With more than two-thirds of U.S. adults overweight or obese, it’s clear that the binge–diet cycle isn’t working. Overeating is influenced by both appetite (the desire to eat) and hunger (the need to eat), regulated by hormones like ghrelin (hunger) and leptin (satiety). Unfortunately, today’s constant availability of sugar- and fat-rich foods can override these natural signals, making it difficult to stop eating even when we’re full.
Other factors also play a role—genetics, childhood food experiences, stress, sleep deprivation, and the unique way the body metabolizes fructose. Unlike glucose, fructose doesn’t suppress hunger hormones, making it more likely to drive overeating, insulin resistance, and even type 2 diabetes.
Strategies to curb overeating include:
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Identify if you’re eating from hunger or stress.
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Practice mindful eating: slow down, avoid distractions, and stop at 80% full.
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Surround yourself with mindful eaters.
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Maintain a regular sleep routine.
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Start the day with breakfast or a quality protein shake.
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Focus meals on vegetables, lean protein, and healthy fats.
Breaking the cycle isn’t easy, but mindful steps can help you regain control.