Overeating and the effects of overeating

The study published in the American Journal of Physiology: Endocrinology and Metabolism says that overeating occasionally does not cause any side effect but if done regularly it can affect your weight, fat concentration and blood sugar levels.

How to identify overeating ?

Overeating can be defined as eating more than the body’s ability to digest at that point of time. It doesn’t simply mean eating the wrong foods, or eating too much. If the stomach lacks the fire or the power to digest at a particular time, then even a slice of an apple will amount to overeating.

Hence, overeating doesn’t just mean eating a large quantity of food, it also means eating that food at the wrong time.

Top 3 ways to control over eating :

  1. Eat before you are hungry : This idea may sound odd, but think about this : You wait to eat dinner until you are hungry or your set dinner time. Now you’re starving. You dive into your cabinets looking for whatever is easiest to make, and dig into the first thing you see. You eat so fast, you don’t realize how full you are—and now you’re stuffed and wishing you hadn’t eaten so much.
    OR You’re so hungry that you may be experiencing slight nausea or a headache from the hunger. But you may even eat unhealthier foods because you’ll likely eat one of the first things you find; forget about taking time to make a healthy dinner You may have similar experiences if you wait too long to have lunch at work, or eat breakfast late in the morning.
  2. Eat Slower and Relish your food : It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time. “Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine,” explains Ann MacDonald, a contributor to Harvard Health.
  3. Pay Attention to All Your Hunger Cues : If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. A nutritionist once said, “I always know I’m hungry when I’m happily working on something and all of a sudden I’m annoyed by what I’m doing.” Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:Growling stomach, Nausea, Headache, Low energy and Suddenly irritable (“hangry”)

Bonus Tip : The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future.

-Apurva

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