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Overeating

overeating

    Overeating is the excess of food consumed in relation to the energy an organism expends (or excretes by excretion), leading to weight gain and, often, obesity. It can be considered an eating disorder. This term can also be used to refer to specific episodes of binge drinking. For example, many people overeat during festivals or on vacation. Overeating can be a symptom of binge eating disorder or bulimia nervosa. Compulsive binge eaters rely on food for relief while they are depressed, have episodes of depression, and feel helpless.

    What Is Overeating?

    Overeating is a common problem. It can lead to many other problems, ranging from short-term heartburn to long-term obesity. Many GI symptoms, including abdominal pain, have also been shown to be related, especially in the upper gastrointestinal tract; bloating, and diarrhea. Eating too much one time will not cause obesity, but it can cause discomfort, pain, and interference with sleep. For example, many people overeat during festivals or holidays and it can be a symptom of binge eating disorder or bulimia nervosa.

    Causes Of Overeating

    Mindless eating:

    Many of us overeat because we get distracted, usually with our phones or some other screen. When you do something interesting, it’s hard to keep track of what you eat. Simply being more mindful may be enough to curb your habit of overeating.

    Your friends:

    Even the best of friends can become your diet enemy and act as spoilers. Suppose you go out with some friends for lunch, you will often find it very difficult to say no, or not to opt for a healthy option when your peers pile on fried food and encourage you to do the same as you. You have to remember that it is your body and the reason you want to lose weight is to feel better about yourself, it is not for them. And you will see that after a few occasions, they will naturally accept your choices and maybe even start to do the same.

    Your plate:

    It’s time to look at your dinnerware, because it may be a big factor in why you’re overeating every meal. Dinner plates, as the portions seem to have grown more and more, it is fashionable to serve food on huge white plates in restaurants, but in the domestic situation, this can lead to huge portions.

    Skipping meals and dieting:

    Restricting food can wreak havoc on your blood sugar level, making you more prone to overindulging. It helps develop a routine and structure around meals and snacks. The more reliably the body gets used to eating at relatively stable times during the day, the less likely it is to become overly hungry and then compensate by overeating. Learn to pay attention to your appetite, feed when you’re hungry, and stop when you’re finished. Accept that your body is at a healthy weight that is perfect for you.

    You have drunk too much:

    In addition to increasing your daily calorie count, a few alcoholic drinks before you eat can upset your appetite and may prevent you from recognizing that you are full. After a couple of drinks, you are more likely to reach for the salty and fatty snacks which in turn make you drink more alcohol to quench your thirst, and so the spiral continues. Also under the influence of alcohol, it is more difficult for you to recognize the feeling of being full and satisfied and that is why you keep eating.

    Eating too fast:

    How long does it take you to eat, five, ten, 15 minutes? If you can clean your plate in less than 20 minutes, then you could be at risk of overeating as it takes that long for your body to recognize that you are full. The key is to eat slowly and savor your food, and some strategies can help you slow down your eating. You can chew your food a set number of times, which also benefits digestion, or you can put down the silverware between bites and skip the fork before swallowing what is in your mouth first.

    Types Of Overeating:

    These are some of the most frequently cited types of overeating that can lead to pain and obesity as they can contribute to the development of food addiction and overeating can become a problem.

    Binge eating:

    Binge feeding means consuming a substantial volume of food in a limited period. Binge eating can happen only once, or it can become a habitual way of eating, leading to problems. Although binge eating in itself does not necessarily constitute a food addiction or an eating disorder, binge eating is a symptom of binge eating disorder and the Bulimia Nervosa eating disorder.

    Overeating with oversized food portions:

    Oversized food portions are commonly fast food or restaurant oversized portions, so the portion of food you buy is much larger than a normal portion of food. This can easily lead to consuming much larger amounts than necessary and, if eaten regularly, can lead to obesity and poor nutrition

    Emotional eating:

    Commonly cited on shows like Oprah, emotional eating is frequently referred to as a way that women, in particular, eat when they feel upset or unhappy. Unfortunately, these stereotypes can lead to the same behavior that they describe in people who interact with them. Besides, men also experience emotional eating.

    Stress eating:

    Stress eating, while closely related to emotional eating, is more driven by anxiety than depression, and perhaps a way to fuel overwork when you don’t take time for proper breaks or meals.

    Sugar addiction:

    Sweet and sugary foods are particularly addictive for many people.4 Some binge eaters binge on candy or other sweet foods and chocolate has a particular appeal.

    Compulsive snacking:

    Although eating two or three snacks a day between meals is often considered healthy, consistent snacking, particularly unhealthy snacking, can lead to overeating, whether the snacking is taken in place of or in addition to regular meals.

