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Whether it's eating a whole bag of chips in front of the TV, or the entire tub of ice cream when you're feeling sad, you've probably overeaten at some point your life. And while occasionally eating too much is totally normal, it can still feel physically uncomfortable and trigger feelings of guilt and regret. Here, we'll explore why people overeat, when it becomes a problem and how to put the kibosh on it for good. To break the cycle, you need to figure out your own triggers, and the best way to do this is with a food diary.
According to Harvard Health Publishing , a food diary should include everything you consume, including snacks and drinks. Include what you eat, how much you eat and when you eat it, as well as where you eat it, who with, what you are doing while eating and how you are feeling before, during and afterward. Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!
Malkani also recommends logging how hungry you are on a scale of 1 to 10 before each meal or snack. Do this for at least a week before reviewing. Many people find they are eating more than they thought and certain situations, foods, people or emotions are triggers. Many of us overeat because we are distracted, usually by our phones or some other screen.
Research backs that up. In an August study in Appetite , participants had a low- or high-calorie beverage and were then asked to perform a task. After completing the task, they were offered a snack.
Participants who'd done more demanding tasks ate the same amount of the snack, regardless of the calories they'd had beforehand. But the participants who'd performed a less-demanding task were able to adjust their snacking — that is, they snacked less if they'd had a high-cal beverage earlier on. The bottom line here: When you're doing something engaging, it's hard to track what you're eating. The simple act of being more mindful can be enough to curb your overeating habit.
It's common to overeat because you're sad, angry or even happy, says Hayley Miller, RD, LPC , a registered dietitian and psychotherapist who specializes in eating disorders. It becomes a problem when it's your only coping strategy. Create a kit of non-food tools to use instead. For Physicians. Cancer Moonshots. February What happens when you overeat. Next Article. February : What happens when you overeat.
So, 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 some ways to stop overeating? Learn serving sizes. Eat sensibly throughout the day. Pay attention to your portion sizes. Avoid processed foods which can be easily overeaten. Fill up on fresh fruits and vegetables. Reading your article has made me feel a little more validated in my feelings and helped me take steps toward giving myself permission to be kind to myself.
Thank you for writing, and for sharing your story. I can imagine how frustrating and painful this has been to you, and I can hear how much you long for relief. We can set a limit on unworkable behavior. But this limit can be set with a gentle, compassionate, warm hand, rather than through shame, judgment, punishment, or attack.
In other words, you can say yes to all your feelings and inner experiences, while also honoring your values or need for health and saying no to overeating that hurts. I am holding back tears after reading this article. I think all five areas apply to me. I feel so much hope from reading this but so overwhelmed.
Inner me is jumping all over these thoughts and feelings with judgement. Sitting with this sadness for a while. I just really wanted you to know how deeply your ideas and words are affecting me. Thank you for this gift. So nice to meet you! And yes, all the feelings in response — overwhelm, hope, criticism, sadness — make sense. I just lost the love of my life from Dementia, I was his caregiver for eight years. I have found myself eating until I get sick, this has never happened to me before.
Thank you for writing and sharing. I can imagine the grief and many feelings that you are experiencing here in the loss of your life partner — both his death, the dementia, and what I imagine was a worthy and challenging labor of caring for him these past 8 years.
It makes perfect sense to me, how in the wake of this experience and all that is has asked of you, you might find yourself eating more, or bingeing.
And it makes perfect sense why you might feel lost. As I see it, there is nothing wrong with you. Your feelings and experience merely sounds like a natural and normal reaction to a huge loss, and the grief that knocks on your heart and in swims in your body. How courageous of you to walk through this time and to feel it. I hope your heart is held in a lot of love and safety by your community, family and friends as you care for all these tender feelings.
I just came upon your website last night and feel as if all your facts about why people overeat apply to me. I was neglected as a child growing up and had very dysfunctional parents. I later married a narcissist who was very abusive and controlling as well as mentally unstable. He filed for divorce on three separate occasions and wanted to reconcile each and every time.
I finally went through with the third filing as his next ploy was an unconscionable one. I was done! Thirteen years later, I have become obese. I have been to psychologist after psychologist after psychologist to no avail. If I gained weight I would eat cleanly and work out at the gym. I only gained 19 pounds during my pregnancy. I really want to lose the weight and get my old self back but cannot control my overeating and binging. I harbor feelings of shame, depression, anger, frustration, feel lost, and scared.
I feel like I have no control over my life and eating seems to be my only friend. Furthermore, I have no familial support and only one amazing male friend as I have always been hurt and betrayed by women.
My hypnotist will be working in conjunction with my psychologist. Hopefully, the healing process will start to take place. Thank you! Hi Ellen, great questions! Grounding ourselves and regular, rhythmic self care are the daily routines that we do each day — the rhythms of waking, eating, movement, connection and more that care for our physical, emotional and spiritual needs.
Thank you so much for these insights. They are applicable to many destructive behaviors other than over eating, very helpful and practical. And yes — I can see that these apply to many other behaviors that we seek out when we feel overwhelmed, frightened, or frustrated. How do you approach a family member is not open to discuss their overeating? He has given himself permission to order two meals while out for meals and will bring 4 or 5 soft drinks to the table to drink during a meal.
He does not want to talk about it. Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page. Replays available Register here. Hi Kat, I think we all have that voice inside that likes to beat us up.
Kelley dear, I'm grateful that this synthesis gave you clarity. XO, Karly. Hi Karly, I really like what you have had to say about the different relationships we have to food.
There is an association between the overeating and getting that emotional need satisfied. Overeating ignores body signals. Do you have a history of overeating or just comfort eating? I would love to discuss this further with you if you email me directly. Much love to you, Fran. Hi Fran, Yes, this is a simplified description of the internal dynamcis that can lead to overeating — we could spend lots of time talking about those!
Hi, Karly, Thank you for sharing these great insights. Best wishes, Jaime. Hi Jaime, Thank you for writing, and for sharing your story.
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