You’ve probably heard it time and time again: overeating is a common and unhealthy habit that millions of people struggle with every day. But why do we consume so many extra calories when we know it’s bad for us? Well, scientists at the University of Southern California (USC) have discovered two critical factors that may be contributing to this problem. And by understanding and controlling these factors, you can significantly reduce your chances of overeating.
Dodging devious advertisements
The first key is avoiding advertisements for fatty foods. It turns out that merely viewing pictures of high-calorie meals is enough to get your taste buds and brain churning with desire for these types of dishes. Images of greasy burgers and cheesy pizzas stimulate areas of your brain responsible for reward, making you crave them even more. So when you’re trying to keep your calories in check, steering clear of these advertisements can make a world of a difference.
If you’re finding it difficult to avoid food ads, consider creating a social media environment that’s more “calorie-friendly.” Unfollow or block pages that continuously post images of unhealthy foods, and replace them with pages that share nutritious recipes and fitness tips. This way, you’ll still have some delicious inspiration while keeping your cravings at bay.
Saying no to sugary sips
The second factor that can help curb overeating is cutting back on soft drinks. Drinking sugary soda not only adds a significant amount of empty calories to your daily intake, but it also tricks your brain into wanting even more food. It’s true—these sweet beverages might taste amazing, but they’re not doing you any favors when it comes to controlling your cravings.
When USC researchers used functional magnetic resonance imaging (fMRI) to measure people’s brain responses to seeing pictures of food and consuming sugary drinks, they found that both activities increased the desire for more food among participants who were already overweight. So if you’re trying to maintain a healthier diet, consider swapping out those soft drinks for plain water or other low-calorie options like herbal teas or infused water with fruits and herbs.
Putting portion control into practice
Now that you’re aware of which pitfalls to avoid, it’s essential to focus on establishing portion control when it comes to mealtime. One valuable tip is to use smaller plates and bowls, which can make the food on your plate look more plentiful, tricks your brain into believing you’re eating more than you are, and helps prevent you from reaching for seconds.
Additionally, don’t forget the importance of mindful eating. Take some time to enjoy and savor your meal. Chew slowly, appreciate the flavors and textures of your food, and try to remain present and engaged in the dining experience—rather than mindlessly munching away in front of a screen. Doing so can help prevent overeating while also making your meal more satisfying and enjoyable.
Recruiting a reliable support system
A strong support system is vital in the challenging journey of controlling overeating. Share your goals with friends and family members, and enlist their help to keep you accountable. Join a group or seek out others who have similar goals so you can motivate and encourage one another. Swapping recipes, comparing progress, and celebrating milestones can help everyone stay committed and focused on the path to better health.
Remembering the value of patience and persistence
As with any significant lifestyle change, adopting new habits to control your overeating may require time, patience, and perseverance. There will likely be moments when you feel discouraged or overwhelmed, but always remember that every small step counts. If you can successfully dodge tempting ads, cut back on sugary beverages, practice portion control, and have a solid support network, you’ll be on the right track for a healthier and more balanced relationship with food. No single strategy will work for everyone, so be open to experimenting with various techniques until you find what suits you best. With dedication, discipline, and focus, you can conquer your cravings and take charge of your eating habits.
