The Science Behind Overeating (and How to Break the Cycle!)

If you’re anything like us, you’ll be familiar with the concept of mindless eating. Whether it’s boredom eating at work, demolishing too much in one sitting or grabbing at midnight snack, most of us are guilty. And whilst it all feels a little harmless at the time, the calories tend to add up. Still, before we get into the effects of overeating, we’re going to take a look at some of the biggest triggers. After all, in order to beat the monster, it’s important to understand its roots.

What Drives a Person to Overeat?

Almost everybody overeats on occasion. Still, for whatever reason, this behaviour is largely misunderstood. If you don’t understand the main causes of overeating, have no fear – we've done all the heavy lifting here for you! Getting a grasp of the underlying reasons for overeating is the first step to tackling and changing the pattern – so, without further ado - let’s dive in!

Of course, one of the biggest inducements of overeating is stress and anxiety. Also known as emotional eating, stress eating involves using food as a tool to soothe negative emotions. If you often find yourself snacking on the job or crunching your way through major life events, you just might be a comfort eater. Still, don’t worry – this behaviour is totally normal and actually pretty common. The way it works is that tough events and activities cause the adrenal glands release cortisol, which increases appetite. And here’s the really troubling part – even after you've taken some time to unwind, cortisol levels can stay elevated – meaning that you’ll feel peckish for longer.

Still, compulsive eating goes even further than the psychological – meaning that you are what you eat. Yes, as it turns out genetics play a huge role in overeating. In fact, researchers have now identified the exact gene which is associated with eating too much. It doesn’t stop there though – growing up around other food lovers can also make you more susceptible to picking up unhealthy eating habits from a young age. Still, none of this behaviour is set in stone, and there's a lot you can do to switch gears.

How Can I Curb the Cravings?

Of course, the most obvious way to tackle overeating is dieting, right? Still, a common problem this plan is falling off the off the wagon. If this is you, then there’s no reason to worry – there are a lot of other ways to curb your incessant cravings.

Without a doubt, one of the best ways to quiet your appetite is by adopting healthier eating habits to reduce hunger throughout the day. Fill up on protein to silence that grumbling in your stomach without consuming too many calories. Or, choose fibers like vegetables and whole grains for their natural health benefits. And of course, there are countless benefits to implementing a varied diet - including protection from noncommunicable conditions, improved mood, and better brain function.

And just as implementing a healthy diet is important, serving sizes and eating habits play a fundamental role in staying full throughout the day. For those who want to snack less, we recommend paying close attention to food portions. If you’re unsure about how to calculate your daily nutritional intake, you can find calculators for this online. In addition, you should avoid skipping meals and spread them out throughout the day. This will help to control your blood sugar, to avoid high spikes and falls.

In addition, getting the right amount of sleep is super important for anybody who struggles with their weight. Reason being that staying up at night increases the odds of snacking when you should be catching some much-needed shut-eye. In fact, one study found that those who struggle with overeating report noticeably higher symptoms of insomnia than the general population. Meanwhile, another investigation showed that shorter sleep duration is linked with higher levels of the hunger hormone gherlin and lower levels of leptin – the hormone which causes fullness. If you’re someone who struggles to get to sleep, it’s also important to reduce your intake of heavy or spicy foods - since this can equally interfere with getting a good nights’ sleep.

Being a natural snacker can sometimes feel like an uphill battle. Still, through implementing simple and effective strategies into your day-to-day routine, you should be able to cut down on the grazing in no time. And if you’re really doing great, reward yourself with a little treat every once in a while!