The problem of plenty is propelling us to eat more than we need. Food is in abundance and choices are devastatingly immense, be it at home, restaurants, parties, weddings or even on the streets. Overeating is becoming a norm because we have so much at our disposal. Hunger is no longer the driving force behind our food intake but our senses — visual and olfactory — are tempting us to eat more and more.
EATING VERSUS OVEREATING
Eating is defined as a means to swallow food through the mouth in response to hunger. We normally eat for energy and to obtain nutrients for growth and repair. It is our physiological need. However, we sometimes eat big amounts of food when we experience good or bad emotions. We use food as a coping mechanism. Many people feel they have lost touch with hunger and can’t stop eating when they have had enough. Overeating is an umbrella term that describes the loss of control of eating behaviours. The National Centre for Eating Disorder UK, classifies overeating into:
COMPULSIVE OVEREATING: This is not quite the same as binge eating disorder, it describes a milder form of binge eating. They simply go backwards and forwards to the fridge looking for something that will satisfy their need to eat. Some nibble a lot and can’t stop eating. Many find themselves unable to control specific foods such as chocolates, cakes, and fried snacks. Compulsive eaters normally do not binge eat.
BINGE OVEREATING: This is the most common eating disorder, where a person is unable to prevent himself or herself from eating large amounts of food, often in a mindless state in a short space of time; and eating feels out of control.
FOOD ADDICTION: Individuals may experience addictive-like responses to food, similar to those seen with classic substances of abuse. They feel powerless to control their urges. Biological evidence suggests that salt, sugars and fats contained within highly palatable foods may have addictive potential via activating dopamine reward systems in the brain.
HOW DO YOU IDENTIFY AN OVEREATER?
Two symptoms are commonly observed in those who overeat:
Eat large amounts of food: Eating what most people would think is an unusually large quantity of food.
Eat quickly: Most overeaters eat much more quickly than others. Night eating is also observed in some cases, whereby the person has small urges to eat during the day and then constant urges to eat between dinner and bedtime.
IS OVEREATING A PHYSIOLOGICAL OR PSYCHOLOGICAL PROBLEM?
Overeating can result from both physiological and/or psychological reasons but can also have deep rooted social and environmental explanations.
Physiological causes: The feelings of appetite and satiety involve complex interactions between hormones from the gastrointestinal tract to the hypothalamus and subsequent feedback.
Hormones involved in hunger and satiety: ghrelin, leptin, insulin, cortisol, dopamine, and serotonin. Psychological causes: Stress, anger, fear, boredom, sadness, loneliness
SIGNS TO WATCH OUT FOR…
PHYSICAL
Noticeable fluctuations in weight both up and down. Stomach cramps, constipation, acid reflux. Difficulties concentrating.
EMOTIONAL AND BEHAVIOURAL
Disruption in normal eating behaviours, including eating throughout the day with no planned mealtimes, skipping meals, and engaging in sporadic fasting. Eating large amounts of food in short periods of time resulting in lots of empty wrappers and containers. Appears uncomfortable eating around others. Frequently diets. Shows extreme concern with body weight and shape. Withdraws from usual friends and activities. Feelings of disgust, depression orguilt after overeating. A feeling of low self-esteem. Occasional devouring of food is acceptable but how does one know if they are eating normally? You need to take charge, if you find youreating is associated with three or more of the following: Eating much more rapidly than normal. Eating until feeling uncomfortably full. Eating large amounts of food when not feeling physically hungry. Eating alone because of feeling embarrassed by how much one is eating. Feeling disgusted with oneself, depressed or very guilty after eating.
FIVE STRATEGIES TO PREVENT OVEREATING EAT MINDFULLY:
Peopleare often engaged in other activities while they eat. Distracted eating will lead to overeating. Hence, one should switchoff their televisions, computers, tablets and phones at mealtimes.
EAT SLOWLY:
Fast eaters tend to eat more. If you eat slowly, the brain gets more time to receive the signal from the stomach that you are eating and getting full and give cues to stop eating. It keeps you full and provides satiety. In slow eating lies the answer to eating less.
PORTION CONTROL:
The amount you put on your plate will determine how much you will eat. Practice portion control by knowing the right portions for your body size. You can manage your portions by eating from smaller plates and bowls. Put all you need to eat on your plate instead of reaching out for serving dishes. Refrain from eating straight from the packet. Don’t buy things in bulk and stock them in the pantry.
IMPROVE DIET QUALITY:
Increase the amount of fibre and protein in your diet. Both fibre and protein keep you full longer and help you control hunger.
IMPROVE YOUR LIFESTYLE:
Reduce stress, sleep well and exercise regularly to combat overeating. If strategies don’t work for you, you would need medical treatment such as hormonal therapy, antidepressants, and psychotherapy.