6 Reasons You are Eating that Doesn’t Include being Hungry
Day 29 of my weight loss journal, for Bikini prep 2023
I was listening to a podcast (of the anti-sugar, anti-carb variety) and the host was talking about how carbs make you crave more food and stimulates appetite rather than suppress it. But, while carbs definitely can be highly palatable and desirable, it’s just not black and white, and all foods are not created equal.
Sure, sugary foods are more delicious and it’s easier to eat more of it. But the problem is, other delicious foods, ALSO make me want to eat more of them, even the ones that don’t include sugar, like trail mix, crackers and cheese!! In fact, I could argue that food from any macro nutrient has the potential to stimulate your appetite or make you crave more food.
I have never found myself face deep in a bowl full of straight sugar, unable to stop. I’ve also had times when I’ve eaten a small cookie, and it hasn’t let to a binge. I’ve also eaten plenty of potatoes, and wanted more sometimes, and was good with just one potato at other times. Usually when I want more, it’s because I’ve added something to the carbs like cheese and butter.
Listening to that podcast and one of my historical attempts at cutting out sugar, confirmed to me that I will over eat, despite being hungry or not! So, does it really matter if I cut carbs to control appetite, if hunger isn’t the reason I eat to begin with? I rarely eat because I’m hungry. I eat for so many other reasons.
I eat because
- Food is available (like easy to grab, in the cupboard, staring at me to eat it!)
- Food tastes good (who doesn’t eat something because it tastes good? I don’t have to be hungry to eat a rice krispy treat!)
- I’m bored (probably my biggest downfall. I have plenty to do- working, being a mom, etc. but when there is downtime, it seems I think that should be filled with stuffing my face.
- I’m procrastinating. I’m REALLY good at this one. That was the hardest thing about working from home. When I have a project for work, or just have a bathroom to clean, I will often tell myself should eat first, then I’ll do that thing.
- I’m mad. I’m not sure why I do this. But if someone does something to make me mad, I retreat into the pantry for spoonful of peanut butter! How does that even solve anything?
- I’m busy. Isn’t that interesting that I’m busy and I’m bored can both be reasons to eat! So many reasons other than, “I’m hungry.”
Bottom line is, it doesn’t matter if it’s carbs, fat, or protein, I WILL EAT IT in excessive amounts when I feel like it, if I am not paying attention to the pause between wanting to eat something and actually eating it.
So, what can I do to implement purposeful, mindful eating in the face of these excuses? I truly believe being aware is the biggest obstacle to overcome.
Just KNOWING I’m only grabbing a spoonful of peanut butter because I’m mad, somehow takes away it’s allure. I may eat one, but then I’m Conscious enough to walk away after that.
AWARENESS IS EVERYTHING! The pause between stimulus and response is everything. Mindlessness is the killer of weight control.
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For my Thursday meals, day 29 I ate
1431 calories, 127 g protein, 97 g carbs, 60 g fat
- 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: Egg frittata! This thing was HUGE! I don’t know if you can tell, but it’s in an 8 inch skillet and filled the whole thing. All I used was 1/2 cup egg whites with two eggs. Some mushrooms, cherry tomatoes, and some leftover kale. I also shredded 100 grams of sweet potato and sautéed it for a minute (seperate to the frittata).
- 𝐋𝐮𝐧𝐜𝐡: Kale and carrot salad with chicken, sesame seed oil, rice wine vinegar, and sesame seeds (black and white)
- 𝐒𝐧𝐚𝐜𝐤: Recipe time!! This was a homemade protein bar. I used this protein bar recipe, but added 1 tablespoon of flour instead of the oats. I’ll write a new recipe for this soon!
- 𝐃𝐢𝐧𝐧𝐞𝐫: Once a month we take our adult kids to dinner. I’m desperately trying to stay connected to them and although my husband and I rarely eat out (only on road trips and birthdays), we think taking them to dinner is priceless, so we do it! So, I ordered a turkey salad, no dressing, and I brought my own Bolthouse dressing to put on top!
