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February 2018 : What happens when you overeat

What happens when you overeat?

Eating a large meal can affect your sleep, your weight and your organs over the short and long term. Find out what really happens to your body when you overeat.

BY Cynthia DeMarco & Kellie Bramlet Blackburn

Sometimes it’s because something tastes really good. Other times, it’s due to stress or anxiety. Occasionally, it’s just a mindless habit. But chances are, you’ve overeaten at some point.

Why? “It takes about 20 minutes for your stomach to send a signal to your brain letting it know that you’re full,” says Erma Levy, a senior research dietitian at MD Anderson.

Eating beyond that point can lead to unwanted weight gain. And, carrying excess body weight increases your cancer risk.

But the problem isn’t just with the unwanted calories. Overeating affects your body in a variety of negative ways. We spoke to Levy to learn more about the harmful effects of overeating. Here’s what she had to say.

What happens to your body when you overeat?

A number of processes kick in when you eat more than you should at one time.

Abdominal discomfort

Overeating forces the stomach to expand far beyond its normal size. This, in turn, crowds the organs around it, making you feel uncomfortable and your clothing feel tight. It can also make you feel tired, sluggish or drowsy.

Bloating

Gas is a natural byproduct of digestion, but too much of it can leave you with an uncomfortably full or bloated feeling.

Heartburn

The stomach produces hydrochloric acid to break down food. Overeating can force this acid back up into the esophagus, resulting in heartburn, or acid reflux. Consuming foods that are high in fat, like pizza or cheeseburgers, makes you more prone to it.

Metabolic stress

Your metabolism may briefly speed up as it tries to burn off those extra calories. This can make you feel hot, sweaty or even dizzy.

Organ strain

Eating too much at once forces all of your digestive organs to work harder. They must generate additional hormones and enzymes to try to break down all that extra food. This can lead to insulin resistance and metabolic disorders.

What are the long-term effects of overeating?

Any time you eat, your body uses some of the calories you consume for energy. The rest are stored as fat. Repeatedly consuming more calories than you burn can cause you to become overweight, and eventually, obese. This, in turn, can increase your risk of cancer and other chronic health problems, such as diabetes and hypertension.

But overeating — especially unhealthy foods — takes a toll on your digestive system in other ways, too. Digestive enzymes are only available in limited quantities, so the more food you eat, the longer it takes to digest it. And if you overeat frequently, this delayed process can start keeping food in your system for longer periods of time, making it more likely to turn into fat.

Overeating can also impact your ability to rest well. Our circadian rhythms, which control sleep cycles, cause sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this delicate balance, too, making it harder for you to stay asleep.

How can I stop overeating?

Learn serving sizes

Here are the nine strategies I suggest.

Avoid distractions

Don’t watch TV, play on your cell phone or read while you eat. Focus on the meal itself and savor its flavors. This will not only increase your enjoyment of the food; it will also make you more aware of when you’re actually full.

Drink more water

Do this before, during and after meals to help your stomach feel fuller. It will keep you better hydrated, too, and prevent your body from confusing hunger with thirst.

Establish a regular eating pattern

Try to eat around the same time every day, and spread out your calories among three meals and two snacks. Eating regularly and not skipping meals will prevent you from getting too hungry, which can prompt overeating or unhealthy choices.

Watch what you eat

Pay attention to portion sizes throughout the day, and avoid highly processed foods like potato chips, which are easy to overindulge in.

Fill up on fresh produce

Fruits and vegetables are packed with fiber. And fiber helps you feel full between meals, so you’re less likely to snack. 

Keep a food journal

Record what you eat, when you eat it and how you’re feeling. Over time, this can help you notice both positive patterns and negative habits.

Plan ahead

It’s easier to make healthy choices when you’ve already stocked the fridge with fresh fruits and healthy snacks or prepared your favorite dishes in advance.

Use a smaller plate

Use a salad dish instead of a dinner dish. This easy psychological trick fools your mind into thinking you’re getting more, even if you’ve “filled your plate.”

Slow down

Put down your fork or spoon between bites. This mindful eating habit makes it easier to notice when you’re legitimately full and helps you appreciate your food more. Eating slowly also helps your body digest it more easily.

If you’ve tried all these strategies and still find yourself struggling, or if you feel like you have a real problem with overeating, talk to your doctor or a registered dietitian to see what they recommend. Remember: everyone overeats now and then, especially around the holidays. The important thing is to be mindful of your habits, and to take steps to correct them if you notice yourself overeating regularly.

Request an appointment at MD Anderson online or call 1-833-997-1856.

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