    Fast food:

    People who depend on fast food often overeat. Fast food is designed to stimulate overeating, usually through the use of a combination of sugar, salt, and fat, which research shows are addictive. Although fast food ingredients can be of poor quality and unappetizing, addictive ingredients ensure a great makeover of high-calorie foods, which can lead to obesity and poor nutrition.

    Boredom eating:

    Boredom feeding is a mindless approach to food, where lack of stimulation in other aspects of life contributes to eating, only feeling something. People who get bored can be prone to bingeing, oversized portions, compulsive snacking, addiction to sugar, and fast food.

    Food And Its Addiction:

    Food is essential for human survival and is an important aspect of our well-being, as well as a means of pleasure and enjoyment. Food not only offers the requisite sustenance but also adds a pleasure element by different tastes, smells, textures, etc. However, for many people, food addiction can become as serious as drugs for a substance abuser.

    For men and women suffering from food addiction, very tasty foods (often high in fat, sugar, and/or salt) induce chemical reactions in the brain that create a sensation of well-being pleasure, and satisfaction. This reaction has been explained as comparable to the response of an addict to the substance they choose since it activates the same brain reward center.

    For men and women suffering from food addiction, very tasty foods (often high in fat, sugar, and/or salt) induce chemical reactions in the brain that create a sensation of well-being pleasure, and satisfaction. This reaction has been explained as comparable to the response of an addict to the substance they choose since it activates the same brain reward center.

    Effects Of Overeating On The Body:

    • Overeating causes the stomach to expand beyond its normal size to accommodate a large amount of food. The swollen stomach presses against other tissues, making you feel cramped. This pain may take the form of feeling exhausted, sluggish, or sleepy. Your clothing may also feel tight.
    • Eating too much food requires your organs to work harder. They secrete extra hormones and enzymes to break down food.
    • To break down food, the stomach produces hydrochloric acid. If you overeat, this acid can back up into the esophagus and lead to heartburn. Consuming too many high-fat foods, such as pizza and cheeseburgers, can make you more susceptible to heartburn.
    • Your stomach can also produce gas, leaving you with an uncomfortable feeling of fullness.
    • Your metabolism may speed up as you try to burn those extra calories. You might experience a transient sensation of fire, sweat, or even dizziness.
    • Occasional overeating is unlikely to affect your long-term health. However, chronic overeating can lead to obesity, which in turn increases the risk of diabetes.

    Long-term Effects of Overeating:

    Your body uses some of the calories you consume for nutrition when you eat. The rest is stored as fat. Consuming more calories than you burn can lead to being overweight or obese. This raises the chances of contracting cancer and other chronic health conditions.

    Overeating, particularly unhealthful foods, can damage your digestive system. Digestive enzymes are only present in small quantities, but the more food you consume, the longer it takes to digest. If you overeat frequently, over time, this slow digestive process means that the food you eat will stay in your stomach for a longer time and are more likely to turn into fat.

    Overeating can even affect your sleep. Your circadian clock, which controls your sleep cycles, causes your levels of sleep and hunger hormones to rise and fall throughout the day. Overeating can disrupt this rhythm, making it difficult to sleep at night.

    How To Get Rid Of Overeating:

    • Make an effort to turn off or save potential distractions like phones, computers, and magazines. Focusing on your food during mealtime can help you avoid overeating.
    • Identify unhealthy foods that trigger excessive intake. Keep them out of the home or out of sight and instead make healthy options easily accessible.
    • Eating patterns that are too restrictive can lead to bingeing. The key to a healthy and sustainable diet is to focus on eating whole, unprocessed foods most of the time while allowing yourself a gift here and there.
    • Use the volumetric method of eating healthy, low-calorie, high-fiber foods to help promote feelings of fullness.
    • Instead of eating food straight from the package, put it on a plate. Try to measure Reasonable serving sizes can better train the eye to decide how much food is recommended.
    • Add fiber-rich foods to your diet to keep your body feeling full longer. Studies show that this can help reduce the urge to overeat.
    • Skipping meals can make you eat more at the end of the day. Instead, focus on keeping your body feeling full by eating balanced meals made from whole foods.

    FAQ's

    • Simple ways to stop overeating
    • Use a smaller plate. Small plates can make your portions appear larger.
    • Drink a full glass of water before you eat.
    • Try volumetry.
    • Do not eat out of the bag, box, or container.
    • Don’t skip breakfast.
    • Slowly eliminate not-so-good habits by exchanging them for a healthy habit.
    High-calorie intake may increase the risk of memory loss. Eating too many calories can do more than just expand your abdomen.