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A complete guide on overeating and how to stop overeating

Introduction to overeating

Overeating is a case of consuming calories more than required by the body on a particular day or even a single meal. These extra calories will not be converted into energy by your body more calories than your body uses for energy. People sometimes overeat, depending on the age, sex, height, and physical activity only a fixed amount of calories is required anything more than that is extra and is overeating.  You might be overeating just because you love food, or you have been a victim of stress and depression and started to overeat.

Are you overeating?

To find out you first need to know the calorie requirement of your body as explained above calorie requirement varies with age, sex, physical activity, and health condition. For example, a person who has a very active lifestyle will need more calories compared to a person whose life is sedentary. Thereafter, you can breakdown your food habits and item consumed into calories and compare for a period of one week at least. Check how many calories you consumed each day. Where do you place yourself on the calorie scale? If you find that regularly you are consuming more than required calories then you that you are one of those persons who are a habitual overeater.
overeating problems

Am I eating too much or Have you started Overeating?

In some cases, people simply overeat out of mindless habit, like always sitting down with a bag of chips ahead of the TV in the dark. But oftentimes, it’s the result of underlying emotional problems. Having a negative body image can play an enormous role.
For many people, compulsive overeating is a component of a cycle that starts with a restrictive diet. May calls it the “eat, repent, repeat” cycle. you would possibly begin a diet because you are feeling bad about your weight or size but find that it’s too hard to stay too bad  -- especially if you employ food as a coping tool. Eventually, you hit a verge of collapse and binge on “forbidden” foods, then the guilt and shame set in, and therefore the restrictions resumeThe cycle is often hard to interrupt. “Even people that say they’re not on a diet often have ingrained ideas about ‘good’ or ‘bad’ foods,”.

Top 5 signs overeating

  •  Do you feel uncomfortable and bloated after eating? This is one of the first signs of overeating.
  •  If you eat even if you are not hungry. You are a binge eater.
  •  You have no control over your meal portions. You cannot judge how much to eat in one portion.
  • You eat at speed more than your normal speed.
  • You carry food items along with you everywhere.

Ask yourself am I a stress/emotional eater?

  • Am I eating when I am stressed?.
  • Does eating calms you down?
  • Are you the person who finds a friend in food?
  • Do you have a habit of rewarding yourself with food for anything and everything?
If the answer to these questions is yes. You are undoubtedly an emotional eater. Your eating to satisfy your emotions and feeding your stress level, not your stomach which hungry. At this point, you have started to associate food as your ultimate savior from stress, boredom, loneliness, your go-to friend, and maybe that pint of ice cream is your 3 a.m friend. So you need to understand that emotional hunger cannot be managed or overcome by food. It's just taking you towards that 2 minutes of fame. You actually need to address your problem otherwise you will be stuck in that unhealthy vicious cycle.
  • If you are bored and eating indulges yourself in reading, take fresh air or do something that you like to do, spend time doing your favorites.
  • If you are feeling lonely go meet a friend, or invite them over, meditate to calm you down.
  • Find solutions to your problems by things you enjoy.
  • If you're not able to handle your depression issues on your own seek help from your friend or a professional. Because you need to stay emotionally fit and healthy in your life for a happy life that you can cherish not to just stop overeating/ binge-eating/stress eating.

Symptoms of overeating

Short term symptom

  •      You defend yourself on your eating habits.
  •      You feel embarrassed after eating.
  •      Feeling depressed or experiencing mood swings after eating.
  •      Bloating and a lack of comfort after eating.
  •      Heart burn, acidity, or acid reflux.
  •      Feeling nauseated, throwing up, and vomiting.
Long term symptom
  • Weight gain and obesity is the most common long term symptom.
  • But there can be some serious health issues rising up due to overeating for long term and not controlling yourself or consulting a doctor or dietician to plan your meals and notify you of health risks.
  • These health issues can be high cholesterol, heart disease, sleep issues, depression, bone deterioration, and hypertension, etc.

How to stop overeating-10 simple ways to stop overeating
It’s a challenge to stop overeating. But you have to motivate yourself to take this up and break that habit of overeating.
1.    Don’t eat your food while you are distracted. Meaning no watching TV and having a meal together you can snack on but on a pre-decided portion only so that you don’t overeat.  Don’t’ eat while you work in the office means don’t utilize your lunchtime for multitasking on some office work.
2.    Keep your phones aside while having your dinner or lunch this is one of the major distractions that we have today while we eat.
3.    You should know your weaknesses. Ordering a pizza in the office for lunch. Late-night binging on ice cream. It can be anything but you should know that and act accordingly. In my case, I don’t keep ice-cream in the freezer. Maybe you can plan your lunch in advance. Don’t keep junk food in your home pantry or office bag or drawers.
4.    Don’t restrict or ban yourself forever from your favorite food. Instead, practice healthy eating in your routine throughout the week and have one meal in the week with one of your favorite food or something that you are craving for a long.
5.    Eat low-calorie high fiber foods and have water before every meal. This is like filling up 2/3rd of your stomach with water, salads, and other high fiber food before consuming your actual dish. This curbs the desire to eat more and you won’t feel like eating more after you are full.
6.    Don’t ‘eat from the original packaging instead take out a small portion of chips, wafers, and cookies from the original box so that you can check on portion when you eat these food items in your one cheat meal.
7.    You must focus on your mental health also if you are depressed or stressed you will end up eating more. Try not to be stressed and If you are not able to solve the issues by yourself or consult a doctor if you are not able to handle your stress.
8.    Be a mindful eater. Read the post on mindful eating to know more about how to practice mindful eating.
9.  Keep a self-monitoring system. Like a food journal on your phone or a manual journal tracking your food habits will help you slow down on eating. You will also know your pattern your food habits and when you tend to overeat what is your weakness when it comes to food.
10.    Eat with like-minded people when eating outside. Dining out with like-minded helps you stay with your health plan and sometimes upscale that instead of breaking your healthy eating habits.


Overeating Pain

   Stomach pain due to overeating arises due to increased expansion and stretching of the stomach to accommodate a large amount of food that you have eaten. This causes pressure on the stomach wall which is pushing against the diaphragm hence the pain. This pain will go after some time and time is directly related to how complex or how much fatty food you have consumed.

Overeating in pregnancy

"Eating for two" is a cliche now in pregnancy you only need to have around 300 plus calories more than your actual calorie requirement before pregnancy. 

      Overeating in keto 

       The limited scope in this diet can worsen the problem of binge eating in people who already have a tough time handling their relationship with food. Though keto has proved successful in weight loss in many people, in people with eating disorders it can worsen the problem.

       Conclusion

       Practice mindful eating that's the best way to eat healthily and stay healthy don't indulge yourself in overeating sin. 
        

    "Don't' follow the binge eating, and binge exercising, overeating, and over-exercising pattern".  

      Share with your friends and leave a comment below if you find it helpful.


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