Many patients report overeating in the evening time or often given into cravings when trying to change the way they eat. For many, the day hours seem to pass by without a problem either because they don’t feel hungry, or when they eat, they eat healthily. When the sun sets, or they set foot in their house that’s when food has a new power. Many believe there’s something wrong with them or they “don’t have any self-control.” Truth is, that’s rarely the case. Here are the three most common situations: I see in the clinic:
Define “eating well.” Often when people try to improve what they eat, they reduce the types and amount of food they are allowed – especially if they are trying to “make up” for last night. This results in an underfed body and an unsatisfied mind. An underfed body is a hungry body – hormones like ghrelin increase making you feel like a bottomless, insatiable pit.
Ignoring hunger cues / skipped meals. It’s easy to ignore your hunger when you’re busy doing projects or distracted. Hunger catches up with you when your mind is finally winding down at the end of the day. As a result, food has greater power and gets more attention.
Relaxation. We all need a way to release the emotional pressure of life. For many, food is a convenient way to relax. If you pair the need to relax with an underfed body, the desire to eat becomes so great, it feels humanly impossible to resist eating beyond the point of physical need.
Here’s are a few tips so you can try to find your own balance:
• Recognize hunger cues and intensity – eat before you are starving. For most eating every 3-4 hours is a normal rhythm
• Eat balanced meals that leave you satisfied – that includes fruits/vegetables, protein, AND grains (carbs are not the enemy). Don’t forget healthy fats! It is great for satisfaction.
• Rest and stress – just because stress is “normal” in your life, doesn’t mean your mind and body don’t physically react. Our minds and bodies need rest – whether that means a break from the office or getting enough sleep. Without a balance of each, the desire for food and fuel increases.
• Identify stress outlets – Consider additional outlets for relaxation such as socializing, laughing, drawing, yoga, walking, meditation, petting a dog, reading, knitting…that way food isn’t the only option.
Nutrition is a challenging topic. While food helps our physical body, eating is also emotional, social, and cultural. Food isn’t often about willpower or decision-making. Rather it’s about balancing our human needs.
Picture by Deanna Marie Velasquez
