It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.
The stick: Macro shortfall
The human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study. As protein intake decreases, kilojoule intake increases, researchers reported.
The fix: Consume 15 to 20 per cent of daily kilojoules from high-quality, low-fat protein sources. Lean meats, legumes, fish, eggs and tofu all qualify.
The stick: Multitasking
Whether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why we eat more than what we need or when we’re not hungry at all .
The fix: Try to eat intuitively – only when you’re hungry. Focus on eating when you feel hungry and stopping when you feel full.
The stick: Overwhelm
Research suggests that when we can choose from a wide variety of foods, we generally eat more. Under the ‘smorgasbord effect’, new flavours are thought to stimulate appetite while bland or monotonous menus bore us into disinterest.
The fix: Limit yourself to a few choices.
NEXT: Kick start your clean eating journey with our 10 step guide to cleaner eating.