Outsmart your brain
Over eating is a habit ruled by your head. But did you know that you have the power to overcome it?
Why do we overeat? It’s a question you may ask yourself going for that extra slice of cake, even though you already feel full. We know it’s not good for our health and the aftermath isn’t particularly comfortable, so why do we do it? Thehungrybrain by Dr Stephan J Guyenet (£14.99, Penguin) explores the science behind overeating, why eating habits have changed over the years and how the brain plays a massive role in determining what and how we choose to eat.
Overeating: a look back
As habitual as overeating may seem today, human beings haven’t always naturally felt the need to eat more than they needed. We are very much products of our environment, and changes in our food environments have greatly affected the relationships that we have with food. In Thehungrybrain, Stephan describes a term called ‘evolutionary mismatch’. It’s used to describe traits that we have that were once useful, but have since become potentially harmful in a new context. During a period in which the difference between dying and surviving was eating excessive amounts of food, overeating would have been beneficial. However, although the survival circuits in your brain telling you to overeat have remained, the environments have changed drastically.
We’ve gone from having to hunt for our food to having world cuisines at our fingertips. Sandra Roycroft-davis, founder of thinkingslimmer.com, assesses the way in which our relationship with food has evolved over time. ‘In caveman days, when starvation was a real threat, our ancestors’ brains were hardwired to eat whenever they could,’ she says. ‘Modern brains don’t understand that supermarkets have put an end to famine in the first world.’ Although we may comprehend that we no longer have to struggle to attain food like our ancestors did, the brain’s survival instincts still subconsciously signal to us that we need to eat more than is necessary in order to survive. So, what is the connection between the brain and the body when it comes to hunger?
The body and the brain
The way we eat is governed by the signals the brain sends to the body. However, the brain isn’t always an entirely rational source of information. Stephan explains that the constant conflict between the conscious brain and the nonconscious brain illustrates why we overeat even when we don’t want to. The brain responds to particular foods in certain ways. ‘There is a reward system in our brain, which tells us when we eat, we are doing something right,’ says Kim Hoskins, Lighterlife counsellor and cognitive behavioural therapy specialist. ‘It releases feel-good chemicals such as dopamine, which are interpreted by the brain as pleasure. Brain scans have repeatedly demonstrated that when people eat food that is rich in carbohydrates, it lights up the same areas as alcohol and drugs do.’ If you were wondering why you always reach for that last slice of pizza even when you’re feeling stuffed, it probably now makes slightly more sense, right?
The majority of us who overeat do so because our nonconscious brain has been motivated in response to different cues. Your nonconscious brain is impulsive, responding intuitively to specific food properties such as sugar, salt and fat. There are also many emotional reasons why someone may be driven to overeat, some of which you may not yet be aware of.
The root of the problem
We now know that overeating is often caused by the brain’s survival instincts. However, stressful situations could also be to blame. ‘Overeating isn’t just down to hunger hormones; there is a huge emotional element too as we so often swallow emotions down with food,’ says Claudia le Feuvre (AKA The Shapeshifter), international nutritional therapist and eating psychology coach. ‘This may be completely unconscious, and that’s where mindless eating also plays a huge role.’ Stress can have a huge impact on your brain’s functionality, so it should come as no surprise that this can then have a domino effect on your eating patterns.
When we’re feeling particularly down, resorting to unhealthy food as a source of comfort is often an
Overeating isn’t just down to hunger hormones; there is a huge emotional element too as we so often swallow emotions down with food
automatic course of action. With so many different types of foods readily available whenever we want, a one off can very easily become a regular eating routine. ‘Takeaways and convenience food have become the norm for busy people and those who don’t want to cook from scratch,’ says Sandra. ‘Everyone is far more stressed than they used to be, and studies show people’s food choices change when they’re stressed.’ Breaking out of harmful habits can be tricky, but it is possible.
Make a change
Admitting that you’re overeating is the first step. Next, you have to actively make an effort to change your ways. It’s far easier said than done, but there are tiny tweaks that you can make that will gradually have long-lasting effects on your overall health and wellbeing. ‘Keeping notes of what you eat and drink each day in a food and mood diary can really help you focus on what’s working for you, and to identify any unhelpful habits and any potential areas for change,’ says Kim. ‘Identify the situations, thoughts and feelings linked for using food other than for physical hunger, which can
Brain scans have demonstrated that when people eat food that is rich in carbohydrates, it lights up the same areas as alcohol and drugs do
help you develop alternative ways for dealing with these situations.’ Many of us would rather stay in denial about the unwholesome nature of our eating habits – but the sooner you take action, the better your life will become.
It’s not just the foods you eat that you need to become aware of, but also the way you eat food. ‘There can be a disconnection with appetite and the key is to slow down and try to relax around food,’ says Claudia. ‘Slowing down and being present with food can help you become more aware of not just how much you’re eating, but also how your body is responding. Give yourself time for the satiety mechanisms to kick in so you can feel the fullness.’ Really tuning into your food at each meal and becoming aware of when your body is full can make all the difference to the way you eat and the way you live your life.