and even put down your fork and knife when you are eating your food.
Final Thoughts
Whether you plan on losing weight or you simply want to improve your body composition, being able to control the amount of food you eat can go a long way. These are some of the most common reasons why people end up overeating.