Ready to end nighttime binge eating for good?!?! ( SERIOUSLY)! Does this sound familiar?? It is 8pm, you have already had dinner, yet everything in the pantry and or refrigerator is screaming your name?? I know, I have totally been there! In fact this used to be a daily occurrence for me, can you relate?? This way of eating can lead to depression, obesity and diabetes, which is why it is sooo important to gain control around nighttime binge eating once and for all my friends!!! Most people think it is all emotional, emotions can definitely play a role in what we eat, but it is not the be all end all of why we binge… One word - HORMONES. There are top hormones that control our hunger levels throughout the day and can either leave us feeling satisfied or ready to binge on everything in the fridge. Understanding these hormones will save you from that morning “why did I eat that” feeling ( you know what I mean). Insulin- Insulin is produced in order to process glucose (sugar) in the body. When consuming simple carbohydrates such as white pasta, cookies and or cakes, insulin can surge and come crashing with a bang. It makes you want to eat, even after you have had a meal! Ghrelin- We love this hormone, this is the hormone that says “ HEY YOU, FEED ME!!!”. It is known as our hunger hormone and helps in the regulation of our appetite. Leptin -This is the hormone that tells us, “STOP EATING, YOU ARE NOW FULL”. If you consume too much fast food, white flour, sugar, processed foods and or convenient foods, you can become leptin resistant. This is the feeling we have all experienced when you are stating”Why am I am always hungry!?”. Cortisol: Is known as the stress hormone, when cortisol elevates, we can feel hungry (even when we are not), it can also take our blood sugar on a rollercoaster ride, and increase the hormone insulin, which then can become a downward spiral. Peptide YY- This hormone tells us “ I am full, please stop feeding me!”. It is created in your intestines. Goodbye binge eating!! (SERIOUSLY) EMBODY THE #NOURISHING3- This is a term I coined after working with clients. The nourishing3 consists of Protein, Healthy-fats & complex carbohydrates. When you eat 3 meals a day and a snack with this macronutrient combination, you turn off hunger hormones, balance blood sugar and feel satiated after eating! :) SLEEP- When we do not sleep our cravings take over! Being sleep deprived can cause us to crave cakes, cookies, simple carbs and sugar like nothing else! When we do not sleep ghrelin (the hunger hormone) becomes loud and proud and Peptide YY the hormone that signals to your brain, “ I AM DONE, STOP FEEDING ME!” takes a back seat. Make sure you sleep if you want to balance your hormones and accomplish your health & wellness goals- make it a non-negotiable. Find time to CHILL DAILY- We know that stress can raise cortisol as well as make us overeat, which then can create an expanding waist line ( NO THANKS!). Find ways to CHILL that are in alignment with YOU. Think yoga, 10-15 mins of mediations, deep belly breathing or going for a nature walk (my FAVE).
