Are You Overeating? Signs, Risks. And 4 Smart Fixes

Continuing to consume food, after your body has already had enough, is a sign that you are no longer eating for nourishment. But out of habit or impulse.

When this becomes a frequent pattern, your body weight will gradually increase. And there is a chance of long-term illnesses, including diabetes and various heart-related problems, states Cleveland Clinic and Healthline.

This pattern should not be confused with binge eating disorder, which is a separate medical condition.

1. How To Tell When You’ve Gone Beyond What Your Body Needs

It’s not always obvious when you’ve eaten more than your body can comfortably handle, especially if you rush or aren’t paying attention.

Only after a brief delay, around 20 minutes, do you realise you’ve overdone it, often followed by heaviness or stomach discomfort, says Cleveland Clinic. 

2. Why People Start Overeating?

Stress is one of the strongest triggers for overeating, informs Harvard Medical School. When you’re overwhelmed, stress chemicals rise, and rich, sugary 'comfort favourites' can feel irresistibly soothing, nudging many people to eat far beyond their needs.

Other contributors include ignoring sensible serving sizes, finishing food simply because it’s there, lack of adequate rest, being surrounded by many tempting choices, overeating dishes that taste exceptionally good or the reluctance to let food go to waste.

3. How To Stop Overeating? 

• Spot The Foods That Spark Your Cravings: Realise which are the items that are most likely to make you go overboard. Once you recognise these personal troublemakers and keep your distance from them -- you’ll significantly lower the chances of eating far more than you planned, states Healthline.
  
  
• Stay Hydrated: Maintaining good hydration helps your body tell thirst from appetite, making it easier to steer clear of unnecessary eating, says Medical News Today.
  
  
• Choose Ingredients Packed With Fibre: Pulses, leafy vegetables, whole grains, and fresh fruit. It helps your stomach feel comfortably filled for longer, cutting down the temptation to keep reaching for more food, according to Healthline.
  
  
• Eat mindfully: Your food intake should be slowly and purposefully to avoid any type of distractions, advises WebMD.

4. What You Can Do Once You’ve Eaten Too Much

Get yourself moving. Have a gentle stroll. Sip some plain water. Stay upright instead of collapsing on the sofa or heading to bed. Avoid fizzy beverages. And try a light bit of activity to help your body settle, says WebMD.

5. Possible Consequences Of Eating More Than Your Body Can Handle

Cleveland Clinic and ScienceDirect outline the damage of overeating:

• Can lead to an increase in body fat. 

• May upset the natural signals that guide appetite. 

• Raises the likelihood of conditions like heart problems, strokes, diabetes. 

• Might interfere with clear thinking and concentration. 

• Can leave you feeling queasy. 

• May trigger gas and bloating problem.
  
  
• Often results in drowsiness or a strong urge to sleep.