How can you manage your appetite?
Our body has a universal self-regulation system that constantly sends us clear signals about its condition, needs, and potential imbalances. Together with naturopaths Maria Lozovskaya and Nikolai Mavrichev, we’ll explore how to learn to listen more closely to your body’s internal signals to prevent dietary slip-ups!
Article contents:
Causes of overeating
The problem of overeating is caused by two main factors—physiological and psychological. Let’s start by looking at the physiological causes.
Disrupted sleep patterns. It’s important to understand that all hormonal processes occur strictly according to our internal biological clock.
Circadian rhythms are daily cycles that regulate the phases of wakefulness and sleep. Two main hormones are responsible for these processes: melatonin, which regulates sleep, and cortisol, which is activated during stressful situations. Throughout the night, hormone levels fluctuate: during the first half of sleep—especially during deep sleep—the release of pituitary hormones that stimulate the adrenal glands decreases. As a result, cortisol levels drop, while melatonin production increases. Elevated cortisol promotes fat accumulation in the abdominal area and increases blood sugar levels, which is why recovery processes and weight loss are most effective during the first half of the night, in the deep sleep phases when cortisol levels are low.
If you go to bed on time, around 10:00 p.m., the active production of hormones that regulate appetite and satiety begins. When sleep is delayed until late at night, after midnight, internal hormonal cycles are disrupted. Specifically, ghrelin—the hormone that stimulates hunger—increases, while leptin—the hormone that promotes a feeling of fullness—decreases. This leads us to consume excessive amounts of food without feeling full.
- What should you do? Establish a regular sleep schedule, aiming to go to bed no later than 10:00–10:30 p.m.
Failure to stick to a regular eating schedule. Another example is the daily hustle and bustle and lack of time for a proper meal. If you’re constantly busy throughout the day, skip meals, or snack on the go, you’ll feel very hungry by evening, and your desire to eat more and have a wider variety of foods will increase.
This is because the digestive system’s activity peaks between 12:00 p.m. and 2:00 p.m., when the body is most ready to digest and absorb food. If no food is consumed during this period, the body will demand that the lost macronutrients and micronutrients be replenished in the evening. However, in the evening, the efficiency of the gastrointestinal tract drops to about 20%, so overeating before bed impairs digestion.
- What is recommended? Be sure to have a full lunch between 12:00 and 14:00 and stick to roughly fixed times for breakfast, lunch, and dinner.
The importance of a balanced diet and eating slowly. It is also worth paying attention to the quality and pace of eating. Eating quickly often leads to overeating, as the brain does not have time to receive the signal of satiety, which causes an additional feeling of hunger.
It is recommended to spend at least 20–30 minutes on each meal, chew your food thoroughly, and avoid distractions such as watching TV or working on a computer while eating. This helps establish the correct satiety signal and control the amount of food consumed.
The effect of hydration on appetite a lack of water in the body can be perceived as hunger, which also contributes to overeating.
It is recommended to drink enough water throughout the day—about 1.5–2 liters, depending on individual needs and activity level. Drinking water before meals helps curb your appetite and reduce the amount of food you eat.
What signals is our body sending us?
Sudden cravings for sweet, salty, fatty, or fried foods are clear signs of internal imbalances: a lack of certain micronutrients, a lack of energy, or a need for rest and recovery.
- Cravings for sweets indicate a lack of energy. The body is constantly sending a signal: “I need to recharge; I’m exhausted.”
What should you do? Restore your sleep and rest schedule, eliminate unhealthy foods from your diet, and don’t forget about physical exercise, breathing exercises, and contrast water treatments.
- A craving for salty foods signals a deficiency in minerals—potassium, sodium, magnesium, and iron. The need for these minerals increases during certain periods of life—during pregnancy, times of stress, after illness, and during periods of increased physical exertion.
Solution: Include green smoothies and juices rich in natural minerals in your diet. For example, celery and dill are rich in minerals and have a naturally salty taste.
- A strong craving for sour foods often occurs with colds, viral infections, and acute respiratory viral infections (ARVI). This is the body’s way of signaling a need for vitamin C.
What should you do? Include foods rich in ascorbic acid in your diet: citrus fruits, bell peppers, and rosehip tea.
- A craving for spicy foods may signal digestive issues, infections, chronic fatigue, or the body’s adaptation to heat (to activate thermoregulation).
Tip: Limit red meat and increase your intake of ginger, onions, garlic (preferably dried if you have gastritis), black pepper, and turmeric.
From a psychological perspective, cravings for certain flavors also reflect internal emotional states. A craving for sweets often indicates a lack of joy, warmth, and support. If you simultaneously crave salty, sour, and sweet foods, and then crave them again, it’s a sign that your life lacks vivid experiences and positive emotions. A craving for salty foods arises when we lose focus and self-confidence. Often, certain foods attract us because of pleasant memories of the past, childhood, and a sense of security.
The role of psychology in combating overeating
Practicing self-regulation techniques, such as deep breathing and meditation, reduces stress levels and decreases the number of emotional eating episodes caused by emotional distress.
Develop the ability to distinguish between physical hunger and emotional hunger. Physical hunger develops gradually and can be satisfied with small portions; emotional hunger is sudden and intense, often leading to the consumption of large amounts of food.
Establish meal rituals with fixed times and locations to create a sense of stability that helps control unproductive eating habits.
Use positive affirmations to strengthen self-control and self-confidence. Formulate statements that reflect respect for your body and attention to its needs.
