What Is Overeating? How Do You Prevent It?

Indulging in a sweet treat or enjoying your favorite pizza occasionally is perfectly normal. However, when stress hits, you might reach for those comfort foods more than usual. This tendency to overeat in response to emotional triggers is known as emotional eating.

According to the Cleveland Clinic, emotional eating is a common coping mechanism used to manage strong feelings. It can be defined as eating to escape, numb, change, or amplify our emotions. Research indicates that approximately 75% of our eating behaviors are driven by our emotions, Psychologist Susan Albers noted. 

“We eat not because we’re hungry, but because we’re bored, stressed or anxious,” Albers told Cleveland Clinic.

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The connection between emotional eating and stress is largely biological. When you experience heightened emotions, your body releases a hormone called cortisol. This hormone can increase cravings for high-calorie foods, making it easier to indulge beyond your needs. 

Furthermore, intense emotions can significantly impact your body’s ability to metabolize fat. A 2015 study revealed that stress can slow down metabolism, making it difficult to lose weight, Healthline noted. The unique study followed several women who reported experiencing stressors over 24 hours burned an average of 104 fewer calories compared to their non-stressed counterparts.

To reach this conclusion, researchers conducted interviews with participants about recent stressful events before offering them a high-fat meal. Following the meal, the women wore specialized masks that measured their metabolism by tracking the airflow of inhaled oxygen and exhaled carbon dioxide. The findings not only indicated a slowdown in metabolic rate but also revealed that stressed women exhibited elevated levels of insulin. The researchers estimated that the reduction of 104 calories burned daily could potentially lead to a weight gain of nearly 11 pounds over the course of a year. 

Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar levels. Elevated insulin levels pose serious health risks, leading to a condition known as hyperinsulinemia (hi-pur-in-suh-lih-NEE-me-uh), which occurs when insulin levels in the blood exceed healthy limits, Mayo Clinic notes. While hyperinsulinemia itself is not diabetes, it is frequently linked to the development of Type 2 diabetes.

Understand your emotional triggers.

Understanding the emotions or events that trigger your emotional eating is crucial for developing effective strategies to maintain healthy habits, regardless of life’s challenges. Various factors can lead to emotional eating, each impacting your choices in different ways. 

For instance, anxiety often drives individuals to seek comfort in foods high in sugar, salt, or fat, which can provide temporary relief from nervousness. If you find yourself reaching for these types of foods during stressful moments, it may be a sign that you’re using them to cope with anxiety, according to Evidation. Similarly, boredom can lead to mindless snacking, especially on hyper-palatable foods. In these instances, you might find yourself rummaging through the fridge, searching for something tasty even when you’re not genuinely hungry. 

Depression also plays a significant role in eating behaviors. While some people may lose their appetite when feeling down, others may experience an increase in cravings. Research indicates that those influenced by depression often gravitate toward energy-dense, calorie-rich foods, as they tend to be more appealing than lighter options. Recognizing these triggers can empower you to make more mindful choices and break the cycle of emotional eating.

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Here are some effective strategies to help you manage overeating.

Stopping overeating can be a gradual process, but here are some effective strategies to help you manage it.

1. Mindful Eating: Focus on your food while eating. Take smaller bites, chew slowly, and savor the flavors. This can help you recognize when you’re full.

2. Portion Control: Use smaller plates and bowls to help manage portion sizes. Pre-portion snacks instead of eating straight from the package.

3. Eat Regularly: Skipping meals can lead to extreme hunger and overeating later. Aim for regular meals and healthy snacks to maintain steady energy levels.

4. Stay Hydrated: Sometimes thirst is mistaken for hunger. Drink water before meals and throughout the day to stay hydrated.

5. Healthy Snacks: Keep nutritious snacks available to prevent reaching for unhealthy options when you’re hungry. Prioritize whole foods like fruits and vegetables. They are tasty and can help to fight off diseases like cancer and heart disease, studies show.

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6. Limit Distractions: Avoid eating while watching TV or using your phone. This can help you focus on your meal and notice when you’re full.

7. Emotional Awareness: Recognize emotional triggers for overeating. Consider keeping a food journal to identify patterns and develop healthier coping mechanisms.

8. Plan Meals: Planning meals in advance can help you make healthier choices and avoid impulsive eating.

9. Get Enough Sleep: Lack of sleep can disrupt hunger hormones, leading to increased cravings. Aim for sufficient, quality sleep each night.

10. Seek Support: If overeating is a persistent issue, consider talking to a healthcare professional or a registered dietitian for personalized advice.

Making small, sustainable changes over time can lead to lasting results.

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