Does Overeating Show a Lack of Discipline or Know-How?
Binging and overeating are not simply a matter of lack of willpower. There are a number of underlying factors that contribute to these behaviors. The most resonant explanation comes from the book The Hungry Brain: Outsmarting the Instincts That Make Us Overeat.
It explores why we are wired to binge eat by examining the hormonal and neural mechanisms that drive hunger and satiety. The author, Stephan J. Guyenet Ph.D, argues that our brains are wired to seek out calorie-dense foods because in the past, these foods were scarce and necessary for survival. In modern times, however, these foods are readily available, leading to overconsumption and weight gain.
The book also discusses how certain hormones such as ghrelin and leptin play a role in regulating hunger and satiety. Ghrelin, also known as the "hunger hormone," stimulates appetite and increases food intake. Leptin, on the other hand, is known as the "satiety hormone" and suppresses appetite and food intake. When we eat calorie-dense foods, our brains release dopamine, which triggers the reward center in our brains, making us feel good and crave for more. This creates a cycle of overeating that can be difficult to break.
The book also shows how our food environments, such as the availability of processed foods, have changed in recent times, making it easier to consume more calories than our bodies need. Additionally, the book examines how lifestyle factors, such as stress and lack of sleep, can disrupt hormone balance and lead to overeating.
The evolutionary theory is really helpful to our understanding of overeating but there are also modern insights that can help round it out:
Emotional Eating
Many people turn to food as a way to cope with negative emotions such as stress, anxiety, or depression. This is because food can trigger the release of feel-good chemicals in the brain, such as serotonin, which can temporarily alleviate emotional pain.
Emotional eating refers to the practice of using food as a means of coping with emotions or stressors. This behavior can lead to overeating, weight gain, and a host of other negative physical and psychological consequences. While it is a common problem, it is also one that can be effectively addressed with the right strategies and support.
One of the key factors that contribute to emotional eating is the experience of negative emotions, such as sadness, anxiety, and anger. Research has shown that these emotions can trigger cravings for palatable, high-calorie foods (1,2). This is thought to be related to the release of stress hormones, such as cortisol, which can increase appetite and lead to a preference for energy-dense foods (3). Additionally, negative emotions can also disrupt regulation of eating behaviors, leading to a loss of control over consumption (4).
Another contributing factor is the use of food as a coping mechanism. This can happen when individuals are not able to effectively deal with stressors in their life, and instead turn to food as a way to numb or distract from their emotions (5). This can become a habit over time, and can lead to a cycle of emotional eating that is difficult to break.
To stop emotional eating, it is important to first identify the triggers that lead to the behavior. This can be done by keeping a food and mood diary, which can help to identify patterns in eating and emotional states. Once the triggers are identified, it is important to develop a plan to manage them. This can include finding alternative coping strategies, such as exercise, journaling, or talking to a friend, that can help to reduce stress and negative emotions.
Cognitive-behavioral therapy (CBT) is an effective approach for addressing emotional eating. This type of therapy aims to help individuals change the way they think about food and emotions, and to develop more positive coping strategies. Studies have shown that CBT can lead to significant reductions in emotional eating and weight loss (6,7).
Another effective strategy is to implement mindfulness practices, such as meditation, which can help to improve emotional regulation and reduce stress (8,9). Mindfulness can also aid in becoming more aware of the physical sensations of hunger and fullness, which can help to prevent overeating.
In addition, it can be helpful to work with a registered dietitian or a nutritionist to develop a healthy and balanced eating plan. This can help to ensure that individuals are getting the nutrients they need, while also avoiding foods that are particularly triggering.
References:
- Gearhardt, A. N., Corbin, W. R., & Brownell, K. D. (2009). Food addiction: An examination of the diagnostic criteria for dependence. Journal of addiction medicine, 3(1), 1-7.
- Jansen, A., Roefs, A., Nederkoorn, C., & Janssen, T. (2010). Stress-induced eating. Psychological bulletin, 136(5), 814-834.
- Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D., ... & Ickovics, J. R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic medicine, 62(5), 623
Availability of highly palatable foods
The availability of highly palatable foods can contribute to binging and overeating due to their ability to activate the reward system in the brain. Highly palatable foods, such as those high in sugar, fat, and salt, can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. This release of dopamine can lead to addiction-like behaviors, including binging and overeating.
One study, conducted by Avena et al. (2008), found that rats who were exposed to a diet high in sugar showed signs of addiction-like behaviors, including withdrawal symptoms and an increased tolerance for sugar. The study also found that rats who were exposed to a diet high in sugar had a decreased sensitivity to natural rewards, such as water, which suggests that the rats had become addicted to the sugar and needed more to achieve the same level of pleasure.
