A 2022 research study found that there are three main triggers for cravings and overeating.

Studies like these are really helpful, because when you understand what drives these behaviours, it makes it much easier to develop effective strategies to manage them. So let's take a look...

Research Background:

Researchers wanted to explore the connection between food cravings, dieting, hunger and emotions. They studied 123 participants (86% women, with an average age of 41) who filled out three daily questionnaires over 10 days about their eating habits, feelings and cravings.

Research Results:

1. Hunger can trigger cravings and overeating. This makes sense—when we’re over-hungry, we tend to crave quick, carb-heavy foods and eat too fast. And when you eat quickly, it's easy to overeat.

2. Of the nine emotions measured (guilt, sadness, fear, stress, loneliness, boredom, anger, nervousness, anxiety), stress and boredom were the most linked to cravings and overeating.

3. Having a "diet mentality,” like restricting favourite foods also triggered more cravings and overeating.

Why does this matter?

Knowing these triggers—hunger, stress, boredom and a restrictive, diet mindset—can help you better understand why you might overeat or have intense cravings. Once you're aware of these, you can start developing strategies to either change how you respond to them or prevent them from happening.

The bottom line:
If you are struggling with cravings and overeating, the three main areas to focus on are…
1. Hunger                 
2. Feelings             
3. Diet Mindset

1. Feed your hunger

Skipping meals or not eating enough to satisfy you increases cravings. So pay attention to and feed your hunger. This can help regulate your appetite, reduce cravings and overeating.
If you need help with planning and eating more delicious and satisfying meals, check out my meal planning course.

2. Become aware of how you feel

So many of us aren't in touch with our emotions. Often this is because nobody taught us anything about them. Or what they taught us was to push them down and not acknowledge them. (No judgement, parents are doing the best they can with the knowledge they have!)
An emotion is simply a chemical reaction in your body. They pass within 90 seconds.
Emotions are inevitable, so start to pay attention to and notice how you feel. Identify if it's stress or boredom or another emotion. Can you allow yourself to simply feel the emotion until it passes rather than pushing it down with food?
If you need help to do this, try my urge surfing app. That's exactly what it's designed to help you with!

3. Adopt a healthier approach to how you THINK about food

​A diet mindset and rules will always create a strained relationship with food and eating. Drop the rules. Drop the diet mentality. Allow all food back on the menu from which you choose. Then learn how to use your Perfect Gauge to guide those choices.
Having choice is powerful.
And if you need help with this, get in touch.
​
​So I hope you found that helpful. Most of all, try the strategies I've suggested and see what happens. See which ones are helpful and work. And if you'd like to share your experience with me, I'd love to know.