Overeating is caused by more than just having little self-control. For many, overeating comes out of habit, the inability to recognize hunger and fullness, or a psychological condition. The consequences of overeating can be dangerous, leading to weight gain and even obesity. Being overweight increases your chances of developing chronic diseases like heart disease, diabetes, arthritis, high cholesterol, high blood pressure and even cancer. Understanding why you are overeating and overcoming these obstacles is the first step in gaining control over your hunger.
Mindless Eating
Mindless eating means eating your food without thinking about it, usually because you are distracted by other activities. This can lead to overeating because the mind is less focused on when the body is full and more focused on the other tasks at hand. Anything from television watching to the size of the plate you choose to eat off of can cause overeating, states food psychologist Brian Wansink, Ph.D. Eating off of a bigger plate can cause overeating because the same serving size looks so much smaller on a bigger plate than on smaller plate, causing you to put more on your plate. Distractions like working or television watching can cause overeating because the focus goes to the task, often leading to eating until a television show is over rather than when you are full. Conscious eating, including realistic and healthy portion sizes, can help you avoid overeating.
Food Choices
The foods you choose to eat can influence your appetite. The glycemic index is a rating system that judges foods based on the rise in blood glucose following consumption. A low-GI food will result in a slow rise over time, while a high-GI food causes a quick rise and drastic drop in blood glucose. Choosing low-GI foods can help stave off hunger and reduce overeating. When you eat high-GI foods, the drastic drop in glucose sends signals to your brain that you are hungry again, often leading to consumption of more high-GI foods. A low glycemic index diet can lead to more weight loss and less overeating. Low-GI foods include whole grains, fruits, vegetables and legumes.
Appetite
To reduce overeating you must be able to determine the difference between hunger and appetite. Hunger is the actual need to eat and involves the release of the hormone ghrelin, which triggers the hunger sensation. When you are full, or not hungry, the body releases the hormone leptin. Appetite, or eating just because something looks good, is not the same as the physical need to eat.
Disorders
Disorders like binge eating are marked by overeating. People who binge eat chronically overeat for hours or even an entire day. During the episode, a binge eater feels out of control and unable to stop eating. Often a binge eater will feel depressed, guilty or embarrassed about overeating, which will bring on more binges. Binge eating can be caused by biological, psychological or social factors. Binge eaters should seek counseling and medical help to reduce their overeating habits.
References
- Weight Control Information Network; Do You Know the Health Risks of Being Overweight?; December 2007
- ScienceDaily.com; Mindless Eating; 2007
- Linus Pauling Institute; Glycemic Index and Glycemic Load; Jane Higdon, PhD; 2005
- MayoClinic.com; Overeating; Jennifer Nelson, M.S., R.D., et al.; 2009
- HelpGuide.org; Binge Eating Disorder; Melinda Smith, M.A., et al.
