One Strategy To Stop Overeating

Hear me out: What if you just ate the bread?!

Listen to this:

What if you ate the bread when you wanted it?
What if you decided to not restrict certain foods?
What if you decided that you’ll eat what you want but you’ll purchase better quality foods (like sprouted whole grain or sourdough)?

We KNOW that restriction in the diet has a direct correlation to overeating. We know that when you reduce and restrict - it is taxing mentally. It activates the bodies stress response, causing anxiety and withdrawal like symptoms leading to overeating that particular food when you have the opportuntity.

If this is something you’ve done, cut back “carbs”, avoided dessert, swore off bread, for example, but found it short lived in any capacity, you’re not alone. And if this is something you’ve done on and off for years and years and years - it is time to really ask yourself “how is this working for me?”

If it’s not going all that well, then consider trying a new approach. Here’s one.

Continue to lean into all the healthy foods you tend to eat, and stay aligned with that. Identify as a person who eats nutritious foods. That’s your foundation.

At the same time, do not restrict any type of food. If you like toast with your eggs, eat it. Buy a good quality bread and have a slice, with your protein and some fresh fruit for breakfast.

When we give ourselves unconditional permission to eat without guilt or shame, we give ourselves the space to get mindful about our choices.

So when Friday night rolls around and you order pizza for the family, you can mindfully choose if you want it or not. And since you haven’t been restricting bread, then maybe your desire isn’t that strong so you’ll choose only a slice or two…. instead of the usual 3 slices now, 2 later that evening (and then again for lunch the next day).

Science has proven this, and it makes logical sense, that when we aren’t stressed over food, casting judgment and negotiating with ourselves, we can begin to be mindful and start valuing ourself and our wellness again. This allows us the space to notice how the foods we eat make us feel and then make food choices from a place of love (and not a place of punishment).

This is an approach I have been practicing for some time personally, and one I work with my clients with. Even for clients who have a weight loss goal, this gentler approach (rather than restricting and suffering!) is so effective. They’ve found they are able to lose weight and keep it off!
This is because when we overly restrict Monday to Thursday, what happens is we tend to overeat Friday, Saturday, Sunday - thus negating any calorie deficit that would have happened through the week.

Exhibit A right here. If you maintained a slightly higher caloric intake every day compared to when you try to restrict, it is easier to maintain.
Yet, it still provides a bigger weekly deficit than struggling through 1200 cals M-Th.
When I allow myself permission to eat anything, I personally find my weekends are not filled with a desire to devour all the chips :D Even though they’re available, I might have a handful and move on, because it’s not what I need or want in that moment.

I encourage you to try it - less restriction in your diet.
Staying aligned with the foods you know are best for you (a good amount of protein, lots of fruit and veg, healthy fats, high fibre) but aim to choose better quality of the foods you tend to “cut out” like breads, pastas, bacon, ice cream etc. Enjoy it when you want it. Do not restrict.

You’ll probably find you’ll want it less than before and maybe a smaller serving hits the right spot.

If you found this helpful be sure to follow me on Instagram as I aim to share the most over there :)

Until next time,
Coach Jackie