From emotional eating to poor structure, the real causes of overeating are often misunderstood. Fix these, and everything else becomes easier

Starting a new nutrition plan can feel overwhelming.

Unless you are used to eating with structure – whether for fat loss or improving your physique – changing habits can feel like standing at the foot of Everest.

The key is not perfection. You will slip up. You will overeat at times. That doesn’t mean you have failed.

Being 80 per cent consistent over time will always beat short bursts of perfection followed by giving up completely.

So why do people overeat in the first place?

1) Hunger and Poor Food Choices

People tend to eat extra food – snacking – when they are hungry, sometimes because they do not feel full from an earlier meal. The feeling of being satiated [feeling full] is one way to prevent snacking on food which can easily be stored as body fat. Protein and healthy fats in your regular meals contribute to feeling full.

2) Sensory appeal

The appearance, smell, taste, texture and other positive emotions associated with certain foods can also lead to overeating.

3) Psychological influences

Boredom, depression, comfort eating and stress can all lead to binge eating. Pretty much everyone has done this at some point. It’s not just you. People who suffer from depressive episodes can turn to so-called ‘comfort foods’ as a way to ease their mood. Foods you and I call “nice” can also help reduce stress – but are hardly beneficial for that dream body.

4) Social factors

While I might be strict with my diet plan due to my bodybuilding endeavours, I can tell you that family gatherings can leave you feeling something of an outcast. For example, it is quite common to hear comments such as “when you are going to eat normally again”. What is normal, anyway? So social “norms” – let’s call it peer pressure – do play a big part in our motivations for eating certain foods and indeed drinking.

5) Financial concerns

Some people on a budget select processed food on the misconception it is cheaper than whole foods. Conversely, those on good levels of income may also excessively spend on food. Protein sources such as chicken and tuna are relatively inexpensive, while carbohydrates are always the cheapest food group. For example, non-processed oats, rice [not the microwavable versions] and pasta can be bought for pence rather than pounds.

The solution is to set small goals and do not get caught up when you cheat

Remember, if you are looking to change your eating habits, start small. You are rewiring years of eating a certain way and there is no quick fix. Praise yourself for any victory and do not dwell on the times you may fall off your plan.

And do not forget also, that there are ways in which you can have your cake and eat it. One example is carb cycling, a method I have used several times to bring my body fat down to seriously low single digits. Granted, I do not eat cake all the time, but desserts and sugary snacks are certainly not eliminated completely.

If you are struggling with overeating, the issue is rarely willpower – it’s structure.

I help people fix that with clear, realistic plans and ongoing adjustments.

Apply for a one-off diet plan here
Or enquire about ongoing coaching here

Or email: info@dietplanman.com to discuss your goals.