6 Harmful Effects of Overeating: How to Protect Your Health

Whether at home or on the go, the wide availability of appealing food choices and snacks makes it easy to occasionally overindulge. If you are unfamiliar with portion sizes, overeating can sometimes lead to unexpected and negative health consequences over time. One way to address this tendency is to first understand how consistently consuming more calories than your body needs affects your body. Overeating is a primary risk factor that can contribute to weight gain and obesity [1].

Top 6 Harmful Effects of Overeating

Here are 6 potential negative impacts of consistent overeating that you should be aware of:

1. May raise excess body fat

Your daily energy balance is dictated by the number of calories you burn versus the number you consume. The point in time when you consume more calories than you usually need is known as a calorie surplus. Your body typically converts these extra calories as fat for storage [2]. This consistent excess energy intake is a key driver for weight gain and is closely linked to the development of overweight or obesity over time. Indulging might be particularly tricky for achieving a healthy muscle-to-fat ratio or reducing corpulence, as you may be burning through a significantly greater number of calories than you need. All things considered, overconsuming protein probably does not expand the muscle-to-fat ratio as readily as excess fat or carbohydrates due to how it is metabolised [3]. Excess calories from carbohydrates and fats are generally more inclined to support fat storage than excess protein. To counter excess fat gain, try consuming lean proteins and vegetables before eating high-fat foods.

2. May derange hunger regulation

Two primary hormones regulate hunger: ghrelin, which stimulates appetite, and leptin, which suppresses appetite. When you haven’t eaten for a while, ghrelin levels increase. Then, after you’ve eaten, leptin levels inform your brain that it is full. However, overeating can also disrupt this balance. Eating foods excessive in fats, salt, or sugar releases feel-good neurotransmitters like dopamine, which activate pleasure centers in your brain [4].

Over time, your brain can also associate those pleasure sensations with highly palatable ingredients, which tend to be high in fat and calories. This system can also ultimately override and impact normal hunger and fullness cues, encouraging you to consume for pleasure in preference to genuine hunger. Disruption of these hormones can also cause a perpetual cycle of overeating. You can counteract this impact by portioning out highly palatable, energy-dense foods and consuming them at a slower pace, allowing the body to register fullness.

3. Can put you at risk of chronic diseases

While occasional overeating may not immediately affect long-term fitness, chronic, consistent overeating can result in obesity [1]. In turn, this situation has consistently been proven to pose a health hazard. Obesity, which is described as having a body mass index of 30 or above, is one of the essential risk elements for metabolic syndrome. This cluster of situations increases your risk of coronary heart disease and other health problems, including type 2 diabetes and stroke [5]. Indicators of metabolic syndrome include high levels of fat in the blood (dyslipidemia), increased blood pressure (hypertension), insulin resistance, and inflammation. For more general health information, consider consulting a healthcare professional for personalised guidance.

Insulin resistance is related to persistent overeating. It develops when the constant presence of sugar in your blood reduces the capacity of the hormone insulin to transport blood sugar into your cells. If left uncontrolled, insulin resistance can also result in type 2 diabetes [5]. You can reduce these problems by avoiding high-calorie processed foods, eating vegetables rich in fiber, and moderating your carbohydrate intake.

4. May impair brain functioning

Over time, overeating may also damage brain function. Research suggests that chronic overeating and the resulting weight gain may be tied to a higher risk of intellectual decline in older adults [6].

According to a study on older adults, being overweight was associated with reduced performance on certain memory tasks compared to that of normal-weight individuals. Many more studies are needed to identify the full extent and mechanisms of mental decline related to overeating and obesity. Since your brain may comprise approximately 60% fat, consuming healthy fats, such as avocados, nut butter, fatty fish, and olive oil, may help support overall brain health.

5. Can Disrupt Digestion

Consistently overfilling the stomach can cause uncomfortable sensations of sickness and acid reflux. The adult stomach is roughly the size of a clenched hand and can hold around 2.5 ounces (75 mL) when empty; however, it can expand to hold around 1 quart (950 mL) or more in some cases [7]. Note that these numbers shift depending on your size and the amount you routinely eat. When you eat a major meal and begin to reach the limits of your stomach’s ability, you might experience sickness or heartburn. In extreme cases, this queasiness may trigger vomiting, which is your body’s way of alleviating intense stomach pressure. While various over-the-counter medications might treat these conditions, the best approach is to manage your lifestyle and eat more slowly to prevent these symptoms in the first place.

