Hey guys you're probably here because you want to know all about overeating and how
you can stop overeating well i'm going to answer that question along with many other questions in
this week's responding to your comments where we look at fun questions we look at science-based
questions but most importantly we always look at the evidence k amani 55 my problem is overeating
and struggling to stop can you please do a video on this k amani thank you for your comment this
is from the how to lose weight video if any of you guys haven't seen it i will leave it up here and
of course i can do a video on this topic i'm going to give you as much information as i possibly can
and i'm also going to make you aware of when you should actually seek medical attention for this
i will also leave a timestamp in the description below i think this is quite helpful if you're
trying to find some sort of specific information because this is going to be quite a long video
so what we're waiting for let's dive in so let's begin with tip number one eat slowly
this is probably one of the most important things that you can do if you're an overeater look it
takes a bit of time for your brain to realize that it's starting to get full of food okay
you've got two kind of receptors that are going on we've got one which is a stretch receptor so
when the stomach starts to stretch sends a signal by the vagus nerve to the brain to tell it that
he's trying to get food in there and secondly you have your blood glucose levels which slowly start
to increase as well and it gets the brain wire signal again again which takes about 20 minutes
so if you're someone that's eating super duper fast and you're getting all that food in then
you're going to be overeating right if someone eats slowly enjoys their food and takes time
chewing their food properly you're not going to get as much food in there and by then your
brain is going to understand that you actually got food in there it's going to make you feel
full sort of sooner before you've had loads of food okay moving on nicely to tip number
two avoid distractions so that your brain can process signals from chemicals such as ghrelin
leptin and cck now i know you're thinking you're probably thinking abraham i don't know what these
things are but i'm going to tell you don't worry i'm going to give you a quick summary so ghrelin
is what makes us hungry and also it causes the food to be sort of stored for energy in fat cells
then we have as we get full basically we release leptin and also really cck from your intestines
these kind of tell the brain to stop look we're getting full you need to stop eating
okay so these kind of signals go to the brain but if you're having loads of distractions like your
phone or the tv or your laptop out and all this sort of stuff it's not going to let your brain
process all these signals fully so by really fully appreciating the scenario and situation
that you're in so smelling the food tasting the food all these things it's gonna suddenly cause
this process of signaling to the brain sooner so hopefully you will feel full sooner as well okay
i hope you're still with me i think we're making some good progress now let's move on to tip number
three it's all about planning your meals in advance look if you're someone who doesn't plan
your meals in advance and you have that grilling hunger strike that we've just spoke about you're
gonna do what everyone does you're gonna reach for the closest thing that's near to you and you're
gonna eat it okay and this is what's gonna cause the over eating as well so if you have a planned
meal in mind you're going to avoid that grilling hunger strike you've got planned meal you know
when your next meal is coming and you're not going to be eating everything that's around you during
that grilling hunger strike now this looks nicely to tip number four by having something to eat
you're going to remove the stress which is caused by not knowing what you're going to eat and what
happens when you're stressed when you're stressed you tend to overeat and when you eat you get
a dopamine kick when you get that dopamine kick it's going to make you feel good hence this cycle
this endless cycle of stress and overeating begins because your brain then knows when i'm stressed i
get this food and i get this dopamine kick and i feel great so this is something which tip number
three is gonna help with tip number four also with stress it's important to remember that we
also release cortisol now cortisol increases our appetite so we're gonna be more hungry we're gonna
want to eat more so please also remember you need to have some stress relaxation techniques
up your sleeve as well okay so you need to make sure you practice them and you're good at them
to help reduce your stress levels now if you don't have these relaxation techniques
okay i do have a few videos on these and i will leave a link to up here and in the description
below moving on to tip number five you need to portion your foods look remember how we said
right at the start how it takes about 20 minutes for that signal to be received with your brain
so then you feel full okay if you're someone who puts loads of food on their plate and you're going
to quickly eat all of that then you might not get to that 20 minute stage so a really good
technique to incorporate to reduce overeating is portion size for a normal portion size
which isn't too much on your plate and aim to finish that if you put loads on you're probably
more likely to eat everything on the plate which then tends to be overeating now this links nicely
on to tip number six which is all about fiber you should be incorporating fiber in your diet the
british heart foundation recommends that we have 30 grams of fiber a day that's 10 grams per meal
and fiber is a carbohydrate which takes a long time to digest so it stays in your gut for a while
and it gives you that sense of fullness for longer and it also has loads of health benefits now if
you're worried if you're wondering where the fiber comes from what sort of foods to eat for
fiber i will leave more information about it in the description below which links us on nicely to
tip number seven proteins proteins and fiber go really well together and proteins have actually
been shown to help reduce the hunger strike the most now certain foods have both protein
and fiber in them so for example beans and lentils you might have them as a snack you might have them
as a meal but they've got high fiber and protein in them but also remember it's important when you
have meals that are protein so for example fish or meat you always have a handful of vegetables
or salad or whatever on the side and that is your fiber element moving on to tip number eight but
