Overeating, also known as polyphagia, may be the result of lifestyle factors, emotional behaviors, a hormonal disorder or a side effect of medication. Eating quickly, overlooking portion sizes or eating in response to painful emotions may lead to the excessive consumption of calories. Appetite is the desire to eat for sensory reasons. Hunger is the physical drive to take in food for nourishment. Taking the time to distinguish appetite from hunger can make the difference between whether you eat too much or just enough.
Portion Sizes
Managing overeating may be a matter of watching your portion sizes at home or when you're dining out. Restaurant portions tend to be much larger than the servings you would eat at home, so if you eat out frequently, you may be overeating unintentionally. Ironically, if you eat too little, especially in the morning, you may end up compensating by eating high-calorie snacks in the afternoon or consuming larger portions at dinner.
Eating Habits
If you eat your meals while you're driving, working or watching television, you may not be aware of how much food you're consuming. Eating hurriedly or mindlessly doesn't give your satiety signal time to inform you that you've taken in enough food. To avoid overeating, remove distractions at meals and try slowing down as you eat, taking the time to taste and savor your food.
Low-fiber Diet
Foods that are high in fiber and water but low in calories take longer to chew and fill you up more efficiently. If you base your diet on processed, low-fiber foods or fast foods that you can consume and digest rapidly, you may end up taking in more calories than you realize. Raw vegetables and fruits, whole-grain cereals and pasta, brown rice and legumes take longer to eat, break down more slowly in your digestive system and contain fewer calories and less fat.
Emotional Eating
Snacking out of sadness, boredom, anger or happiness rather than hunger may lead you to overeat. Emotional overeating can be way of suppressing feelings that are painful or difficult to resolve. Uncontrollable overeating in response to stress, sadness, loneliness or self-destructive impulses may be a sign of clinical anxiety, depression or a binge-eating disorder, according to HelpGuide.org. Addressing these underlying factors through counseling, behavioral modification therapy and stress reduction may help you control compulsive emotional eating.
Hormonal Imbalance
Health conditions that affect your hormones may alter your metabolism and cause polyphagia, according to MedlinePlus. These disorders may include diabetes mellitus, which involves an imbalance in your insulin levels; Cushing's disease, which results in the secretion of too much cortisol; and Graves' disease, which affects your production of thyroid hormones. If you've had increased hunger or unintentional weight loss or weight gain combined with increased thirst and urination, weakness, a tremor, an increased heart rate or other unusual physical symptoms, consult your doctor for a medical evaluation. Hormonal changes during your menstrual period may also contribute to polyphagia.
Side Effects of Medications
Corticosteroids, mood-stabilizing drugs, beta blockers, antihistamines, antidepressants and other prescription medications may cause overeating and weight gain. Before you make any changes in your medications, talk with your doctor about substituting your current medication or adjusting your dosage to prevent these side effects.
References
- MedlinePlus: Appetite -- Increased
- MayoClinic.com: Nutrition and Healthy Eating: Overeating -- What Causes It?
- Centers for Disease Control and Prevention: How to Avoid Portion Size Pitfalls to Help Manage Your Weight
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- HelpGuide.org: Binge Eating Disorder: Symptoms, Causes, Treatment, and Help
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