RELATIONSHIP WITH FOOD - OVEREATING & PREVENTION

Updated: Aug 29, 2020

Are you indulging in overeating even without realising you are doing so?


Overeating is a normal tendency for many individuals, such as having an extra helping at a meal even when they are already full or eating beyond satiety at a special holiday meal or a celebratory occasion. People who chronically overeat may have a common eating disorder called a compulsive overeating. It is also known as binge eating. This eating disorder is marked by eating large amounts of food, quickly (often to the point of discomfort), and by eating even when one is no longer hungry. Many people have a habit of binge eating now and then. But a compulsive overeater binge eats at an average of 2 times a week, for at least 6 months.  It is important to make a distinction between overeating and binge eating, as Binge Eating Disorder is a separate entity and diagnosable eating disorder, not just an occasional happening or symptom. Binge Eating Disorder is defined as recurring episodes of eating too much food in a small period of time than most people would eat under similar circumstances, with episodes marked by feelings of lack of control. Your mind does not ask you to overeat or binge, it’s the connections and associations that we make with food and the kind of relationship that we develop with food. However, it being a psychological disorder, it’s essential to understand the individual's mind towards eating and the entire process involved.


Many people overeat at times, but it doesn’t have to be that way.


Here are the 6 key triggers that affect your relationship with food and the amount of it that is consumed:


RESTRICTING FOOD: Whether on a weightloss nutrition programme or not, one should never restrict or completely stop a particular food at one go. One should take small baby steps to make any habit, a lifestyle change. Stopping anything suddenly or avoiding any food at one go is going to increase your cravings for that food really very fast which in turns lead to overeating or binge eating. Hence, never restrict and punish your body so much that it stops loving you back.


RESTRICTING CALORIES: Very common problem within masses wherein fad diets have taken over healthy and balanced eating. Restricting calories and not meeting your body’s nutritional requirement is eventually going to worsen your body’s metabolism. Low or Poor metabolism affects the body which has a direct relationship with your brain that forces the body to give up that diet and forces you to start eating everything. This leads to overeating, binge eating because you weren't happy with the diet with restricting calories which eventually led to you giving up. Hence, monitor your caloric intake rather than restricting it.


HUNGER: We often don’t understand hunger and thirst which leads to us taking it for granted by assuming thirst as hunger and hunger as thirst. Your body needs food, infact fuel every 2 hours but we tend to eat only when it’s lunch, breakfast or dinner time by forgetting and not understanding that the body needs food. This leads to overeating at the wrong and unwanted times.


BOREDOM: Connecting a situation or an emotion or a mental state of mind with food and using food as the only remedy often leads to overeating. Boredom often connects you to that refrigerator filled with all the yummy things. Learn to decode your cravings, find out what is making you overeat when you are bored, whether it is a feeling or an emotional state of mind.


DEHYDRATION: Dehydration affects your mind, thinking, thought process and state of mind. Hence, when the body asks for hydration, do not undertake it as hunger and indulge in overeating. Drink enough water for your body and mind to work well.

POOR RELATIONSHIP WITH FOOD: It’s proved that the ones having a healthy and good relationship with food often eat healthy, eat right and do not indulge in overeating. Hence, understand your body well, fuel it with the right food, nourish it and then your body will love you back.



7 Signs You’re Overeating & How to Prevent It


Worried that you’re overdoing it, but don’t know for sure? Check out these indicators below to know if you are overeating and learn how you can prevent it!


1) YOU CONTINUE EATING EVEN AFTER YOU FEEL SATISFIED:


Sometimes it really is #nomtastic, but it’s important to listen to your body. In fact, your stomach knows when you’ve had just the right amount or way too much. You should feel that you are no longer hungry rather than feeling like you’re bursting from the seams. This is something most people do from time to time and a lot of it has to do with their habits around eating. For example, eating too quickly and being distracted while doing so. It takes about 20 minutes for your brain and stomach to communicate that you’re full, so if you’re shoveling food down too quickly, this can contribute to overeating.


”The best approach is to practice mindful eating.” This means, pay attention to your hunger and stop eating once you reach the point of satisfaction and not to the point of being uncomfortable.


2) YOU FEEL SO FULL THAT YOU ACTUALLY NEED TO TAKE A BREATHER BEFORE YOUR NEXT BITE:

We’ve all been there before; whether it’s a late-night pizza binge or a giant rice bowl from Chipotle. But if you find yourself stopping before continuing to finish your meal because you’re getting too full, take this as a sign you’re overdoing it.