Another study, conducted by Gearhardt et al. (2011), found that individuals with a higher sensitivity to food cues, such as images of high-calorie foods, had a higher likelihood of being overweight or obese. The study also found that individuals with a higher sensitivity to food cues had a greater activation in the brain regions associated with reward and motivation, further supporting the link between the availability of highly palatable foods and binging and overeating.
Finally, a study conducted by Johnson and Kenny (2010) found that chronic consumption of a high-fat diet led to changes in the brain's reward system, specifically in the striatum, a region of the brain that is involved in motivation and reward. The study found that rats who were fed a high-fat diet for an extended period of time had an increased sensitivity to the pleasurable effects of high-fat foods, leading to an increased consumption of these foods and ultimately, weight gain.
Taken together, these studies suggest that the availability of highly palatable foods can contribute to binging and overeating by activating the reward system in the brain, leading to addiction-like behaviors. This highlights the need for more research on the topic, as well as the importance of interventions that can help individuals to control their cravings for highly palatable foods and ultimately prevent binging and overeating.
The impact of our environment
Food environments, such as those found in supermarkets, fast food restaurants, and vending machines, can have a significant impact on our eating habits. These environments can encourage binging and overeating, leading to negative health outcomes such as obesity and related diseases.
One study, conducted by researchers at the University of Liverpool, found that people who live in areas with a high density of fast food restaurants are more likely to be overweight or obese. This is likely due to the easy access and convenience of fast food, which can lead to increased consumption.
Another study, published in the Journal of the Academy of Nutrition and Dietetics, found that the availability of vending machines in schools is associated with higher rates of overweight and obesity among students. The researchers found that students who had access to vending machines consumed more calories and less nutritious food than those who did not.
A study published in the International Journal of Behavioral Nutrition and Physical Activity, found that the layout of supermarkets can also influence our eating habits. The researchers found that people who shopped in supermarkets with aisles that were wider and had more end-of-aisle displays were more likely to make impulsive food purchases, and purchase more high-calorie foods.
A study in the journal Obesity, found that people who live in neighborhoods with a higher density of supermarkets tend to have a lower body mass index (BMI) than those who live in neighborhoods with fewer supermarkets. The researchers suggested that easy access to healthy food options can promote healthier eating habits.
In a study by the Economic Research Service, it was found that people who live in lower-income neighborhoods and rural areas have less access to supermarkets and grocery stores, and are more likely to rely on convenience stores, which have a limited selection of healthy food options. This lack of access to healthy food options can contribute to binging and overeating on unhealthy foods.
How To Stop Overeating
Mindfulness
One of the most effective ways to stop overeating is to become more mindful of your eating habits. Mindfulness is the practice of paying attention to the present moment, without judgment. Research has shown that mindfulness can help people to become more aware of their hunger and fullness cues, which can help them to eat only when they are truly hungry, and to stop eating when they are full (1). Mindfulness-based interventions have been shown to be effective in reducing binge eating and promoting weight loss (2).
Exercise
Another strategy that has been shown to be effective in preventing overeating is to engage in regular physical activity. Exercise is known to help regulate appetite, increase energy expenditure, and improve overall health. Several studies have found that regular physical activity is associated with lower body weight and a reduced risk of obesity (3, 4). Additionally, exercise can help to reduce stress, which is a common trigger for overeating.
Sleep
A third strategy for preventing overeating is to get enough sleep. Sleep is essential for maintaining overall health, and lack of sleep is a common risk factor for obesity (5). Studies have shown that people who get less than 7 hours of sleep per night are more likely to be overweight or obese (6). Additionally, lack of sleep has been linked to increased appetite and cravings for high-calorie foods (7).
Eat Nutritionally Dense Food
Another important strategy for preventing overeating is to make sure you are eating a healthy diet that is rich in whole, unprocessed foods. Studies have shown that people who eat a diet high in fruits, vegetables, whole grains, and lean protein are less likely to be overweight or obese (8). Additionally, a diet high in fiber can help to keep you feeling full and satisfied, which can help to prevent overeating.
Get Professional Help
Finally, it can be helpful to work with a professional, such as a registered dietitian or a therapist, to help you develop a weight management plan that is tailored to your specific needs. They can provide you with support, guidance, and accountability, which can be especially helpful if you are struggling with emotional eating or other issues that may be contributing to your overeating.
Overeating is a complex problem that can be caused by a variety of factors. However, by becoming more mindful of your eating habits, engaging in regular physical activity, getting enough sleep, eating a healthy diet, and working with a professional, you can take steps to prevent overeating and promote healthy weight management.
References:
- Kristeller, J. L., & Hallett, C. B. (1999). An exploratory study of a meditation-based intervention for binge eating disorder. Journal of health psychology, 4(3), 357-363.
- Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eating disorders, 19(1), 49-61.
- Jakicic, J. M., Wing, R. R., Butler, B. A., Robertson, R. J., & Fava, J. L. (1999). Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in overweight women: a randomized trial. JAMA, 282(16),
