Carlos Solis
In a recent study, researchers from Northwestern University in the U.S. identified five common patterns of overeating. Over the course of two weeks, the team monitored 60 adults with obesity using sensors and a mood-tracking app.
Co-author Nabil Alshurafa said these patterns reflect “a complex interaction of environment, emotions, and habits.” Understanding typical overeating patterns can help tailor treatment for people with obesity.
So, what made the list?
Takeout Food
Many people today prefer the increasingly popular option of takeout food. A variation on this theme is ordering meals online.
As you scroll through menus filled with tempting options, it’s hard to settle on just one. Whether dining alone or with others, people often order more food than they need.
The report says the availability of takeout leads to excessive consumption because of large portion sizes and the high palatability of many products. Widespread fast-food outlets and marketing create automatic behaviors that can override internal hunger signals.
Dining Out
The second pattern is overeating at restaurants. The study found people tend to eat more in comfortable social settings.
Observations showed people eat more when they’re with friends than when they’re alone or with strangers, especially if the meal stretches into the night.
Midnight Fridge Raids
The urge to snack at night, often on high-calorie foods, is a common way people unwind after a long day. Nighttime snacking can disrupt circadian rhythms and, consequently, eating patterns. The result? Extra pounds.
Uncontrolled Eating for Pleasure
The study found that binge eating for pleasure often involves losing control over how much is consumed and can even interfere with daily tasks.
Stress Eating
This type of overeating at the end of the day is often a response to stress and loneliness. This pattern, called emotional eating, means eating in response to negative emotions rather than physical hunger.
In these cases, people frequently reach for high-calorie “comfort food,” the study published in npj Digital Medicine found.
How to Prevent Overeating?
Experts at the British Heart Foundation suggest several simple rules to help stop overeating.
Avoid Extreme Hunger
Feeling hungry before a meal is perfectly normal. However, if you’re too hungry, you may eat faster, consume more, and choose less healthy foods.
So, don’t skip mealtimes!
Practice Mindful Eating
Avoid snacking in front of the TV or on your phone. Enjoy your food. Chew it thoroughly. If you eat too quickly, put down your knife and fork between bites. Slowing down helps digestion.
Choose More Filling Foods
Opt for filling dishes that are high in protein but relatively low in calories, such as fish, skinless chicken or turkey, low-fat cheese, plain yogurt, beans, and lentils. Foods high in fiber also help: fruits, vegetables, oatmeal, whole grain pasta, and brown rice.
Wait 20 Minutes Before Going for Seconds
After finishing a meal, wait 20 minutes before going for seconds to see if you’re really still hungry. It takes about 20 minutes for the brain to register fullness.
Try Cooking More at Home
Portions at restaurants are usually large. The more prepared food we see, the more we tend to eat. Cooking at home helps control portion sizes.
Don’t Make Food a Cult
When we give certain foods special status, they become harder to resist. Include more healthy foods in your diet, and reduce portion sizes for both main meals and snacks.
Ultimately, eat to live, not live to eat!
Photo: Unsplash
