Do you struggle with overeating?
One of the most important but not often discussed factors affecting eating behaviour are sociocultural factors
Growing up Italian 🇮🇹 it is super easy for me to down a number of calories in one sitting. Much more, on average, than my Caucasian/Anglo-Saxon brethren. Clients with the same or similar backgrounds to myself or share the same issues and even tell me some of the same stories and scenarios. Beat for beat, like my own experiences.
Italian food, traditionally, isn’t even that calorie dense. We’re talking grilled meats (there’s a number of chicken, veal and fish dishes), vegetables prepared in an oven with certain sauces and oils (“healthy” fats).
You’ve obviously got your pizza and pasta dishes too but these foods are consumed sparingly and in combination with the other foods I mentioned. I can just eat… a lot.
Though, even when discussing this major factor that potentially contributes to over-consumption of calories with various health and fitness professionals, the answer I’m met with is, “it’s just a behaviour change you need to get out of.”
Habits are hard to change
I think it’s a little more complex than that. I don’t think I’ll ever be able to intuitively eat (eat without tracking food and use cues like fullness to stop me from eating) because of all the positive reinforcement I got eating when I was younger.
I have to eat ALL the food off my plate. All of it. My missus has leftovers? Not anymore. She’ll legit tell me, “this is for lunch tomorrow” but if it’s in front of me, it’s for right now.
If you’re in the same boat, tracking calories places rules on the amount of food you can eat. Otherwise, 4000 kcal’s a day would be a cakewalk for me. That would be me “intuitively eating.”
Some health and nutrition professionals suggest that the ultimate goal for everyone should be to eventually reach a point at which they can eat until they’re full and stop. I don’t think this is the case for everyone.
Some people’s perception of fullness can be so distorted by sociocultural norms and positively reinforced over-eating. Then, they’re bottomless pits and never feel full or even that satisfied.
As mentioned, there are a number of rules you can implement into your fat loss diets to promote the changes you’re after. If you’re someone who struggles to control your eating behaviour or wants to accelerate fat loss by burning more calories, DM the page or email firstname.lastname@example.org