The Dangers of Overeating: How to Protect Your Health and Well-being from Overeating

Regardless of being at home or making the rounds, the wide availability of scrumptious food choices and fast snacks makes it easy to overindulge. If you are unfamiliar with piece sizes, overeating can undoubtedly lead to unexpected and negative health consequences. One way to address this propensity is to first understand how gorging affects your body. Overeating and obesity are very closely related.

What is Overeating?

Overeating occurs when we consume more calories than our bodies require, even if we’re not physically hungry. It can become a habit, leading to weight gain and eating issues, but it’s different from binge eating disorder. Overeating is a common phenomenon with biological roots. When we’re stressed, our bodies produce more of a hormone called cortisol. This hormone, part of the fight-or-flight response, signals that it’s time to eat and can lead to cravings for sugary, fatty, or salty foods.
Several factors contribute to overeating. These include how quickly we eat, the types of food we consume, the timing of our meals, and our eating habits. Overeating can cause stomach pain and indigestion, disrupt our body cycle, and lead to weight gain.

What are the Symptoms of Overeating?

The common symptoms of overeating include:

1. Feeling discomfort or pain in your abdomen after eating.
2. Experiencing a swollen or full feeling in the stomach.
3. Having difficulty digesting food can cause discomfort.
4. Feeling sick or queasy after eating too much.
5. Feeling unusually tired or sluggish after meals.
6. A burning sensation in the chest, often after overeating.
7. A gradual increase in body weight over time due to frequent overeating.
8. Feeling less inclined to move or be active after eating.
9. Difficulty breathing due to the stomach pressing against the diaphragm.
10. Difficulty recognising when you are truly hungry or full.

These symptoms might have other causes besides overeating. If they persist for more than a day or two, they may not be related to overeating. If they worsen or continue for a week, consult a doctor for evaluation.

What Causes Overeating?

1. Stress: High levels of stress can increase cortisol levels, leading to cravings for high-sugar, high-fat, and salty foods.
2. Emotional Eating: Some eat food as a way to cope with emotions such as sadness, boredom, or anxiety.
3. Skipping Meals: Skipping meals can lead to extreme hunger later, resulting in overeating during the next meal.
4. Habit: Regularly eating large portions or snacking frequently can become a habit over time, leading to overeating.
5. Social Influence: Eating more in social situations, such as parties or gatherings, where large portions and high-calorie foods are common.
6. Distractions: When we’re distracted, such as when watching TV, working, or scrolling through our phones while eating, we’re less likely to pay attention to our body’s hunger and fullness signals. This can lead us to eat more than we need without even realising it.
7. Availability of Food: Having easy access to large amounts of food or tempting foods can lead to overeating.
8. Dietary Choices: Consuming foods that are high in sugar, fat, and salt, which can be more palatable and lead to overeating.
9. Hormonal Imbalances: Conditions that affect hormone levels, such as thyroid issues, can influence appetite and lead to overeating.
10. Medical Conditions: Some medical conditions can also contribute to overeating. It includes anxiety, premenstrual syndrome, depression, Prader-Willi syndrome (PWS) and Kleine-Levin syndrome.

Top 6 Harmful Effects of Overeating

1. May raise excess body fat

Your everyday calorie balance is dictated by the number of calories you burn versus the number you consume. The point in time when you eat more than you usually consume is known as a calorie excess. Your body might store these extra calories as fat. Overeating and obesity are very closely related topics. Indulging might be particularly tricky for creating an abundant muscle-to-fat ratio or corpulence since you might be burning through undeniably a greater number of calories than you need. All things considered, overconsuming protein probably does not expand the muscle-to-fat ratio because of how it is used. Overeating causes obesity. Abundant calories from carbohydrates and fats are considerably more inclined to support muscle versus fat. Overeating leads to obesity. 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 starvation – 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 ingredients excessive in fats, salt, or sugar releases feel-good hormones like dopamine, which prompt pleasure centres in your brain.

Over time, your frame can also associate those pride sensations with positive ingredients, which tend to be high in fat and calories. This system can also ultimately override starvation regulation, encouraging you to consume for pride in preference to starvation. Disruption of those hormones can also cause a perpetual cycle of overeating. You can counteract this impact with the aid of portioning out positive feel-good foods, and consuming them at a slower pace allows the body to manifest its fullness. Overeating causes obesity.

