This article is a translation of the following Japanese article:
Original: 間食がやめられないのは意志の問題じゃない？体から考える本当の原因
“I can’t help but reach for sweets”
“I want to stop snacking, but I can’t resist”
“Maybe I just have a weak will…”
There are many people who blame themselves like that.
However, it is widely known in the fields of nutrition and physiology that a lack of willpower is not the only reason why people are unable to stop snacking.
Actually, there are
✔ Blood sugar level
✔ Hormones
✔ Nutritional status
✔ Life rhythm
It is deeply related to body mechanisms.
Author: “Snacks are more often a sign from your body than a bad habit.”
Snacks = not a bad thing
First of all, Snacks themselves are not bad.
If the content and amount are appropriate, then
- Energy supply
- Recovery of concentration
- Preventing overeating
.
The most likely problems are
- Continues to eat unconsciously
- Can’t stop eating sweets and fatty foods
- Feeling of regret or guilt after eating
If these conditions continue frequently.
Why can’t I stop snacking? Main causes of thinking from the body
① Disturbance of blood sugar level
When the blood sugar level suddenly drops, the human body sends out a strong signal to “quickly replenish your energy!”.
In particular,
- Skip breakfast
- Too long between meals
- Meals centered on white rice, bread, and sweets
If you continue to live like this, your blood sugar level will easily go up and down.
As a result,
- I have a strong desire for sweets
- Suddenly feeling very hungry
- My patience is running out
are more likely to occur.
Author: “This is not a matter of willpower, but a “normal reaction” in which the body tries to prevent a lack of energy.”
② Protein/nutrient deficiency
Even if you have enough food,
- Protein
- Food Dimensions
- Minerals
, the body finds it difficult to feel satisfied.
Especially proteins
- Stability of blood sugar levels
- Sustaining feeling of fullness
- Regulation of appetite-related hormones
.
When you don’t have enough, you tend to feel like
“I want to eat something”
“I feel like I don’t have enough”
.
③ Lack of sleep/disturbance of life rhythm
If sleep deprivation continues,
- Increase in hormones that increase appetite (ghrelin)
- Decrease in appetite suppressing hormone (leptin)
This has been reported in many studies.
As a result,
- Sweet things
- Fatty foods
- High calorie foods
.
Author: “Many people have probably experienced the fact that they snack more on days when they don’t get enough sleep.”
④ Stress/fatigue
When you feel highly stressed or fatigued, your body seeks to quickly find energy and relief.
When you eat sweets,
- Pleasure chemicals are secreted in the brain
- Temporarily calms down
This makes it easier to reach out naturally.
This is not due to
a lack of self-control, but
it can also be thought of as a state in which the body and mind are seeking recovery.
The more you punish yourself for snacking, the harder it will be to quit
After snacking
- “I did it again”
- “I’m no good”
If you blame yourself, your stress will increase.
Then,
Stress → Snack → Feeling of guilt → More stress
It’s easy to get into a vicious cycle.
Author: “If you want to reduce snacking, it is very important to not blame yourself.”
Thoughts on how to deal well with snacking
① “Adjust” rather than “stop”
Rather than banning snacks
- Meal contents
- Meal timing
- Sleep and rest
, desires often calm down naturally.
② Be conscious of “fulfilling” with food
- Standard food (rice/bread)
- Protein (eggs, meat, fish, legumes)
- Dietary fiber (vegetables/seaweed)
, the urge to snack will be less likely to occur.
③ When snacking, change the way you choose
When you really feel like snacking,
- Nuts
- Yogurt
- exbout
- High cocoa chocolate
.
Author: “Many people actually feel calmer by thinking that snacking is OK.”
Be careful in these cases
- I can’t stop snacking, which interferes with my daily life
- Continuing to have severe anxiety or depression
- Eating behavior itself causes great stress
In such cases, do not push yourself too hard and consider consulting a medical institution or specialist.
Summary | Snacking is a sign from your body
The reason you can’t stop snacking is because you have a weak will.
✔ It’s a problem with your personality.
Not.
In many cases,
- Blood sugar level
- Nutritional status
- Sleep
- Stress
.
The important thing is
Don’t aim for perfection
Be aware of your body’s voice
Adjust it little by little
Author: “Snacking is not an enemy, but a hint that your body gives you.
By adjusting it, the way you interact with it will naturally change.”
