Start with the fresh fruit and vegetables in the appetizer tray. Take smaller portions and chew deliberately, savoring each bite. Limit fatty foods and sweet beverages as much as you can.
For dessert, take only a small slice of pumpkin pie, with fewer calories than pecan pie. Remember, the leftovers will taste just as good tomorrow, which is another holiday tradition. Here are a few tips from our New York gastroenterologists to help you digest more effectively after the meal:.
The information on this website is to provide general information. The information on this website does NOT reflect definitive medical advice and self diagnoses should not be made based on information obtained online. In fact, a Nutrition and Diabetes study found that overeating disrupts production of uroguanylin, a hormone that helps transmit signals of fullness and satiation to the brain. So, sign in RN to get your daily dose of wellness.
Home Healthy Eating Nutrition 6 ways overeating can adversely affect your health. Overeating can have terrible consequences for your body as it takes a toll on both physical and mental health. Aayushi Gupta 70 Likes. Overeating may be especially problematic for developing excess body fat or obesity because you may be consuming far more calories than you need 1. Excess calories from carbs and fats are much more prone to boost body fat 1 , 2.
To prevent excess fat gain, try filling up on lean proteins and non-starchy vegetables before eating higher carb and higher fat foods. Overeating is closely linked to excess body fat and obesity due to your body being in a calorie surplus.
To avoid fat gain, focus on lean proteins and non-starchy vegetables at meals. Two major hormones affect hunger regulation — ghrelin, which stimulates appetite, and leptin, which suppresses appetite 3. Eating foods high in fat, salt, or sugar releases feel-good hormones like dopamine, which activate pleasure centers in your brain 4. Over time, your body may associate these pleasure sensations with certain foods, which tend to be high in fat and calories. This process may eventually override hunger regulation, encouraging you to eat for pleasure rather than hunger 5.
You can counteract this effect by portioning out certain feel-good foods and eating them at a slower pace to allow your body to register its fullness. Chronic overeating may override hormones that control fullness and hunger, making it difficult to determine when your body needs food.
In turn, this condition has consistently been shown to increase disease risk 6 , 7 , 8. Obesity , which is defined as having a body mass index BMI of 30 or above, is one of the main risk factors for metabolic syndrome.
This cluster of conditions raises your chances of heart disease and other health problems, such as diabetes and stroke 9. Indicators of metabolic syndrome include high levels of fat in your blood, elevated blood pressure, insulin resistance, and inflammation 9. Insulin resistance itself is closely linked to chronic overeating. It develops when excess sugar in your blood reduces the ability of the hormone insulin to store blood sugar in your cells.
Learn serving sizes. Eat sensibly throughout the day. Pay attention to your portion sizes. Avoid processed foods which can be easily overeaten. Fill up on fresh fruits and vegetables. They provide a lot of fiber and will keep you full between meals and decrease the need to snack. Eat from a salad plate instead of a dinner plate. This will help you control your portion size.
Avoid distractions when you eat, such as watching TV, using the computer or other electronic devices. Eat slowly and put your fork down between bites. Drink water before, during and after meals. Plan your meals ahead. Keep a food journal to help you notice any positive or negative habits.
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