You might be having a normal day scrolling through your phone, casually chomping on some chips, but then suddenly, you wonder, “Am I overeating?”. It is a question we all ask ourselves after a big meal, but what if we are overeating unknowingly?

With busy routines, endless food options, it is very easy to eat over our calorie limit and indulge in unhealthy food. But sometimes, you may be constantly snacking, finishing large portions of food because of boredom.

In this article, we will answer the question, “Am I overeating?” We will go through signs, causes, and simple ways to take care of your controlling habits.

Am I Overeating? Look out for these signs!

Many people wonder if they are overeating, but don’t know what signs to spot. Overeating doesn’t just mean eating large portions sometimes, but it can be small habits that add up over time. You might be overeating and don’t even realize it until you don’t recognize yourself. [1]

Here are some common signs to help you figure it out:

1. You feel bloated or full

Being full after meals is normal, but feeling stuffed could be a sign. You might be eating larger portions at every meal without even noticing it. Take a breath and notice how your stomach feels. Think about, “Am I overeating at every meal?”

2. You snack out of boredom

When you are bored, you end up looking at food for your next task. Mindless snacking is an easy way to overeat without realizing it. I mean, the Titanic is on TV, and you just want to drown in tears with some ice cream.

You might be eating out of boredom, so before snacking, ask yourself, “Am I overeating because I am bored, or am I actually hungry?”

3. You feel regret after eating

Self-control is a skill we need to develop. Even though we tell ourselves to start eating healthy from the next day, we end up falling into the food trap over and over again. Guilt meals can signal that you might be overeating. I myself ask, “Am I overeating?” after finishing my birthday cake the next day.

4. You feel tired after meals

If you feel heavy, sleepy, or uncomfortable after eating, you might be eating more than your body’s requirements. Ask yourself, “Am I overeating or making myself feel sluggish?”

Spotting these signs early on can help you not to overeat. It is very easy to give in to food traps mindlessly. Answering “Am I overeating?” gets easier when you are mindful about what you keep in your body.

Common Causes of Overeating

If you keep wondering, “Am I overeating?”, it is best to understand the reasons behind it. A lot of people overeat and don’t even realize it. Know why you might be overeating, and then take action against it.

• Emotional eating: When we are emotional, we end up consoling ourselves with comfort food. When this happens a lot, it makes it a habit to go after food anytime we feel any emotion.
• Large portion sizes: Portion sizes can be tricky, and they end up making you finish the whole plate without you even realizing it. If you think your portion sizes are big, you do not need to empty the whole plate.
• Mindless eating: You might be extremely stressed or just doing random stuff, which causes you to be distracted. You might not even be listening to your body, but the Cheetos packet is over. “Am I overeating?” This can answer that very well.
• Junk food: Let’s be real, they are yummy, which is why eating them is hard to stop. If you reach for chips, sweet, spicy food often, ask yourself, “Am I overeating because this food makes me want more?”

These were some causes to find the answer to your question, “Am I overeating?” Recognizing these signs can help you what you can do to fix it. It is not just about changing your habits, but it is also about protecting your health.

Health Risks Related to Overeating

If you know the cause and answer behind” Am I overeating?”, watch out for these health risks.

• Overeating adds extra calories, so you may slowly gain weight.
• Too much food can cause digestive issues or discomfort.
• Big meals take energy rather than give energy; they make you feel drained.
• Overeating can increase the risk of diabetes, heart disease, and other health issues.

These issues are not worth eating those extra calories. Staying aware helps you break the pattern.

What To Do if You Are Overeating?

The best thing to do is to accept that you overate and then work against it. It is okay that we let loose sometimes, but figuring out actions to fix that is necessary.

• Practice mindful eating and eat slowly, enjoying your food.
• Stay hydrated; sometimes we overeat because of dehydration.
• Do not skip meals, as skipping meals can result in overeating later.
• Control your portions, eat small but frequently.

Read: How To Build a Healthy Food Relationship? 5 Practical Tips

Simple steps, but they can make such a huge difference. Practicing these tips can help you feel more in control of yourself.

Conclusion

Overeating is very common and hard, but with consistency, you can stop that. Mindless eating is the most common problem when it comes to overeating. Control your portions when it comes to overeating. Try this little trick: use smaller plates when eating. This tricks your brain into thinking you are having large portions and will also help you remain full.

A little trick to the brain goes a long way, especially when it is meant to help you stay healthy. Watch out for emotional eating and binges. Always be mindful of it and just enjoy and savor each bite. Your body will thank you for it in the long run!

References

Razzoli, M., Pearson, C., Crow, S., & Bartolomucci, A. (2017). Stress, overeating, and obesity: Insights from human studies and preclinical models. Neuroscience and Biobehavioral Reviews, 76, 154–162. https://doi.org/10.1016/j.neubiorev.2017.01.026 pmc.ncbi.nlm.nih.gov+1experts.umn.edu+1