Eat your problems away

Binge eating is a condition that many people struggle with at some point in their lives. Whether it’s eating too much at a celebration, indulging in comfort food during stressful time, or simply not being mindful of portion sizes, overeating can happen to anyone. While it may seem harmless in the short term, it can lead to weight gain, unhealthy habits, and emotional distress in the long run. So, what are the reasons behind binge eating, and how can we address this behavior?

Why do we binge eat?

There are many reasons  why people binge eat, and they often go beyond just feeling hungry. Some of the most common causes include:

1) Emotional eating: Many people turn to food as a way to cope with emotions like stress, sadness, or anxiety. Food, especially comfort foods, can provide temporary relief or a sense of control, but it does not solve the underlying emotional issues.

2) Mindless Eating: In today’s fast-paced world, we often eat without paying attention to what or how much we’re eating. This can happen when we’re distracted by screens, such as watching TV or scrolling on our phones. Before we know it, we’ve consumed more food than our bodies actually need.

Other Reasons Why People Might Resort To Binge Eating

3) Portion Sizes: The size of servings in restaurants and packaged foods has increased over the years. Larger portions can trick our brains into thinking we need to eat more, even when we’re already full. It can be hard to stop when there’s still food left on our plate.

4) Social Influences: Social gatherings often revolve around food, and there can be pressure to eat more than usual in these situations. Whether it’s a holiday feast or a dinner with friends, social norms can sometimes lead to overeating.

5) Habit: Sometimes, overeating becomes a habit. If you’re used to eating large meals or snacking frequently, your body may start to expect and crave that extra food, even when you’re not actually hungry.

How to Stop Overeating

While overeating can be a challenging habit to break, there are several strategies that can help you take control of your eating habits:

1. Practice Mindful Eating: Pay attention to what you’re eating and how much. Take time to savor each bite, and listen to your body when it signals that you’re full. Avoid distractions like TV or phones while eating, as they can make it easier to lose track of how much you’re consuming.
2. Identify Emotional Triggers: If you tend to overeat when you’re stressed or upset, try to find alternative ways to cope with those emotions. Exercise, journaling, or talking to a friend can help you manage emotions without turning to food.
3. Control Portion Sizes: Be mindful of portion sizes, especially when eating out or ordering takeout. You can ask for smaller portions, or simply take half of your meal home for later. At home, use smaller plates to help control the amount of food you’re serving.
4. Keep Healthy Snacks on Hand: Instead of reaching for chips or sweets, stock up on healthier snacks like fruits, vegetables, or nuts. Having nutritious options readily available can help prevent overeating when hunger strikes.
5. Stay Active: Regular physical activity can help regulate your appetite and improve your overall health. Exercise can also be a great way to manage stress and reduce emotional eating.

Conclusion

Overeating is a common challenge, but understanding its causes and taking proactive steps can make a big difference. By being mindful of our eating habits, addressing emotional triggers, and making healthier choices, we can learn to enjoy food without overeating. Small changes in our daily routines can lead to big improvements in both our physical and emotional well-being.

If you think that you can benefit from professional support on this issue, you can reach out here.

Tinkara Klinc is a Trainee Psychologist who works with adolescents and young adults offering support sessions. She is interested in child development and family dynamics, and is also furthering her education in the field of Developmental analytical psychotherapy.

References:

Macht, M. (2008). The Role of Social Influences on Eating. Nutrition, 24(8-9), 784–792.
https://doi.org/10.1016/j.nut.2008.02.005

Larsen, J. K., van Strien, T., Eisinga, R., & Frijters, J. E. (2015). Stress, Eating, and the Food Environment: A Systematic Review. Psychology & Health, 30(9), 1016–1035.
https://doi.org/10.1080/08870446.2015.1057001

Wansink, B., & van Ittersum, K. (2007). Portion Size and the Obesity Epidemic. Journal of the American Dietetic Association, 107(8), 1456–1461.
https://doi.org/10.1016/j.jada.2007.05.011