CHAPTER 5

Why Do We Overeat?

We get strong cues from the environment and our own bodies to eat while we can.

PART 1 It Feels Good, So We Do It

Our brains reward us with chemically-induced good feelings when we do something that keeps the human species surviving and growing. Eating and having sex both trigger the release of a brain chemical called dopamine, which makes us feel good. We are also equipped with internal cues, including appetite-specific hormones, that tell us when we have had enough food. When we miss or ignore those cues, we overeat. READ MORE

In the 1990s the discovery of the appetite-control hormone leptin had obesity researchers very excited. Leptin was noted to signal to the brain the amount of fat mass available to the body for energy. When leptin levels indicated there was adequate energy, the brain would get the signal to stop taking in food. “We thought, at first, we could cure obesity by giving people more leptin,” says Philipp Scherer, Ph.D., director of the Touchstone Diabetes Center at the University of Texas Southwestern Medical Center. “Just inject it into people! Of course, that wasn't the case. When we become obese we also become leptin resistant. Our brain no longer listens!” The interruption of this signaling system means that obese people tend to have higher blood levels of leptin, but it does not have the effect of “turning off” their intake of more food. LESS

PART 2 A World of Plenty

It Adds Up

Fast-food portions...

In the developed world, where food is abundant, it stands to reason that there are more people who can overeat. Not every overeater becomes obese, of course. There are many factors contributing to the obesity epidemic in the west. However, in places with chronic food shortages, where people rarely have a chance to overeat, obesity is not as common. In developing nations where the western diet has been introduced, western health complications have soon followed. READ MORE

Top 10 Heaviest Nations

Where in the world are people the heaviest? The nations with the most overweight and obese people tend to share some characteristics with number one, the United States: Adequate food resources, a modern sedentary lifestyle, and access to fast foods and convenience foods. Globally, more people who live in cities tend to be overweight or obese. They are more likely to have food close at hand and less likely to engage in physical labor.

United States	30.6% of adults are obese
Mexico	24.2%
United Kingdom	23%
Slovakia	22.4%
Greece	21.9%
Australia	21.7%
New Zealand	20.9%
Hungary	18.8%
Luxembourg	18.4%
Czech Republic	14.8%

LESS

PART 3 How to Break the Cycle

It Adds Up

percentage of...

There is a new plan, tool or miracle juice every few weeks, it seems, being sold by someone who swears to have the secret to breaking the overeating cycle. And yet, 63.1% of American adults is overweight or obese, so the perfect solution has not reached us yet. Don't despair. There are a few small changes, recommended by dietitians, that have helped some people begin to improve their habits. READ MORE

More Steps to Break the Cycle

Drink more water Staying hydrated helps your metabolism and digestion, and also makes you feel full.

Eat more dark, leafy greens Spinach, kale and bok choy are high in dietary fiber, which fills you up. They are also rich in vitamins and minerals.

Slow down Your appetite-control hormones need time to work. During meals, eat half a serving then take a break and chat. You may find that you're full long before your plate is empty.

Don't drink your fruits and vegetables Fruit and vegetable juices have many desirable nutrients, but none of the filling fiber that promotes digestion and a feeling of fullness. Another issue: Many fruit juices are high in natural sugars, causing your blood sugar levels to spike and fall precipitously. Replace your apple juice with a whole apple and a glass of water.

Mind your cues Think about which situations prompt your overeating, and plan ahead. If you always overeat when you have dinner at a friend's house, have a little snack before you leave to stave off hunger.

Talk to an expert The above tips won't hurt anyone, and may help you manage overeating. But your specific health history and habits may indicate that other steps would help you stop overeating. Talk to the health expert who knows you best, your personal physician, if you hope to change your eating habits.