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  • With Mayo Clinic nutritionists

    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • Nutrition-wise blog

  • May 30, 2009

    Overeating — What causes it?

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

22 comments posted

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It may seem obvious, but it's worth saying that we eat for many reasons — hunger and appetite, of course — but also to celebrate, to be social, to soothe and to relieve boredom. To prevent overeating and weight gain, we first have to understand what drives us to eat.

Hunger: The physical sensation that you need to eat
Think about the rumbling in your stomach. That's a physical sensation. Numerous studies have looked at how hormones initiate and end eating — playing a major role in determining body weight. These include ghrelin, which seems to trigger hunger, and leptin, which reduces it. The physical sensation of hunger — or its absence — is tied to these hormones. The time of day, timing of meals, emotions such as stress or contentment, and even the types of foods you eat all affect these hormones.

Appetite: The desire to eat
"Oh that looks good enough to eat!" You get the picture. Problems with appetite regulation can be mild and contribute to gradual changes in weight — or they can be severe such as anorexia and bulimia. Appetite problems may be caused by disease, medications or even psychological issues.

Satiety: The condition of physically feeling full
Say it with me now, "I couldn't eat another bite." Research has shown that feeling full turns off hunger and appetite. You can feel fuller longer by eating solids over liquids, not skipping meals, choosing high-volume and low-calorie foods (vegetables and fruit), and substituting whole grains for refined grain products. The answer is still out, however, on whether individual diets — for instance high versus low carb or protein or fat — offer an advantage when it comes to satiety.

"Mindless" eating: Eating in response to factors other than those above
This is a term coined for all of the other reasons that we eat. Do you fall prey to mindless eating? Have you noticed that when you order a super-size meal you typically eat all of it? Do certain situations, such as watching TV or talking on the phone, trigger overeating?

Yes, the reasons we eat are complex. Given the epidemic of obesity in this country, it's obvious that overeating is a significant problem. It's critical to find ways to turn down hunger, normalize our desire for food, feel full and satisfied, and deal with the situations that trigger us to mindlessly eat.

What are your thoughts about this? What triggers overeating for you? Better yet, share what works for you when it comes to controlling what you eat.

Jennifer

22 comments posted

blog index

  • April 5, 2013 9:38 a.m.

    Good job with this blog post.

    - compulsive Eating

  • July 23, 2012 1:39 a.m.

    First good thoughts,thoughts of helath.Second eat raw nuts,seeds,fruits and vegetables as much as possible.Third fresh squeezed orange juice with graoefruit.Wheatgrass juice or powder with spirulina.Fresh carrot and apple juice with a combination of other vegetables.Organic apple cider vinegar.Unrefined sesame oil-internally-externally.Boken dead sea salts for soaking.I have been off high blood pressure meds.since Nov.2010 and have not taken anything for psoriasis in a year and a half.My psoriatic arthritis of my knee which used to be as big as a softball is great.All thanks to my husbands persistence in finding what works.And by us experimenting.I am also doing my own personal study on drinkin a blend of tea all day,which my husband and I found we lost weight but by not changing our habits.I shouldnt say that That was before we were treating our symptoms with proper nutrition.anyways Happy Trails and Good Luck I cant go without mentioning I know God was part of my healing That is part of those good thoughts

    - Andes

  • August 18, 2011 8:39 a.m.

    I am 73, have Type 2 diabetes, am overweight, and need to lose weight. Only recently have I been informed of the existence of ghrelin and its effect on weight. Since I have been unsuccessful losing weight, one doctor suggested the gastric sleeve, which she has and has eliminated her diabetes as well as 70lbs. I am trying to find more info about this and the effect of SSRI's on all of this. I've been on Paroxotene and am phasing it out.

    - Diana

  • February 14, 2011 10:28 a.m.

    Someone on the web stated your clinic identified 3 chemicals and how they "make you feel hungry" Where would I find that research on your site? Thank you

    - Angela

  • November 11, 2009 11:20 p.m.