what about fats we haven't discussed them well foods that are high in fats have been shown to
increase your appetite and make you want to eat more which is why it's super important that you
have foods that are low in fat or if you are going to have high fat foods only have a little
bit of them but just make sure you try and avoid them the most you can because they will increase
your appetite and link to overeating and this is also true for foods that are high in sugars look
when you have foods that are high in sugars for example sweets and biscuits and stuff like that
they've got loads of sugar but zero fiber so what happens your insulin spikes and then it drops and
then you feel unsatisfied you feel tired and you feel hungry again quicker unlike fiber and
proteins which last longer and make you feel full for longer and don't increase your appetite either
so high fat foods and high sugary foods you really need to avoid these tip number nine you need to
avoid snacking in between meals you can do your meal plan throughout the day however you like it
so either three large meals a day or five small meals a day okay but you need to avoid snacking
in between them if you're gonna be snacking you're just gonna be adding to those calories
and you're going to be adding to the fact that you're overeating moving on to tip number 10 have
regular meals if you're someone who doesn't have regular meals you're going to be more at risk of
having snacks and you're going to be more at risk of overeating so have regular meals avoid snacking
and have foods that high in fiber and proteins and just stick to the portion size that we spoke about
now if you are someone who's wanting to lose weight if you're interested in losing weight
i did make a few video on this not long ago all about study done in oxford it's all science based
if you haven't seen it i will leave a link to it up here and in the description below and i hope
you find it helpful the next thing i'd like to discuss is tip number 11 which is all to do with
sleep you need to make sure that you're getting a good quality amount of sleep so if you're an adult
you need to make sure that you're getting eight hours of good quality sleep per night
research has shown that if you're not sleeping enough you're at risk of becoming overweight
so you're at risk of putting on more weight and also if you're not getting enough sleep
you've got increased levels of cortisol remember cortisol we spoke about earlier cortisol is going
to increase your appetite you're going to want to eat more you're going to want to snack more
you're going to be overeating more so overall it's going to be putting on weight so you need to make
sure you get an adequate amount of sleep and now i'm going to link it to another video even though
that's not my intention of these videos but i do have a video on how to sleep how to get good
quality sleep if you haven't seen it i will leave a link to up here and in the description below
too moving on to tip number 12 drink water water has zero calories but the best thing about it is
remember tip number one when we're talking about stretching of the stomach and the vagus nerve or
water is going to do that for you for free with zero calories okay so by drinking water throughout
the day whenever you're feeling hungry whenever you usually have a snack you can't have a sip of
water or something like that and it's going to cause your stomach to to get larger to stretch
and that stretch is going to make you feel full without the calories without the overeating so
please do not underestimate the power of water now as i mentioned at the start of this video
there are certain scenarios that you need to be aware of for when to seek medical attention
about overeating so i think the best way to do this now is just to run through them but please
remember i will leave more information on each one of these points in the description below
as well too so if you want more information just give it a click and look in the description below
so number one if you ever get any pain in your tummy region after eating or before eating any
kind of heartburn indigestion symptoms you need to speak to a healthcare professional for more advice
secondly if you ever feel like you want to throw up after eating or you are throwing up
after eating this requires medical attention quite urgently because it puts you at risk of
not absorbing the food and the nutrients that are in there and also it can make you really weak and
cause growing problems and various different problems so this really needs addressing too
by speaking to your healthcare professional the third thing i want to mention
is when you're eating too much and you're feeling guilty about it as well now there may be reasons
as to why you're feeling that way as well but if you are feeling like that please do speak to your
healthcare professional about it they have your best interest in heart and it's something that
really does need looking into so definitely speak to a healthcare professional about this please
the fourth thing i want to discuss is weight loss look if you're losing weight and you're not
trying to lose weight you're not under any diet and you're having a healthy balanced diet but
you're still losing weight and you're feeling like your clothes are getting looser and looser on you
this needs looking at you need to speak to your healthcare professional about it
and another thing as well to mention is this is any difficulty swallowing if you're having any
difficulty swallowing at all this again needs speaking to your healthcare official about and
lastly weight gain if you're constantly putting on weight no matter what you're doing you're still
putting on weight and you're really struggling to lose it then definitely speak to a healthcare
professional about it for extra support there is also a bmi calculator which is really useful
to look at to see your what your weight status um i will leave a link to it in the description
below it's really easy to use you just put your weight and height and gender in it
and it calculates it and tells you sort of what weight category you're in and how healthy this is
so i definitely recommend you do check that out so it looks like we've run out of time again in this
week's responding to your comments if i didn't get back to your comment i'm really sorry we are
getting so many comments these days it's very easy to miss them so the best advice i can give you
is keep on leaving those comments leave a comment on this video on the next video i do
whichever video you find leave a comment and i promise you eventually i will get back to you
that's the end of this week's video always remember you're awesome and i will see you
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