If you’ve watched my past videos, then you may know by now that dieting can cause overeating for all sorts of different reasons. In today’s video, I go over a study showing that breaking your diet can also cause you to overeat. And I talk about who is most susceptible to this reactive binging.
You guys really liked my last resistant starch video and I got lots of requests for another, so here is a long-awaited followup! In today’s video, I go over studies looking at how eating resistant starch affects your body composition: that is, what percent of your body is fat versus lean mass like muscle. I also go over how to get more resistant starch in your diet!
In today’s video, I go over a study on how to deal with problems foods while you’re trying to lose weight. You know–those foods you crave that you can’t resist eating when they’re around, and/or foods that you tend to overeat once you start eating them.
I also talk about what habits actually lead you to have MORE problem foods, and which strategies work best for losing weight despite them.
Today’s video answers another question I get a lot: does intermittent fasting really make you lose weight? Specifically I’m talking about intermittent fasting throughout the day (aka time-restricted feeding), where you eat for part of the day and fast for the rest of it.
In the video I go over 5 studies on intermittent fasting, with a variety of fasting windows: 8 hours (aka 16:8), 6 hours (18:6), and 4 hours (20:4) and including studies on both morning and nighttime eating windows.
Hey friends! Today I have advice & a study for you on how to stop overeating between (especially before) diets. Sometimes, the overeating gets so bad that it completely counteracts the diet–at least that used to be how it was for me!
Hey friends! Today I have advice & a super cool study for you on how to stop negative emotions from making you overeat or binge eat. This study also has useful advice for how to feel fewer negative emotions generally!
For the highlights, check out the video:
And now, the details & how to use the strategy into your own life:
Emotions are a MAJOR cause of overeating–in fact many scientists think it’s THE cause of binge eating disorder (BED).
So in this study, they tested whether a simple psychological trick could prevent people from overeating when feeling sad.
They had two groups: a group of 39 overweight women with BED, and a control group of 42 overweight women (weight-matched) without binge eating. Their average BMI in both groups was 34. The BED group was bingeing 4x a week on average, for at least the last 6 months.
They had the participants watch a really sad movie, had them use one of two emotional regulation strategies, then looked at how much they ate afterwards from bowls of biscuits and chocolate M&Ms.
They split the BED and control groups into two strategy groups: suppression and reappraisal. For the people in the suppression group, they told them to suppress their emotions:
Try to hide your feelings. Try to behave in a way that someone watching you would think that you don’t feel anything at all. Try to hold a neutral expression so no one can read your feelings from your face. You can feel whatever you feel, but try your best not to show it.
For the people in the reappraisal group, they told them to try to change how they felt about the movie by focusing on different aspects:
Try to distance yourself from the movie and see it objectively. Whenever you sense a change in your feelings while watching, try to internally step back. For example, think of how the photographer and actors succeeded in presenting the scene.”
(Instructions in studies tend to be REALLY repetitive to make sure participants get it, so I paraphrased 😉 )
Suppression means doing nothing to actually help you stop feeling the feelings, but just hiding or ignoring them. Reappraisal means trying to be less involved in the negative emotion–focusing on other aspects of the situation, distancing yourself from the situation, or looking at it as sort of a scientist. Reappraisal is actually a big reason why some people cope better with negative emotions than others: they naturally do more reappraising. (More specific advice on this below!)
So the participants watched a movie scene about the loss of a loved one, and other studies have shown that the movie scene makes people really sad. After the movie, both groups of participants rated themselves as feeling more sad than before the movie. But, the group that had done reappraisal during the movie felt less sad.
Then, they gave each participant a bowl of biscuits and a bowl of M&Ms, and told them they were doing a taste test to see how the movie affected their ratings of how good the food tasted. They had 15 minutes to eat & fill out questionnaires about how good the food tasted. They had all been told to eat a regular meal 2 hours earlier, so they weren’t coming in hungry.
Participants in the suppression group ate 40% morethan the reappraisal group. And this applied to both people who binge ate, and those who didn’t. Over 15 minutes this amounted to 30 extra calories, but imagine…
If you would usually have eaten 1100 calories in a binge, this strategy could make that an 800 calorie binge instead.
And, more importantly, learning reappraisal can help you deal with negative emotions better over time (tons of other research has shown this) and break the bingeing cycle completely.
Interestingly, the group with BED tended to use suppression in daily life much more than the control group, and used reappraisal a lot less. So that may explain how binge eating arises in the first place.
So, how can YOU start reappraising?
Reappraisal means changing the way you think about a situation. Most of the time, we only feel negative emotions because we decide that a situation is bad: for example, for one person starting a new job might be exciting; for another, it might be terrifying. Same situation, different perspectives.
So how do you reappraise a situation?
Let’s say your significant other breaks up with you. A natural reaction may be to feel worthless, self-loathing, etc. A reappraisal strategy here would be to focus on how maybe the situation isn’t the worst thing ever. Focus on the ways in which it might be a good thing: maybe he wasn’t a great match for you anyway, maybe he prevented you from seeing friends or pursuing your hobbies, and there’s definitely someone better out there for you.
Suppression, on the other hand, would be to “put on your brave face” and make it seem like the breakup didn’t affect you.
With reappraisal, challenges become opportunities for growth.
Try asking yourself questions like these:
What did you learn from the situation?
Can you find something positive that might come out of it?
Are you grateful for any part of it?
Are you better off in any way than when you started?
Could it have helped you grow or develop as a person?
So, next time you’re feeling overwhelmed with emotions, try reappraisal. It may help you feel better instead of leading to a binge.
Today I have a video for you where I go over a recent study on how eating processed versus unprocessed foods affects how much you eat, your weight gain vs loss, your hunger hormones, your satiety and satisfaction level, etc.
This study is a really nice one because they actually had people eat an unprocessed food diet for 2 weeks, then switch to a processed food diet for 2 weeks (or vice versa), so everyone tried both diets. The researchers measured exactly what they ate, and looked at how a bunch of macro and micronutrients, and other diet & eating measures, predicted differences in eating amounts & weight gain vs loss between the two diets.
The coolest part to me is that this is a particularly good example of how the typical “calories in versus calories out” view of weight loss and gain just does NOT apply a lot of the time. Specifically, the unprocessed diet led people to lose weight despite eating more calories than they burned, and there are differences between the processed and unprocessed diets’ weight loss vs gain that can’t be explained by the differences in calories.
See the video for the details and more fun & crazy findings!
Hey friends! Today I have a video (& post) for you with 10 tips on how to stop overeating or binge eating out of boredom! Boredom eating is an important habit to kick whether you’re looking to learn to eat intuitively, or looking to lose weight.
Today I’m wearing my psychologist hat: I do have my master’s degree in psychology (cognitive neuroscience emphasis) after all! Some of these tips will address the eating side of the issue, and others will focus more on solving the boredom side.
I go over all these points in detail and with concrete examples in the video, but here’s the list:
Figure out if you’re eating from actual boredom, or if it’s really hunger! (Try the broccoli test)
Exercise: the hormones suppress your appetite!
Meditation: turn boredom into something that’s good for you physically & mentally
Plan something exciting
Find something else that’s mostly mindless to occupy yourself, especially your hands
Find an activity that’s rewarding in a way that replaces the reward from food
Channel your food-related thoughts into cooking something healthy!
Find & solve the root cause of your boredom, like stress, depression, dissatisfaction with life circumstances, etc.