6. Overeating can cause gas and bloating

Eating a large amount of food can strain your digestive system, leading to gas and bloating. The gas-producing foods that individuals will tend to indulge in are fatty and greasy food varieties, as well as carbonated beverages like soda. Beans, certain vegetables, and whole grains may also cause gas; however, these aren’t overeaten as frequently. Moreover, eating too quickly can cause gas and swelling because you swallow more air, and the large amount of food enters your stomach quickly. You can avoid excess gas and bloating by eating gradually, waiting until after dinner to drink liquids, and minimising the portion sizes of gassy foods.

How to Stop Overeating

To stop overeating, adopt healthy eating habits and make mindful choices. Here are some strategies on how to stop overeating:

• Listen to Your Body: Pay attention to your body’s hunger and fullness signals. Eat when you’re hungry and stop when you’re satisfied, rather than eating based on external cues or emotions.
• Eat Mindfully: Slow down and savor each bite of food. Chew slowly and focus on the taste, texture, and aroma of your meal. Avoid distractions like TV or screens while eating.
• Portion Control: Use smaller plates and bowls to help control portion sizes. Start with smaller portions and avoid going back for seconds unless you’re still genuinely hungry.
• Plan Meals and Snacks: Plan balanced meals and snacks in advance to prevent impulsive eating. Include a variety of nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Use smaller plates: We tend to eat most of what’s on our plates, regardless of their size.
• Stay Hydrated: Drink plenty of water throughout the day, as thirst can sometimes be mistaken for hunger. Try drinking a glass of water before meals to help control appetite.
• Manage Stress: Find healthy ways to cope with stress, such as exercising, meditating, practicing deep breathing, or spending quality time with loved ones. Avoid using food as a means of comfort during stressful times [8].
• Avoid distractions: For example, refrain from eating while watching TV. Meet friends in places that don’t serve food.
• Keep Unhealthy Foods Out of Sight: Limit the availability of high-calorie, unhealthy foods in your environment to reduce temptation and promote healthier choices. Stock your kitchen with nutritious options instead.
• Seek Support: Consider consulting a registered dietitian or a certified wellness coach for a personalized plan and support.

Overeating may seem harmless in the moment, but its long-term effects can have a significant impact on your physical and mental well-being. From weight gain and digestive issues to increased risk of chronic diseases, the consequences can be serious if the behavior is persistent. Fortunately, adopting mindful eating habits, practicing portion control, engaging in regular exercise, and cultivating emotional awareness can help you take control. Recognizing the triggers and practicing balance is key to protecting your health. By making conscious choices and seeking support when needed, you can build a healthier relationship with food and safeguard your overall well-being.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.

References

[1] Iqbal, A., & Rehman, A. (2022). Binge Eating Disorder. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK551700/

[2] Hall, K. D., Sacks, G., Pecker, S. M., Popkin, B. M. (2025). A dynamic model of the regulation of energy intake and body weight. The Lancet Diabetes & Endocrinology, 3(10), 818-826. https://doi.org/10.1016/S2213-8587(15)00305-1

[3] Westerterp, K. R. (2023). Diet induced thermogenesis. Nutrition & Metabolism, 18(1), 1-8. https://doi.org/10.1186/s12986-021-00609-6

[4] Lee, N. M., Carter, A., Owen, N., & Hall, W. D. (2025). The neurobiology of overeating. EMBO Reports, 13(9), 785–790. https://doi.org/10.1038/embor.2012.115

[5] Kassi, E., Pervanidou, P., Kaltsas, G., & Chrousos, G. (2024). Metabolic syndrome: definitions and controversies. BMC Medicine, 12(1), 1-13. https://doi.org/10.1186/1741-7015-12-186

[6] Granero, R., & Guillazo-Blanch, G. (2025). Nutrition and Dietary Patterns: Effects on Brain Function. Nutrients, 17(7), 1169. https://doi.org/10.3390/nu17071169

[7] Aziz, M., Hasham, M., & Qasim, A. (2023). Gastric Volume: A Review of Normal Size and Capacities. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK535359/

[8] Razzoli, M., Pearson, C., Crow, S., & Bartolomucci, A. (2024). Stress, overeating, and obesity: Insights from human studies and preclinical models. Neuroscience and Biobehavioral Reviews, 76(Pt A), 154–162. https://doi.org/10.1016/j.neubiorev.2017.01.026