    I lost a total of 70 pound and have kept it off for 7 years. It wasn't easy but I had to do something due to my high blood pressure. After loosing all of the weight I can now run 7 miles! You just have to find something that motivates you to live a healthier lifestyle. It could be for your family, but make sure that you do it for yourself. They will love you for that!

    - Patrick K

  • September 28, 2009 2:15 a.m.

    I have an interesting experience as a morbidly obese person. I recently (4 months ago) started a medication that provides a very different physical response to food. I have lived almost 40 years without a sense of being full. I think I have been experiencing hyperphagia. In addition to lifestyle, programs, self-control, and all the attendant things we do in our culture, I have tried appetite suppressants and anti-depressants and also provigil for sleep problems because I eat to get enough energy to get through the day. None of those helped. But a new psychiatrist had me try a combination that is helping. The drug that seemed to make the difference was for attention deficit--vyvance. It was revolutionary the first day to feel full. It is impossible for those who have that shut off valve (be it neurological, chemical, etc--in my case this is affecting a neurotransmitter) to understand what it is like to have no sensation of being full and to have this kind of hunger. It does come with a physical anxiety that is also impossible to describe unless you have been anxious in your body and then you are able to feel deeply relaxed all of a sudden. I do not have any rapid weight loss and I am not going to push myself into any additional stress around weight loss. But I can tell when I am full and it's after only 1/4 of what I usually eat. This is revolutionary and helped me realize this is not a moral issue and was never my choice. I was born without the mechanism to control appetite.

    - Monique

  • September 25, 2009 5:01 p.m.

    Thanks for going into all these different issues, I know what has helped me a lot in dealing with why I over eat, is trying to address the underlying issue behind my eating, for me that is my negative voice I got from my mother. It's funny I have just been reading over on Emotional Brain Training News about how those large things effect even the small choice we make about what we eat. Anyway, I thought others might be interested. :-)

    - Jennifer

  • August 27, 2009 10:19 p.m.

    I am about 50lb over weight I am under a great deal of stress and sometimes I work 20 hr, sleep 2 hr then go back to work again I am sole support of my family so I do what I have to do. I really don't eat that much and on some days I may only eat one time a day. Any suggestions?

    - linda

  • August 2, 2009 6:16 p.m.

    I have lost 40 pounds since January and maintained that since June! 25 more to go, but I am confident :-) I really had to look at what I ate, how much, why, and how I felt after eating, phsyically and emotionally. In my family we get together just to eat, eat a lot, eat a lot of bad stuff (though it tastes amazing) and eat some more. To top it all off I love carbs and eat when I am bored and lonely. To remedy all of these problems, first I concentrated on eating healthier alternatives to my usual fare such as bringing a Healthy Choice Steamer to work instead of eating out. I looked up nutrition facts about my favorite restaurants and chose the better meals when I went out. Making and putting smaller portions together controlled amount of food I ate. I realized that I actually didn't like to feel uncomfortably full and stopped eating too much at once. I keep more whole foods and fresh fruits and veggies in my house now to fall back on, spend more time preparing meals rather than depending on prepackaged. If I'm going to be alone for the evening I find projects to keep me occupied and remember how crappy phsyically and emotionally I'll feel if I eat a whole pint of ice cream. It took a lot of work to figure all of this out. For my next 25 pounds I want to concentrate even more on whole foods... great lifestyle change for me so far!

    - Shelby

  • June 23, 2009 4:27 a.m.

    Eating is never a problem for as long as we eat in moderation and most especially if partner it with exercise. Being healthy is important.

    - Harry Johnson Jr

  • June 19, 2009 3:05 p.m.

