Overeating

What is important to know

The reasons for overeating can be different. Sometimes it is associated with extreme physical hunger after skipping meals or strict diets. Other times, food becomes a way to relieve anxiety, tension, boredom, loneliness or low mood.

Overeating can also be exacerbated by chronic sleep deprivation, stress, certain depression conditions, certain medications, and changes in appetite.

It is important to distinguish normal overeating from episodes in which a person feels unable to control how much they eat or stop eating. Such episodes may occur in eating disorders and require separate evaluation.

How does overeating manifest itself?

A person may notice that:

regularly eats more than planned;

continues to eat after feeling full;

eats much faster than usual;

there is a feeling that it is difficult to stop;

you want to eat even without pronounced physical hunger;

food is used to reduce anxiety, sadness or internal tension;

episodes occur more often in the evening or at night;

there is a desire to eat alone so that others do not see the amount of food;

physical discomfort, heaviness or nausea occur after eating;

feelings of guilt, shame or self-disappointment appear.

What to pay attention to

How often do episodes of overeating occur?

Do you feel out of control while eating?

Does overeating occur after prolonged restrictions or skipping meals.

Is there a connection with stress, anxiety, boredom, loneliness or depressed mood.

Whether the episodes occur primarily in the evening or at night.

Has your weight changed?

Do you have an increased appetite or a constant feeling of hunger?

Is overeating accompanied by significant feelings of guilt or shame?

Does it leave you with a desire to starve, exercise excessively, induce vomiting, or use other ways to “compensate” for what you ate.

Did the changes begin after a new medication was prescribed or its dosage changed?

How eating behaviour affects health, mood, relationships and daily life.

What can help

Eating regularly, without long breaks or overly strict restrictions, can reduce the likelihood of severe physical hunger and subsequent overeating.

It is useful to observe for some time the situations in which the episodes occur: was there physical hunger, what emotions were present, what happened immediately before eating and how the state changed after it.

If food is often used as a way to cope with unpleasant emotions, it can be helpful to gradually develop other ways of emotional regulation.

At the same time, excessively strict diets and “punishing” oneself after an episode of overeating can maintain the cycle of “restriction - extreme hunger - overeating - guilt - new restriction.”

When to ask for help

Contact your doctor or mental health professional if binge eating episodes occur regularly, are accompanied by loss of control, cause significant emotional distress, or begin to affect your health and quality of life.

Consultation is especially important if, after overeating, intentional fasting, vomiting, abuse of laxatives or diuretics, excessive exercise, or other compensatory actions occur.

If overeating is accompanied by significant changes in body weight, persistent thirst, frequent urination, or other significant physical symptoms, it is also important to get a medical evaluation.

If eating behaviour is associated with persistent low mood, severe anxiety, feelings of worthlessness or hopelessness, it is worth contacting a mental health professional.