Why Do We Overeat?
Overeating is eating past the point of fullness. When we overeat, we eat when we are not actually hungry. Overeating can result in eating disorders and weight gain if it becomes a habit. Overeating is not a binge eating disorder, though.
Overeating is very common, and it’s biological. Your body produces more cortisol when you’re under stress. Increased cortisol means a fight-or-flight response. Among other things, cortisol tells you it’s time to find food. You can start to want foods heavy in salt, sugar, or fat.
Other factors are also at work in this situation. Overeating can be influenced by factors:
1. How quickly do you eat?
2. What you eat?
3. When you eat?
4. What do you do while you eat?
Indigestion and stomach aches can result from occasional overeating. It affects how your body controls hunger and results in weight gain.
However, it might be challenging to know when to stop eating. Especially if you eat quickly or are focused on something else.
Typically, your body regulates hunger with hormonal signals. Your ghrelin hormone levels rise after a long period of fasting, making you feel hungry. After eating, the leptin hormone makes you aware of your fullness.
These signals are suppressed by overeating. This throws off the hormones that control our hunger, increasing the likelihood that we may eat for pleasure rather than fuel.
For up to 20 minutes after your meal, you might not even be aware that you overate. After that, you can feel tired or sick to your stomach.
Symptoms and Causes
What are the Symptoms of Overeating?
When you overeat, you may feel:
The discomfort from the overeating should start to go away a few hours later. Exercise and drinking plenty of water could hasten your recovery. You should contact a doctor if the symptoms worsen or persist for a week.
What causes overeating?
Overeating can have a variety of causes, some of which are connected to the meals. Other causes are related to why or when we’re eating. Causes of overeating include:
- Emotional eating
When you’re under stress, you’re more prone to eat. The other causes include being unhappy, exhausted, bored, or depressed. Endorphins are feel-good hormones that are released by eating. We do it when we’re feeling stressed out or exhausted. We are more inclined to overeat when it makes us feel good rather than we are hungry.
- Preferred Foods
It can be challenging to give up your favourite foods. Overeating is prevalent with foods like French fries, pizza, chocolate, and ice cream.
- Highly Processed Foods
Processing and flavourings contribute to the allure of eating. Even when we’re not hungry, these foods cause us to keep eating.
- Time of Day
Overeating is common in the evenings. We’re more likely to eat because it feels good and not just because our body needs the energy.
- Social Situations
We often congregate around food for athletic events and holidays, and to interact with loved ones. Some people get more disoriented in social settings. Even when they are no longer hungry, some people feel anxious or compelled to eat while everyone else is eating.
- Large Portions
You see a lot of food whether you’re at a buffet or a restaurant. As a result, you eat more. Additionally, you’re more prone to consume larger servings when dining with family.
- Certain Medications
Some medications may reduce your ability to recognise fullness. If you see overeating following a drug change, consult your doctor.
- Medical Conditions
Overeating can be influenced by certain medical disorders. Premenstrual syndrome, atypical depression, and anxiety are a few of them. Kleine-Levin syndrome and Prader-Willi syndrome (PWS) are further medical diseases to blame.
Management and Prevention
What should I do after overeating?
If you overeat, feeling guilty or blaming yourself won’t help you feel better. Keep in mind that overeating is typical. For a few hours, you might feel awful. However, it’s crucial to treat yourself well as your digestive system functions. You can take certain actions to aid your body in digesting your meal and assist you in getting back on track. For instance:
- Go on a walk. Moderate exercise has the added advantages of regulating blood sugar and lowering gas.
- Remain hydrated. More water will be required by your digestive system to process the additional food.
- Herbal teas with flavours like peppermint, chamomile, and ginger may help with digestion. They can also help lessen flatulence.
- Taking an over-the-counter antacid can help with heartburn or indigestion.
Complications/side effects of Antacids
Antacid side effects could include:
- Constipation
- Diarrhoea
- Changes in the colour of your poop
- Stomach cramps
How can I avoid overeating?
Even though it happens occasionally, overeating might alter the way your body manages hunger. Unwanted weight gain may result. We often eat too much because it makes us feel great. Doing extra activities that make you feel good other than eating may therefore be helpful. Exercise, get enough (but not too much) sleep, restrict your use of social media, and practise basic self-care.
Other strategies to avoid overeating include:
- Limit alcohol consumption
We eat more when we’re drinking. Cutting back may help.
- Avoid salty foods
Salty foods can increase your desire for sweets.
- Fill your plate with vegetables
Veggies contain more fibre and will slow down your eating.
- Manage your stress levels
Hunger and fullness hormones can be suppressed by stress hormones.
- Eat slowly
If you take your time, you may notice you’re full before you finish your plate.
- Eat mindfully
Know your triggers and motives for eating.
- Get regular exercise
Exercise is an alternative source of endorphins.
- Plan to celebrate the holidays earlier in the day
It is the time when you’re less likely to overeat.
Your Takeaways
Although there are many solutions discussed throughout this blog for overeating, you may require a doctor’s council. Consult doctors online at Healthmug, they offer free consultancy on their platform.
