Why We Keep Overeating and 3 Tips to Regain Control

You know how it goes. You tell yourself you’ll have just one chip. Suddenly, the bag is empty, and you’re licking the flavoring off your fingers wondering, What’s wrong with me?

Actually, nothing’s wrong with you. Today’s processed foods are designed to be irresistible, and they’re fueling a modern food crisis. These hyperpalatable foods hijack your brain and body, making it hard to stop eating. Let’s explore why and how you can take back control with three effective strategies.

Why Processed Foods Are So Hard to Resist

Processed foods are engineered to push all the right buttons. They combine fat, sugar, and salt in ways that are nearly impossible to stop eating. This isn’t by accident, it’s big business. Food scientists aim to make these products so irresistible that stopping feels unnatural.

Whole foods, like a crunchy apple or a plate of roasted broccoli, don’t have the same pull. Why? Processed foods are stripped of fiber and nutrients, altered to dissolve quickly in your mouth, and infused with flavors that excite your brain. They deliver calories fast, but leave your body unsatisfied.

Take corn, for example. Fresh corn on the cob is wholesome and filling. But ultra-process it into chips with barbecue seasoning, and it becomes a snack that’s hard to put down and designed that way.

How Marketing, Portion Sizes, and Flavors Trick Us

Processed foods don’t just taste good; they’re marketed to make us think they’re good for us. Labels boast words like “organic,” “gluten-free,” or “made with real spinach,” giving these foods a misleading “health halo.” Combine that with emotional marketing: “you deserve this treat!” and it’s easy to justify eating them.

Big portions add another layer of temptation. A “jumbo size” bag of chips feels like a bargain, but you end up eating far more than you need. Add variety (like party mixes with multiple flavors) and the brain’s natural appetite regulation goes out the window.

Finally, processed foods stack flavors (like sugar, fat, and salt) into every bite. This combo is scientifically proven to override fullness cues, making it easy to keep eating long past satisfaction.

3 Strategies to Regain Control

If hyperpalatable foods are designed to overwhelm your willpower, what can you do? Here are three practical strategies to help you regain control.

1. Tune Into How Foods Affect You

Start by observing how different foods make you feel. Whole foods like fruits, veggies, or lean proteins require chewing and take longer to eat. They leave you feeling fuller and more satisfied. Processed foods, on the other hand, often lead to overeating because they’re quick to chew and calorie-dense.

Experiment: Count how many chews it takes to eat a whole food versus a processed snack. Notice how long it takes to feel full and whether you’re still craving more afterward. Use this insight to guide your food choices.

2. Audit Your Food Environment

Your pantry might hold clues to why you’re overeating. Processed foods marketed as “healthy” often aren’t much better than their less “virtuous” counterparts.

Experiment:

• Identify any “health halo” foods in your kitchen. Are they truly nutritious, or just cleverly marketed?
• Take stock of your treat foods. How many varieties of ice cream, chips, or cookies do you have? The more options you have, the harder it is to resist.

By reducing the variety of treat foods and focusing on stocking whole, nourishing options, you can take some pressure off your willpower.

3. Understand Your Triggers

Often, overeating isn’t about hunger - it’s about emotions, habits, or environment. Stress, boredom, or even specific times of day can trigger a desire to eat.

Experiment: Keep a journal to track when and why you reach for food. Identify patterns, like always wanting a snack after a stressful meeting or eating out of habit during your favorite TV show. Once you spot these triggers, you can replace eating with healthier habits - like a quick walk, deep breathing, or calling a friend.

Bonus Tip: Slow Down

If giving up treat foods feels overwhelming, try slowing down. Eat mindfully, savoring each bite. This simple practice helps you enjoy food more while eating less.

Take Back Control

You’re not broken, and you’re not weak. The foods we struggle to resist are designed that way. But by tuning into your habits, creating a supportive food environment, and practicing mindful eating, you can regain control and enjoy a healthier relationship with food.

Remember, this journey isn’t about perfection. It’s about progress and kindness to yourself. Take it one bite at a time.

With love,

Your Health Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might need a little inspiration on their weight loss journey! 💌

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