    Why no mention of blood sugar's role in hunger? Eat a load of carbohydrate and spike your blood sugar, then watch it crash down and send you back to the well in 2-3 hours. Control the carbs and control the hunger. Today so far I have eaten two eggs, two sausage patties and some cheese (8AM), 2 cups of salad (lettuce, a few berries, 3T of olive oil/balsamic/mustard dressing with a 4-5oz pork chop (11:30 AM), and one square of dark chocolate (3PM) and I'm not particularly hungry at 4:30. I've consumed about 10-15g carb all day.

    - Matt

  • June 19, 2009 1:06 a.m.

    Anyone who loves a 99 Cent store or dollar store and Rachael Ray is going to be in hog heaven. Rachael Ray has unveiled a book, full of recipes using ingredients that are found in the average 99 cent store, and a lot of people are on board with that kind of thinking. The author, Christine Jory, pointed out – being the sage that she undoubtedly is – that many of the things that Ray uses in her cooking show can be found in discount stores instead of going to high end groceries. You could eat for a year without worrying about a secured loan. Good food that you never need a cash advance for – I'd buy the 99 cent store cookbook. Read more here: http://personalmoneystore.com/moneyblog/2009/06/15/99-cent-store-cookbook-big-hit-frugal/

    - Leonel F

  • June 17, 2009 4:13 p.m.

    I have found that over-eating for me has more to do with the time. If it's 8am it's time for breakfast, if it's 10am it's time for a snack, 12pm it's lunch, 5pm snack before dinner, 6pm to 7pm it's dinner and 8 to 9pm another snack. This is a schedule I have been on for years and my weight has blossomed. So is over-eating more a matter of really bad habits than what we eat?

    - Sue

  • June 13, 2009 9:44 p.m.

    It's sooo defeating! Even after eating more than is needed, and/or foods I shouldn't have, even when I feel nearly 'stuffed', I still want more! I do stop at that point, but not much before. I'm carrying about 20 pounds too much, have cholesterol issues, and am pre-diabetic, but still I can't rein myself in; I need some of that leptin! :) I think Pixie S's comments make the most sense: There is something driving the eating that has nothing to do with hunger.

    - julia

  • June 9, 2009 6:49 p.m.

    I was raised by a mother who was an excellent cook and made sure I had a very healthful diet. Somewhere along the way, I discovered that hamburgers, fries, brownies, etc. tased so much better than the home-grown vegetables and fruits I had as a child. I am now 67 years old and 20 lb. overweight. I wish I had never tasted the fattening foods that I like so much better than healthy foods. At my age I would rather eat what I like and have a shorter life than eat healthy and live a longer life filled with the saddness that old age is bringing me. aW96KR

    - Sharon

  • June 8, 2009 10:16 a.m.

    Over eating. I can't say I have that problem. I have been working in a fitness center, and I have listened, read and talked about all health and nutrition topics possible. Eating healthy is a life style. Eating healthy and unhealthy is learned behavior. I find that people eat unhealthy because they are not educated on what healthy really means. Have a cheese burger and watch your arteries clog or have a salad with fresh tomatoes, baby spinach, red and green peppers and have all the vitamins that your body needs to keep you and every organ in your body working properly. So many processed foods just add salt, fat, sugar and uneccessary calories to your diet. I believe everyone should give themselves a fair chance and read about health and nutrition. If jobs or communities have a nutritionist available, then I say jump at the chance to meet with one! You will be surprized at what a little blood work will reveal about your diet! If people could stop and look at whats in their hand before they put it in their mouth and ask themselves what a healthier alternative would be, everyone would feel the difference in energy, nevermind lose a few pounds. Over eating itself is a battle to over come. Everyone is human, we all indulge once in a while, but if you know you do it on a regular bases, then maybe its time you visit your dr. They are there to help us. What do you have to lose? I find talking to myself about what I should eat and how much helps me make the right choice. Try it!

    - Cassandra

  • June 7, 2009 1:21 a.m.

