{"id":692,"date":"2025-11-19T20:13:12","date_gmt":"2025-11-19T19:13:12","guid":{"rendered":"http:\/\/localhost\/beastie\/zasto-se-ponekad-prejedamo-i-kako-to-konacno-zaustaviti\/"},"modified":"2026-05-24T19:54:51","modified_gmt":"2026-05-24T17:54:51","slug":"why-do-we-overeat-sometimes-and-how-can-we-finally-stop","status":"publish","type":"post","link":"https:\/\/marinabosnjakovic.com\/en\/why-do-we-overeat-sometimes-and-how-can-we-finally-stop\/","title":{"rendered":"Why Do We Overeat Sometimes and How Can We Finally Stop?"},"content":{"rendered":"

If there is one pattern that repeats itself in almost every woman after the age of 35, it is overeating\u2014most often in the evening.<\/strong><\/p>\n

During the day, everything seems fine. You\u2019re mindful of what you eat, although you may actually be eating too little…<\/strong><\/p>\n

And then, in the evening\u2014everything unravels.<\/strong><\/p>\n

Suddenly you\u2019re hungry, craving something sweet, maybe even a warm comfort meal, and in the end it all finishes with guilt.<\/strong>
\nThe next day you start again, but by evening it happens all over again\u2014a vicious cycle.<\/strong>
\nYou\u2019re aware of it and often think you\u2019re weak or lacking willpower.
\nBut very often, this has nothing to do with willpower.
\nIt has everything to do with metabolic processes, hormones, energy levels, and emotions.<\/strong><\/p>\n

1. THE PHYSIOLOGICAL REASON: Your Body Is Trying to Compensate<\/strong><\/h3>\n

Women over 35 most commonly:<\/p>\n

    \n
  • \n

    eat too little protein<\/strong><\/p>\n<\/li>\n

  • \n

    eat too few quality carbohydrates<\/strong> earlier in the day<\/p>\n<\/li>\n

  • \n

    consume too little fibre<\/strong><\/p>\n<\/li>\n

  • \n

    drink too little water<\/strong><\/p>\n<\/li>\n

  • \n

    have long gaps<\/strong> between meals<\/p>\n<\/li>\n<\/ul>\n

    The result?<\/strong>
    \nIn the evening, energy levels drop<\/strong>\u2014the brain looks for a quick source of fuel\u2014and strong food cravings appear.<\/strong>
    \nThat is not a lack of willpower.<\/strong>
    \nIt is a biological alarm.<\/strong><\/p>\n

    What can reduce evening overeating?<\/strong><\/p>\n

      \n
    • \n

      Including enough protein throughout the day<\/strong>\u2014in every meal<\/p>\n<\/li>\n

    • \n

      Eating quality carbohydrate sources at the right times<\/strong><\/p>\n<\/li>\n

    • \n

      Adding fibre<\/strong> to meals for volume and satiety<\/p>\n<\/li>\n

    • \n

      Drinking enough water<\/strong>, since dehydration can increase hunger and cravings<\/p>\n<\/li>\n<\/ul>\n

      2. THE PSYCHOLOGICAL REASON: Food Is a Message, Not the Problem<\/strong><\/h3>\n

      When you reach for food in the evening, the question is not:
      \n\u201cWhy do I want to eat?\u201d
      \nbut rather:
      \n\u201cWhat is this signal trying to tell me, and what do I need to hear?\u201d<\/strong><\/p>\n

      Very often, the type and amount of food you crave is a signal that:<\/p>\n

        \n
      • \n

        you are exhausted<\/strong><\/p>\n<\/li>\n

      • \n

        you are frustrated<\/strong><\/p>\n<\/li>\n

      • \n

        you\u2019ve been running on autopilot all day<\/p>\n<\/li>\n

      • \n

        you haven\u2019t received the support<\/strong> you need<\/p>\n<\/li>\n

      • \n

        you\u2019re carrying too much responsibility<\/strong><\/p>\n<\/li>\n

      • \n

        you only feel the emotional burden once the day slows down<\/p>\n<\/li>\n<\/ul>\n

        Evening overeating is most often:<\/p>\n

          \n
        • \n

          the accumulation of the day<\/strong><\/p>\n<\/li>\n

        • \n

          built-up stress<\/strong><\/p>\n<\/li>\n

        • \n

          suppressed emotions<\/strong><\/p>\n<\/li>\n

        • \n

          a lack of rest and recovery<\/strong><\/p>\n<\/li>\n

        • \n

          your body\u2019s attempt to self-soothe.<\/strong><\/p>\n<\/li>\n<\/ul>\n

          What Can Help?<\/strong><\/h3>\n

          An emotion journal.<\/strong><\/p>\n

          Keep a simple journal for 7 days.
          \nWhenever you feel the urge to eat (and you know it\u2019s not physical hunger), write down the following:<\/p>\n

            \n
          1. \n

            What happened during the last 30\u201360 minutes\u2014or even earlier in the day?<\/strong>
            \n(Work demands, conflict with your partner or children, expectations from friends, doing something you didn\u2019t really want to do.)<\/p>\n<\/li>\n

          2. \n

            What emotion came up?<\/strong>
            \n(Fatigue, frustration, sadness, loneliness, tension, feeling misunderstood, guilt.)<\/p>\n<\/li>\n