3. Can put you at risk of diseases

While occasional overeating does not have an effect on long-term fitness, persistent overeating can result in obesity. In turn, this situation has constantly been proven to pose an ailment hazard. Obesity, which is described as having a body mass index of 30 or above, is one of the important hazard elements for metabolic syndrome. This cluster of situations increases your risk of coronary heart disease and other health problems, including diabetes and stroke. Indicators of metabolic syndrome include high levels of fat in the blood, increased blood pressure, insulin resistance, and inflammation. For more information, check out our article on the BMI chart for men.

Insulin resistance is related to persistent overeating. It develops when the sugar in your blood reduces the capacity of the hormone insulin to keep blood sugar for your cells. If left uncontrolled, insulin resistance can also result in type 2 diabetes. You can reduce all these problems by avoiding high-calorie processed foods, eating vegetables rich in fibre, and moderating carbohydrates in your diet. Overeating leads to obesity. Obesity from overeating can be a big issue for your health.

4. May impair brain functioning

Over time, overeating may also damage brain function. Several types of research tie persistent overeating and weight problems to intellectual decline in older adults, compared with those who do not overeat. According to a study on older adults, being overweight negatively affects memory, compared with normal-weight individuals. Many more studies are needed to identify the extent and mechanisms of mental decline related to overeating and obesity. Your brain comprises approximately 60% fat; eating healthy fats like avocados, nut butter, fatty fish, and olive oil may help prevent mental decline.

5. Can make you feel nauseous

Gorging consistently can cause awkward sensations of sickness and acid reflux. The grown-up stomach is roughly the size of a grasped clenched hand and can hold around 2.5 ounces (75 mL) when unfilled; however, it can extend to hold around 1 quart (950 mL). Note that these numbers shift depending on your size and the amount you routinely eat. At the point when you eat a major supper and begin to arrive at the furthest reaches of your stomach’s ability, you might encounter sickness or heartburn. In extreme cases, this queasiness might trigger regurgitation, which is your body’s method of assuaging intense stomach pressure. While various over-the-counter meds might treat these conditions, the best methodology is to manage your lifestyle measures and eat more slowly to prevent these manifestations in any case.

6. Overeating can cause gas and bloating

Eating a lot of food might strain your digestive system, causing gas and bloating. The gas-delivering things that individuals will generally indulge in are fiery and greasy food varieties, just as carbonated beverages like pop. Beans, certain veggies, and whole grains may likewise create gas; however, these aren’t overeaten as regularly. Obesity from overeating can prove to be a big problem afterwards. Moreover, eating too quickly might cause gas and swelling because a lot of food quickly enters your stomach. You can stay away from excess gas and bloating by eating gradually, delaying until after dinner to drink liquids, and minimising the portion sizes of gassy foods. 

How to Stop Overeating

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

1. 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.
2. Eat Mindfully: Slow down and savour 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.
3. 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.
4. 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.
5. Use smaller plates: We tend to eat most of what’s on our plates, no matter the size.
6. 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.
7. Manage Stress: Find healthy ways to cope with stress, such as exercise, meditation, deep breathing, or spending 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.
9. Keep Unhealthy Foods Out of Sight: Limit the availability of high-calorie, unhealthy foods in your environment to reduce temptation. Stock your kitchen with nutritious options instead.
10. Seek Support: Consider taking a diet plan from a registered dietitian. It will help to eat food in a controlled manner.

Conclusion

Overeating may seem harmless in the moment, but its long-term effects can significantly impact your physical and mental well-being. From weight gain and digestive issues to increased risk of chronic diseases, the consequences are serious. Fortunately, mindful eating habits, portion control, regular exercise, and emotional awareness can help you take control. Recognising 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

• Giel, K. E., Bulik, C. M., Fernandez-Aranda, F., Hay, P., Keski-Rahkonen, A., Schag, K., Schmidt, U., & Zipfel, S. (2022). Binge Eating Disorder. Nature Reviews Disease Primers, 8(1). https://doi.org/10.1038/s41572-022-00344-y
• Iqbal, A., & Rehman, A. (2022). Binge Eating Disorder. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK551700/
• Lee, N. M., Carter, A., Owen, N., & Hall, W. D. (2012). The neurobiology of overeating. EMBO Reports, 13(9), 785–790. https://doi.org/10.1038/embor.2012.115