Six Strategies to Overcome Overeating

Book Review on The Hungry Brain:  Outsmarting the Instincts That Make Us Overeat

By Stephan J. Guyunet, Ph.D.

I randomly plucked this book off my to-read nonfiction shelf to review; I wish I could remember if it was recommended by a colleague or patient—maybe next time I should choose one on brain health and memory LOL...

Dr. Guyunet thoroughly and concisely reviews all the factors that contribute to overeating in this 237-page book written in 2017 which was interesting, but I am a bottom-line, big picture person so his solutions to prevent overeating were my biggest take homes which I will summarize now.

1.      Fix Your Food Environment

Get rid of all tempting, calorie-dense foods (examples include chips, cookies, ice cream salted nuts) that are easy to grab at home and work; by reducing availability, your cravings will subside.  Limit the amount of visible food on counters/tables/desks, especially snack foods that are too easy to grab and eat quickly.  Minimize your exposure to food advertising.  Create effort barriers to eating by only having things like oranges that need to be peeled, unsalted nuts in the shell, and food that needs to either be cooked or reheated.

2.      Manage Your Appetite

Choose foods that send strong satiety signals to the brain but contain moderate calories; these foods have lower calorie density, and higher protein and/or fiber content, and a moderate level of palatability (examples include fresh fruit, vegetables, potatoes, fresh meat, seafood, eggs, yogurt, whole grains, beans, lentils).  Bread and crackers are calorie dense, instead get your starch from sweet potatoes, potatoes, beans, and oatmeal.

3.      Beware of Food Reward

Calorie-dense combinations of fat, sugar, starch, protein, and salt (examples include ice cream, brownies, French fries, chips, chocolate, bacon) can trigger cravings, overeating, and unhealthy eating habits and lead to eating past the point of satiety.  Instead eat simple foods that are less calorie dense.  Not everyone finds the same food highly rewarding; identify your problem foods and keep them out of your home/work environment.  If you desire dessert, eat fruit.  Avoid alcohol, caffeine, and chocolate which can prompt overeating; if you choose caffeine, drink unsweetened tea or coffee.

4.      Make Your Sleep a Priority

Restorative sleep has a major impact on eating behavior.  Spend enough time in bed.  Ensure your room is completely dark.  Keep your bedroom cool.  Only use your bed for sleep and sex.  Circadian rhythm affects sleep quality and is regulated by going to bed and getting up at the same time every day.  Get bright, blue-spectrum light in the morning or at midday by spending time outside.  In the evening use warm white bulbs, dimming lights, adjust screen brightness to cut down blue light on your electronic devices, and/or wear blue-blocking glasses. 

5.      Move Your Body

Exercise increases the number of calories you use, making it less likely you will overeat.  Physical activity helps maintain the lipostat (fat thermometer) in the brain which encourages a naturally improved level of leanness.

6.      Manage Stress:

Give your threat response system the right cues to prevent emotional eating.  First identify if you are a stress eater, then identify the stressor(s) (examples include work, money, health, caregiving, relationship conflict, lack of social support).  Try to mitigate the stressor by making a plan or embracing mindfulness.  Replace stress eating with another activity (talk to a friend, read, exercise, take a bath, garden, have sex).  Remove comfort food from your environment.

In closing, this book is for you if you want a thorough scientific explanation of why the author recommends the above strategies to outsmart overeating.

Rachel Oppitz, ND