          3. \n

            What do I actually need?<\/strong>
            \n(Rest, conversation, support, a break, silence, 30 minutes just for myself.)<\/p>\n<\/li>\n<\/ol>\n

            After 5\u20137 days, you\u2019ll begin to see a pattern.
            \nAnd once you understand what is driving your eating behaviour, you can start changing it.<\/p>\n

            PRACTICAL STEPS\u2014No Dieting, No Guilt<\/strong><\/h3>\n

            1. Add protein to every meal<\/strong><\/p>\n

            Protein helps keep you full, supports hormonal balance<\/strong>, and when your body gets what it genuinely needs, it becomes less likely to crave sweets and quick fixes.<\/p>\n

            2. Don\u2019t skip meals<\/strong><\/p>\n

            When there are long gaps<\/strong> between meals\u2014or when you only eat once or twice a day\u2014your body struggles to get the nutrients it needs. Eventually, it hits the \u201cpanic button\u201d<\/strong>, which often shows up as intense evening hunger.<\/p>\n

            3. Include small daily recovery rituals<\/strong><\/p>\n

            When you feel the urge to eat something you know is unnecessary, try doing something that creates a sense of calm and recovery:<\/strong><\/p>\n

              \n
            • \n

              go for a short walk<\/strong><\/p>\n<\/li>\n

            • \n

              take a warm bath<\/strong> or a hot shower<\/p>\n<\/li>\n

            • \n

              practice 5 minutes of mindful breathing<\/strong><\/p>\n<\/li>\n

            • \n

              meditate<\/strong><\/p>\n<\/li>\n

            • \n

              drink a warm herbal tea<\/strong><\/p>\n<\/li>\n

            • \n

              read a few pages of a book<\/strong><\/p>\n<\/li>\n

            • \n

              dim the lights and prepare your body for sleep<\/strong><\/p>\n<\/li>\n

            • \n

              have a protein-rich snack<\/strong> (skyr, chocolate protein pudding, or a spoonful of peanut butter)<\/p>\n<\/li>\n<\/ul>\n

              4. Eat without distractions:<\/strong><\/p>\n

                \n
              • \n

                without your phone<\/p>\n<\/li>\n

              • \n

                without your laptop<\/p>\n<\/li>\n

              • \n

                without multitasking<\/p>\n<\/li>\n

              • \n

                without the TV on<\/p>\n<\/li>\n<\/ul>\n

                When you eat while distracted, your brain doesn\u2019t properly register the meal<\/strong>, making you feel hungry even when you aren\u2019t.
                \nWhen you eat mindfully<\/strong> and enjoy each bite, your brain finally receives the satiety signal<\/strong>, and those hunger attacks begin to fade.<\/p>\n

                5. Prepare your portion in advance\u2014and eat only that<\/strong><\/p>\n

                It can take 20\u201330 minutes<\/strong> for your body to send your brain the message that you\u2019re full. If you don\u2019t decide in advance how much you\u2019re going to eat, you\u2019ll almost certainly consume more than you need because the satiety signal arrives too late.<\/strong>
                \nThat false feeling of hunger will pass\u2014you just need to give it time.
                \nSo:<\/p>\n

                  \n
                • \n

                  put your portion on a plate before you start eating<\/strong><\/p>\n<\/li>\n

                • \n

                  eat only that portion<\/p>\n<\/li>\n

                • \n

                  after finishing, wait 10 minutes<\/strong> before reaching for more food, bread, or dessert<\/p>\n<\/li>\n

                • \n

                  allow your brain enough time to recognise fullness<\/p>\n<\/li>\n<\/ul>\n

                  Evening overeating is not a character flaw.<\/strong>
                  \nIt is a response from your body and emotions<\/strong> to a life that is too fast, too demanding, and lacking enough pauses.<\/p>\n

                  When you add:<\/p>\n

                    \n
                  • \n

                    a balanced meal structure<\/strong><\/p>\n<\/li>\n

                  • \n

                    enough water<\/strong><\/p>\n<\/li>\n

                  • \n

                    emotional awareness<\/strong><\/p>\n<\/li>\n

                  • \n

                    mindful eating<\/strong><\/p>\n<\/li>\n

                  • \n

                    meal planning<\/strong><\/p>\n<\/li>\n<\/ul>\n

                    you\u2019ll have more energy<\/strong> throughout the day, cravings will decrease, your body will feel more stable, and you\u2019ll finally regain control.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

                    If there is one pattern that repeats itself in almost every woman after the age of 35, it is overeating\u2014most often in the evening. During the day, everything seems fine. You\u2019re mindful of what you eat, although you may actually be eating too little… And then, in the evening\u2014everything unravels. Suddenly you\u2019re hungry, craving something […]<\/p>\n","protected":false},"author":2,"featured_media":690,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-692","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-nutrition-daily-routines"],"acf":[],"yoast_head":"\nHow to Stop Overeating | Marina Bo\u0161njakovi\u0107<\/title>\n<meta name=\"description\" content=\"Discover the most common reasons behind overeating and learn practical strategies to build healthier eating habits without guilt or restriction.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/marinabosnjakovic.com\/en\/why-do-we-overeat-sometimes-and-how-can-we-finally-stop\/\" \/>\n<meta property=\"og:locale\" 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