by Whatever the emotion – sad, happy emotional, do you constantly turn to food for comfort? Well, your body uses hunger as a natural signal that it needs food. However, you are more likely to overeat if your body is constantly craving food and you are hungry all the time. Overeating is a problem, ladies! Most people overeat occasionally, but for some, excessive overeating that feels uncontrollable can develop into binge eating disorder. You need to be aware of the triggers in order to manage them. So read the causes of overeating!
Health Shots turned to Malika Singh, Certified Integrative Nutrition and Health Trainer, to understand the causes of overeating.
Causes of overeating
Singh says, “Hunger, as you may have experienced, is just one of the many reasons we eat, as eating is a social and emotional need as well as a physiological need for our bodies. More often than not, it’s a combination of factors that lead us to eat repeatedly and overeat.”
Let’s take a closer look at these 9 more important reasons for overeating!
1. Emotional Eating
Stop trying to fill the emptiness inside you with food! If only emotional eating could help you fix the root cause, but it seems like it only makes things worse. Eating can provide temporary relief, but chances are you’ll feel guilty, overindulgent, and almost sick afterwards. Instead, learn healthy ways to manage emotions, overcome cravings, and avoid triggers, which are long-lasting ways to control emotional eating.
2. Malnutrition
Unwanted hunger, which occasionally leads to overeating, can be caused by a variety of factors. However, one of the main causes is a nutritional deficiency, particularly a lack of protein. Not only that, deficiencies in certain micronutrients like vitamins, minerals, and antioxidants can leave you craving everything from cheese to chocolate to fries. To avoid overeating, make sure your diet includes all the essential nutrients.
3. Eating out of boredom
When we’re bored, our brains aren’t stimulated and our dopamine isn’t; a neurotransmitter in our brain that is closely linked to feelings of reward and pleasure is very low. This prompts us to act it out, and eating is an intrinsic response as it is comforting, filling and gives us a safety net or sense of reward. So the next time boredom knocks on your door, just say, “Dear Stomach, you’re not hungry, just bored. So please close it!’ And try to find alternative ways to reward yourself, like taking a walk outside, chatting with a friend, or just listening to music!
4. You drank too much
Alcohol has been shown to increase appetite. While a drink or two may not have a significant effect, after a few drinks look more for salty or greasy snacks, which can contribute to overeating. Reducing or reducing the number of glasses you drink can help avoid overeating.
5. Stress eating
Our hormones are directly linked to our appetite, when we are stressed our cortisol levels rise and so does our appetite. It also makes us more likely to choose fatty, rich, and high-calorie foods. Stress eating is sometimes unavoidable, but knowing how to control it is key to maintaining long-term health. Stress-relieving techniques, such as breathing exercises, pursuing a hobby, or seeking support from friends and family are most practical at times like these.
6. Hormonal imbalance
A balanced diet helps your body function well. But when you’re not getting enough food, your body produces the hunger hormone ghrelin. It indicates that your body needs nourishment and when it doesn’t get it, you feel hungry, which can lead to overeating. The hormonal imbalance that can lead to overeating can also occur during your menstrual cycle.
Also read: 6 Ways Overeating Can Affect Your Health
7. Strict diets
Strict dieting and starving can be taxing on the body and mind. People often suffer from diet fatigue and feel deprived of their favorite foods. Then all roads lead to large, high-calorie meals that often cause you to overeat. A flexible eating plan that is kind to both body and mind is not only more sustainable, it also provides you with all the macro and micronutrients you need to thrive emotionally, socially, physically and spiritually.
8. Mindless eating
According to a study published in August 2020 in Appetite, people tend to eat mindlessly when engaging in an activity that makes it difficult for them to keep track of their intake. People are more conscious of their food choices and less likely to overeat when they are less active. Therefore, when eating, concentrate solely on your meal.
9. Social Relief
Do you feel like you tend to overeat when you’re out and in social situations? Well you are not alone! Humans are social creatures and what better way to connect than through food and conversation? However, there are a few simple tips to help you keep the pounds off and end the night feeling like you ate for two! Have a light meal before heading out. Even if it’s at your favorite spot, eat a high-protein snack before you head out. Stay hydrated throughout the evening, especially if you consume alcohol. Tune in to your body’s subtle cues to know when you’re sufficiently full. Enjoy the evening and the conversation as much as your food.
Remember, you are what you eat! So watch your diet and follow healthy habits.