    I know I'm an emotional overeater and overeat for a variety of reasons. Give me a feeling or emotion and I'll eat until I don't feel anything but too full. Usually all the wrong things too. Another contributor to overeating: I enjoy the socialness of eating with family and friends. I agree with Pixie S: it starts with a hole that needs filled and food is always handy when friends and/or family are not. But I've noticed if I have a wide variety of tastes, textures and recipes, I don't mindlessly eat; I just eat too much. Adding more vegetables and using smaller plates has helped too. But it's never been easy to get my appetite or weight under control. It's been the most difficult thing I've tried during the last 40 years. (You can tell I still haven't controlled it.) I'll take Pixie's suggestion and try therapy and nutritional counselling.

    - Jeannie Stewart

  • June 4, 2009 10:31 a.m.

    I wish someone could develop a pill to help me control my appetite and hunger. I do feel that it is a vicious cycle after age 65 and all the meds we find ourselves on--esp. meds for dibetes. I am on Actos. Do you find it increases appetite?

    - marilyn ryan

  • June 3, 2009 2:11 a.m.

    Sometimes, I overeat for the following reasons: 1. Pre-menstrual syndrome. I don't know if this has been scientifically proven but I can't seem to stop eating a week before my period. 2. Even when I'm already full, I tend to finish what's left over on my plate. To me, it's such a waste to throw leftovers to the trash. To think that a lot of people in the world are experiencing hunger... 3. Sometimes, I overeat to save money (especially if I didn't pay for what I'm eating). Overeating (eg., in breakfast) makes me feel full even until the next meal (eg., lunch) so I won't have to buy/prepare anymore for that meal.

    - kaye

  • June 2, 2009 10:53 p.m.

    I've been watching my husband overeat for about 20 years now, we've been married 30 years. It seems he eats the wrong foods (over processed) at the wrong times (night) and too much (large portions, double burgers and fries, a whole pizza, etc.) too fast. He often skips breakfast or lunch. I have never been over weight and find that even when offered fresh food of "real" value he simply doen't "like" them. He is now diabetic and suffering all the problems of excess weight like knee and foot problems, heart problems and tooth decay. I only wish he shared my eating habits, but unfortunately it doesn't happen. If I were to try to find the why, it would be a mother who insisted on a clean plate, fed a child beyond what he needed at an early age for fear he "wouldn't eat enough or not grow" and allowed poor food choices like pop, frys, overprocessed bread, chips, excess milk drinks taken to bed and/or snacks like cookies at bedtime. Education of young mothers on proper nutrition and as well as meeting the emotional care of children would go a very long way in influencing the healthier bodies of a nation.

    - Karen

  • June 1, 2009 10:35 a.m.

    Personally, I don't like that "full to the gills" feeling of overeating. I pay attention to how I feel when I'm eating and how certain foods make me feel after eating them. Most people don't pay attention to how they feel physically, emotionally or spiritually in relation to food. I think the mindless eating described in your blog is habitual eating, it correlates to cigarette smoking. Most smokers have activities, points in their commute to work and specific moments in the day that they smoke. Yes, eating a bowl of popcorn or ice cream at night is mindless and a habit. My experience with working with women with weight issues or eating disorders indicates that there is a deeper, spiritual component not addressed in diet programs. There is a deeper hunger. In working with an obese woman, there has usually been an event - divorce, death - that created a hole in her soul that she tried to fill with food. It's only by addressing that deeper hunger along with cognitive therapy, nutritional education and other traditional therapies that obesity can be treated.

    - Pixie Stevenson

  • June 1, 2009 10:20 a.m.

    Satiety is not "I couldn't eat another bite." Maybe people should ''recalibrate'' their satiety sence. We should not eat untill we fell we'll explose soon!!! When my meal seems less attractive, it doesn't taste as good as the first bite and i lost my appetite, I stop eating. Satiety is when i'm not hungry anymore and my appetite is gone. Listen to yourself!

    - Céline Plante

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