Psychogenic or compulsive overeating is an eating disorder characterised by uncontrollable consumption of large amounts of food, leading to weight gain. Every time a person puts another bite of their favourite food in their mouth, they choose which need to satisfy: a physical one, related to the intake of nutrients, or a psychological one, which satisfies emotional hunger and temporarily distracts them from their problems. Eating a huge portion in one sitting or consuming a large number of calories per day leads to metabolic disorders in the body, the accumulation of fat and harmful substances in the tissues, digestive problems, poor health and even depression. The body begins to expend additional energy on processing the food it receives or accumulating fat reserves, and the production of necessary hormones deteriorates. This leads to even greater problems: you have to ‘eat away’ your poor health in order to get a quick release of pleasure neurotransmitters and glucose at any cost.

Boredom and depression are the main factors leading to overeating. Uncontrolled eating, which leaves behind feelings of guilt, is a common accompanying factor in other psychological problems. Such behaviour can manifest itself as a result of general low mood, fatigue, lack of sleep, and adverse events at work and at home. Overeating is often the result of psychological or physical restrictions, such as following a diet or other strict conditions that lead to high levels of stress. The brain thinks that it has been deprived of something or will be deprived of something and begins to store nutrients intensively while they are still available. Other physical factors also play a role: low water consumption, eating quickly, lack of a regular eating schedule, and an unbalanced diet do not lead to satiety. In pursuit of a feeling of fullness and pleasure, a person consumes unhealthy food over and over again, further trapping themselves in a cycle of poor nutrition. Ultimately, the body may simply lack certain nutrients, macro- or microelements, so before compiling an individual diet, it is advisable to undergo all the necessary tests and replenish their content through proper nutrition. Source: psychologia.ru

As far as genetics are concerned, it has been established that overeating affects the genes responsible for macrophages — cells that recognise and utilise the remains of old cells, pieces of bacteria and other unnecessary toxic substances in the body. Overeating leads to depression, negatively affects social adaptation, and can lead to diseases associated with excess weight, such as obesity, diabetes, physical inactivity, etc. In turn, these disorders worsen the quality of life and are directly related to early signs of ageing and a shorter lifespan. Numerous studies show that people with a body mass index greater than 24 have a shorter life expectancy than their less overweight peers. Depression and a lack of an active lifestyle and daily routine are also directly linked to an increase in mortality from all causes. Source : www.bionco.ru

First of all, eliminate distractions while eating. When you put food in your mouth, you need to focus on that process, not on watching a film, surfing the internet, chatting with a friend or getting lost in your thoughts. This will help you understand exactly why you are eating, listen more closely to your body’s reactions and notice when you are full. Secondly, find out which foods can cause you to have an unhealthy reaction and make you want to eat more than you should. For example, if ice cream or a bar of chocolate does not stay in the kitchen but is eaten in its entirety in a short time, it is better not to keep such foods within easy reach and try to avoid places where they might catch your eye. If you do buy such food, buy small, ‘one-bite’ packages, even if it is not cost-effective. However, do not deny yourself all your favourite treats. Understanding that on a certain day of the week you can eat your favourite food, even in limited portions, will allow you to stay on track, wait for that time and avoid the possible development of depression. It is better not to deprive yourself of your usual foods, but to gradually add more fresh vegetables and fruits, whole grains to your diet, and then over time your diet will change for the better with minimal effort on your part and without excessive resistance. Drink enough water and eat foods that are low in calories but high in fibre — this will add volume to your portions and help you feel full. Use a small plate and arrange your food so that it looks bigger. If your urge to snack is caused by stress, try listening to your favourite soothing music, gardening, meditating or doing yoga instead, or at least take a few deep breaths and try to switch to positive thoughts. Eat regularly and stick to a balanced diet. Although some methods, such as intermittent fasting, have a positive effect on weight loss and well-being, in other cases, skipping meals can lead to uncontrolled eating at completely inappropriate times. Keeping a food diary is also an excellent way to prevent overeating and better establish the habit of eating on a schedule. A rapid increase in blood sugar is the result of eating foods with a high glycaemic index, so choose foods that are rich in protein rather than carbohydrates and do not cause sharp fluctuations in sugar levels, such as beans, oats and brown rice. Eat slowly, being mindful of each bite, focus on the sensation of food in your mouth, chew thoroughly and enjoy the process. It takes 10 minutes for the brain to receive and process the signal that food has been consumed and release the satiety hormone leptin. In addition, thorough chewing of food in the mouth promotes better digestion and absorption of nutrients. Replace sweet drinks with water and make sure you drink enough clean drinking water. You can find a new enjoyable activity or hobby that will distract you from the desire to snack unnecessarily. Spend more time with your family and friends. If depression or boredom is the main cause of overeating, do not hesitate to consult a doctor for proper medication. Regular uncontrolled overeating, accompanied by feelings of guilt and leading to a loss of control over eating habits, can be a sign of a serious disorder. Visiting a psychotherapist and dietitian will help you deal with the psychological problems that lead to uncontrolled overeating. Your body and mind will thank you many times over when you manage to establish a healthy diet and all your indicators return to normal.

Food is the primary way we obtain nutrients from the environment. Its quality and quantity affect all processes in the body – from the formation of well-being to the renewal of cells and organs, to the maintenance of optimal body weight. The ability to control and organise nutrition correctly is a valuable skill that improves life quality and leads to its prolongation.