Overeating, defined as consuming food beyond the body’s nutritional needs, is often driven by emotions, habits, or distractions rather than genuine hunger. It can lead to weight gain, digestive discomfort, fatigue, and long-term health problems. In an Instagram post, nutritionist Nmami Agarwal highlighted the importance of preventing overeating, calling it essential for avoiding multiple lifestyle-related health issues.
She explained that overeating is rarely a matter of weak willpower. “Most people don’t overeat because they lack willpower. They overeat because they ignore their body’s signals,” she said. According to Agarwal, the body has built-in mechanisms—such as hunger hormones, fullness cues, glucose response, and gut–brain communication—that naturally regulate food intake. However, factors like stress, excessive screen time, and diet-related confusion can disrupt these signals.
She added that even a balanced meal may leave a person feeling bloated or unsatisfied if these signals are ignored. To counter this, Agarwal recommends pausing before meals and eating with awareness, stopping at a point of gentle fullness rather than overeating. She suggested three simple questions people should ask themselves before eating to develop better habits.
1. Am I Actually Hungry?
Agarwal emphasised that this question helps differentiate between physical hunger and emotional cravings.
- True hunger is accompanied by physical signs such as stomach growling, reduced energy or concentration, and a feeling of emptiness after several hours without food.
- False hunger is often triggered by emotions, stress, boredom, or thirst and typically results in cravings for specific comfort foods.
Understanding this difference can help individuals make more mindful eating decisions.
2. Am I Eating With Attention?
The nutritionist stressed the importance of mindful eating habits.
- Eating with attention involves slow chewing, enjoying the food, and avoiding distractions such as phones or television. This improves glucose response, digestion, and satiety signalling.
- Eating without attention, such as while scrolling or watching TV, leads to unconscious overeating, delayed fullness signals, and poor digestion.
3. Am I Full or Just Finished?
Agarwal also highlighted the difference between genuine fullness and simply finishing a plate of food.
- True fullness is a calm, satisfied feeling that occurs when the brain registers satiety, usually around 20 minutes after eating.
- Just finished refers to eating until the plate is empty without pausing, which can lead to heaviness, overeating, and blood sugar spikes.
In conclusion, Agarwal noted that regularly asking these three questions can help prevent overeating and support better metabolic and digestive health. She described overeating as a “slow poison” for the body and urged people to cultivate mindful eating habits for long-term well-being.
Disclaimer: This content provides general information only and is not a substitute for professional medical advice.