Overeating is eating past the point of
fullness. When we overeat, we eat even though we aren’t hungry. If it becomes a
habit, overeating can lead to weight gain and eating disorders. Sometimes, it can affect
poise and personal carriage, especially in women and their desired curves. But
overeating isn’t binge eating disorders.
Overeating is very common, and it’s biological.
When you’re stressed, your body makes more of a hormone called cortisol. Increased cortisol, among other things, tells you it’s time to
find food. It can make you crave foods high in sugar, fat or salt.
There are other factors at play here, too. How fast
you eat, what you eat, when you eat and what
you’re doing while you eat can all contribute to overeating.
Occasional overeating can cause stomach pain and indigestion, alter how your body regulates
hunger and contribute to weight gain.
What are the symptoms of overeating?
When you overeat, you may feel:
- Acid reflux
- Bloating
- Gas
- Heartburn
- Nausea
- Stomach pain.
- Tired and sluggish.
You may also have these symptoms for other reasons, not just overeating. If
these symptoms last more than a day or so, they may not be related to
overeating. If they get worse or last for a week, contact a healthcare
provider.
How long will the symptoms last?
The discomfort from overeating should start to
get better a few hours later. Getting some exercise and drinking water may help
you feel better faster.
How do you know when you’ve overeaten?
Overeating is eating past the point of
fullness. But while you’re eating, it can be hard to tell when to stop,
especially if you eat quickly or are busy with other things.
Typically, your body regulates hunger with hormonal signals. If
it’s been a while since you last ate, your levels of a hormone called Ghrelin
rise, which makes you hungry. After you eat, the hormone Leptin tells you you’re
full.
Overeating overrides these signals. This
disrupts the balance of the hormones that regulate our hunger and makes us more
likely to eat for pleasure instead of energy.
You might not notice you’ve been overeating for
about 20 minutes or so after you stop eating. Then, you may feel tired or have
an upset stomach.
What causes overeating?
There are many causes of overeating, some
related to the foods themselves, and others related to why or when we’re
eating. Causes of overeating include:
- Emotional
eating. You’re more likely to eat in times of
stress, or if you’re in a bad mood, tired, bored or sad. Eating causes
your brain to release endorphins, which are feel-good hormones. So, eating
feels good for a lot of people. It’s something we can do when we feel overwhelmed
or burnt out. When we eat because it feels good, and not necessarily
because we’re hungry, we’re more likely to overeat.
- Preferred foods. It can be hard to stop eating foods
you love. Foods like French fries, pizza, chocolate and ice cream are
common foods to overeat.
- Highly processed
foods. Processing and added flavors
encourage you to eat for pleasure and to keep eating even when you’re not
hungry.
- Time of
day. Overeating is common in the evenings when
you’re more likely to eat because it feels good and not just because your
body needs the energy.
- Social
situations. We gather around food a
lot — on holidays, for sporting events and to connect with family and
friends. In social situations, you may be more distracted, nervous or feel
pressure to eat while everyone else is eating, even if you’re no longer
hungry.
- Large portions. When you’re at a restaurant or
eating buffet- or family-style, you’re more likely to eat larger portions.
- Certain
medications can make you less likely to know
when you’re full. Talk with your healthcare provider if you notice
overeating after a medication change.
- Medical
conditions. Some medical conditions
can contribute to overeating, including premenstrual syndrome, a
typical anxiety.
What happens to your body when you overeat?
- Overeating causes the stomach to expand
beyond its normal size to adjust to the large amount of food. The expanded
stomach pushes against other organs, making you uncomfortable. This
discomfort can take the form of feeling tired, sluggish or drowsy. Your
clothes also may feel tight, too.
- Eating too much food requires your organs
to work harder. They secrete extra hormones and enzymes to break the food
down.
- To break down food, the stomach produces
hydrochloric acid. If you overeat, this acid may back up into the
esophagus resulting in heartburn. Consuming too much food that is high in
fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.
- Your stomach may also produce gas, leaving
you with an uncomfortable full feeling.
- Your metabolism may speed up as it tries
to burn off those extra calories. You may experience a temporary feeling
of being hot, sweaty or even dizzy.
What are the long-term effects of overeating?
When you eat, your body uses some of the
calories you consume for energy. The rest are stored as fat. Consuming more
calories than you burn may cause you to become overweight or obese. This
increases your risk for cancer and other chronic health issues that may require
some natural health products to overcome.
Overeating -- especially unhealthy foods -- can
take its toll on your digestive system. Digestive enzymes are only available in
limited quantity, so the larger the amount of food you eat, the longer it takes
to digest. If you overeat frequently, over time, this slowed digestive process
means the food you eat will remain in the stomach for a longer period of time
and be more likely to turn into fat.
Overeating can even impact your sleep. Your
circadian clock, which controls your sleep cycles, causes your sleep and hunger
hormone levels to rise and fall throughout the day. Overeating can upset this
rhythm, making it hard for you to sleep through the night.
What should I do after overeating?
If you overeat, feeling shame or blaming
yourself won’t help you feel better. Remember that overeating is common. You
might feel bad for a few hours and it’s important to be kind to yourself while
your digestive system works. There are some things you can do to help your body
digest your meal and get you back on track. For example:
- Take a walk. Getting moderate exercise can
help reduce gas and regulate your blood sugar.
- Stay hydrated. Your digestive system will
need more water to process the extra load.
- Herbal teas can help with digestion and
reduce gas.
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