Have you eaten dinner?
The friends are a little full.
Have you eaten in front of the screen?
It's always easy to eat too much, sometimes because of taste, sometimes because of stress, sometimes because of habit.
When eating, we put food in our mouths with our hands, and then control our mouths to eat food through our brains, or when we are full, we stop eating.
Many times, we eat and eat, and our stomach knows that it is full, and then we wait for it to tell the brain, and by the time the brain responds and controls our hands and mouth, it is likely to be 20 minutes later. 
*：unsplash
In the past 20 minutes, we have eaten a lot of food unconsciously, until we react, only to find that our belly has grown larger, and our belts have begun to become very tight.
Have you ever had this experience of "unknowingly overeating"? What changes will happen to the body if you eat too much often? Let's talk about it in detail today.
Eating too much
It will overload the body
The most direct effect of eating too much is that the stomach is stretched and has to occupy more space in the abdominal cavity, which is likely to squeeze other internal organs, causing bloating, nausea, vomiting and other manifestations.
The indirect effect is that if you eat too much, your body's multiple digestive organs will have to be overloaded.
The first is the stomach, which not only eats big, but also secretes a large amount of gastric juice to digest food. The enlarged stomach, coupled with too much gastric juice, is likely to affect the opening and closing of the lower end of the esophagus, resulting in the reflux of gastric acid into the esophagus, causing heartburn, which is often referred to as "heartburn".
This is followed by the pancreas and liver, which have to secrete more insulin, digestive enzymes, and bile to facilitate the digestion of these foods.
Finally, the intestines, which not only secrete more digestive juices to digest food, but also have to absorb excess nutrients. The intestinal flora also has to work more to digest food.
*: Healthy China.
In addition, studies have found that eating too many high-fat, high-energy foods can increase feelings of sadness, tension and annoyance.
All of these changes can affect sleep. Some foods can also raise body temperature after a meal, which can also interfere with sleep, leading to a decrease in sleep quality and affecting the mental state and quality of life the next day.
Eating too much for a long time
The impact on the body is really big
In addition to short-term pain and discomfort, eating too much often is the long-term burden on the body, as well as the various health problems caused by it.
Causes obesity and increases the risk of death
Eating too much for a long time means that you have taken too much nutrients for a long time, which is likely to lead to obesity. Obesity is a risk factor for many diseases and increases the risk of death, such as:
Type 2 diabetes. People with a body mass index (BMI) of 30 and 35 kg m have a 5-fold increased risk of developing type 2 diabetes. And people with a BMI of 40 to 45 kg M have a 12-fold increased risk of developing type 2 diabetes.
Obstructive sleep apnea. bmi30.0～34.9kg m and BMI400～45.The risk of obstructive sleep apnea increased by 5 and 22 times, respectively, in people at 0 kg m.
Cardiovascular disease. Obesity can also affect cardiovascular health, increasing the risk of diseases such as coronary heart disease and stroke. People with BMI>30 kg M had a 64% increased risk of ischemic stroke and a 24% increased risk of hemorrhagic stroke.
Nonalcoholic fatty liver disease. For every 1 cm increase in waist circumference, the incidence of non-alcoholic fatty liver increases by 3 10%, and for every 1 unit increase in BMI, the incidence of non-alcoholic fatty liver increases by 13 38%.
Cognitive decline in function. Obesity can make cognitive function decline faster in the elderly by increasing inflammation in the body and impairing vascular endothelial function.
*:Internet. Caught in a vicious cycle of "overeating".
Eating too much for a long time will disrupt the body's appetite regulation, causing people to fall into a vicious circle of overeating.
Overeating inevitably involves foods high in fat, salt or sugar that stimulate hormones like dopamine that make you feel happy, which over time causes your brain to associate these pleasures with certain foods, ultimately encouraging you to eat for pleasure rather than hunger.
How can you keep your mouth shut
Prevent yourself from eating too much?
How do you know if you're eating too much?
Here it is recommended that everyone eat "eight points full". In this state, you are almost full enough to support the next meal, but you will not feel bloated, and if you stop eating or take away food, you will not feel inseparable.
*: Health Fresh.
Of course, many people may eat too much unknowingly, or sometimes they are stressed and want to eat. Here are a few tips for your reference:
Learn about the foods that are most likely to trigger you to eat too much, reduce your exposure, or find alternative foods, and be careful not to eliminate them completely. For example, if you always eat a lot of ice cream and suddenly make a vow to "never eat ice cream again", it is basically impossible to fulfill, and it is easy to make you feel deprived of your hobbies, and it is easier to fall into overeating.
*:Internet. Eat more foods rich in dietary fiber and water. This type of food is more likely to produce a feeling of fullness, so there are naturally fewer opportunities to eat other foods.
You need to chew slowly when eating. By chewing slowly, you can give your brain a little more time to know that "you're full" for the first time.
Keep track of your food and mood changes at each meal. Through the "food diary", self-monitoring can be achieved, and it is also conducive to finding the trigger foods or triggers of overeating, and finding solutions faster and better.
*: CCTV Life Circle.
Try to eat on time and maintain good eating habits to avoid overeating caused by being too hungry and help you better control your diet.
Find an alternative way to decompress. Try to reduce stress in your life, and find other ways to release stress and soothe your emotions, such as listening, chatting with people, etc., to avoid emotional overeating.
However, if overeating is more serious, or if you have a food addiction, it is recommended to seek help from a professional organization as soon as possible.
If you still can't help it, you will eat too much.
Then find a meal buddy with a smaller meal.
Believe me. Under the influence of others.
You may just eat less
References. 1]pehl c, pfeiffer a, waizenhoefer a, et al. effect of caloric density of a meal on lower oesophageal sphincter motility and gastro-oesophageal reflux in healthy subjects. aliment pharmacol ther. 2001;15(2):233-239.
2]apolzan jw, bray ga, hamilton mt, et al. short-term overeating results in incomplete energy intake compensation regardless of energy density or macronutrient composition. obesity (silver spring). 2014;22(1):119-130.
3]suni e, debanto j. sleep and overeating. 2022. sleepfoundation.
4]ansari s, haboubi h, haboubi n. adult obesity complications: challenges and clinical impact. ther adv endocrinol metab. 2020;11:2042018820934955.
5]buie jj, watson ls, smith cj, et al. obesity-related cognitive impairment: the role of endothelial dysfunction. neurobiol dis. 2019;132:104580.
6]singh m. mood, food, and obesity. front psychol. 2014;5:925.
7]johnson f, wardle j. variety, palatability, and obesity. adv nutr. 2014;5(6):851-859.
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