Sometimes, you anticipate eating a lot at a buffet, party, or holiday meal. Other times, over-eating is a pattern rather than an exception. How much is truly too much? And if you are indeed at that point, how do you cut back?

इनके बारे में जानें:

What is over-eating?
The psychology of over-eating
4 Strategies to control over-eating

What is over-eating?

Over-eating is eating beyond what’s needed to fuel your body. It is eating past the point of fullness. When you over-eat, you eat even though you aren’t hungry. If it becomes a habit, it can lead to weight gain and ईटिंग डिसऑर्डर. Whether intentional or not, all do it at some point. The short-term symptoms of over-eating are often just related to stomach discomfort, but there are long-term consequences of over-eating which, over time, can negatively impact your health. It is important to recognize whether you are over-eating and, if you are doing so frequently, take steps to reduce the behavior.

The psychology of over-eating

Over-eating is very common, and it’s biological. When you are stressed, your body makes more of a hormone called cortisol. Increased cortisol is a fight-or-flight response that, among other things, tells you it’s time to find food. It can make you crave foods high in sugar, fat, or salt. How fast you eat, what you eat, and when you eat can all contribute to over-eating.

Over-eating causes include:

Emotional eating

You are more likely to eat when stressed, sad, or in a bad mood. Eating causes your brain to release endorphins, which are feel-good hormones. So, you eat excessively, not necessarily because you are hungry, but because it feels good.

Boredom eating

It’s not unusual to reach for a snack when there isn’t much else to do, even when you aren’t hungry. You might find yourself eating mindlessly because you are bored or distracted. It may have health implications, including weight gain. When over-eating becomes a habit, it is mostly consuming junk, packaged, processed foods, like chips, sweets, cakes, cookies, chocolates, etc., which can lead to cholesterol and डायबिटीज.

Social and cultural influences on eating habits

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In social situations, to connect with family and friends, you may be more distracted, nervous, or pressured to eat as everyone else is eating, even if you are no longer hungry. Your culture also influences what you eat, why, and how often you eat.

4 Strategies to control over-eating

The question looms – how to stop over-eating? If you recognize the signs and are ready to take action, here are a few strategies to help you avoid over-eating:

1 Mindful eating: Tuning into your body’s cues

You might want to eat for many reasons, but you need to eat for only one: nourishing and energizing your body. Be sure you are not falling into the trap of eating mindlessly just to eat. Being mindful about your meals and what you are eating is important since paying attention to your body’s cues can help you connect with nourishing food.

2 Portion control and balanced meals

Portion size is critical. Take advantage of nutrition food labels and reputable sources’ recommended amounts of foods. These guidelines can set the baseline for a realistic serving size. You might also try eating off of a smaller plate. Eat a balanced meal comprising a variety of fresh fruits and vegetables with adequate proteins, carbohydrates, fats, vitamins, and minerals. Also, include a source of fiber like salads, which makes you feel full after eating.

3 Healthy snacking alternatives

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Avoid overeating calorie-dense foods or processed foods, including those high in:

नमक
Added sugar
Saturated and trans fats
Empty calories

Fill your plate with vegetables containing more fiber, which will make you feel full and hence slow down your digestion. Here are some healthy snacking alternatives that can help you avoid over-eating:

Yogurt
Fruits like grapes, kiwi, cherries, etc.
A combination of nuts, seeds, dried berries, or fruits
Roasted chickpeas
ओटमील

When choosing snacks, you can also consider foods like makhanas or trail mix that are low in fat and sugar and high in fiber and water.

4 Managing emotional eating triggers

You could be using a food solution to fight an emotional issue. Recognizing this behavior and processing your emotions are important steps to reduce over-eating. Find other ways to fulfill yourself emotionally:

अगर you are depressed or lonely, call someone you trust or seek help/therapy, play with your dog or cat, or look at a favorite photo.
If you are anxious, dance to your favorite song, squeeze a stress ball, or brisk walk.
If you are exhausted, treat yourself to hot tea, a shower, or wrap yourself in a warm blanket.
If you are bored, read a good book, explore the outdoors, or turn to an activity you enjoy.

Sometimes over-eating happens on occasion especially when you have access to more food than usual. Other times, it becomes a pleasurable yet unhealthy habit that reinforces itself. Whatever the cause, you must avoid it by implementing the mentioned strategies. Lastly, over-eating might also be a sign of something more complicated. If you find yourself over-eating often, talk to your dietitian or doctor.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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