Eat right: It’s mind over matter; 5 strategies to break free from overeating

All of us have some time or the other made a statement: Oh My God! I have over eaten. Did you know that children may end up overeating for various reasons, including physiological, psychological, and environmental factors.

Children, like adults, may turn to food for emotional comfort. Stress, boredom, sadness, or even happiness can trigger emotional eating in some children. Food may provide a temporary distraction or a source of pleasure and comfort.

Kids may have difficulty recognising and interpreting their body’s hunger and fullness signals. They may eat beyond their actual physiological need because they haven’t developed a strong sense of satiety or may not be tuned in to their body’s cues. Also, parental feeding practices play a significant role in a child’s eating behaviors. For example, if parents use food as a reward, punishment, or use restrictive feeding practices, it can lead to overeating or a disrupted relationship with food.

Sheena Ahuja, Home Science teacher at Apeejay School, Sector 15 in Faridabad said that there are several reasons why a child may end up overeating. “It has been seen that if some kids are under stress – it could be related to how he/she looks or even school pressure – they tend to overeat,” Ahuja said.

Adolescent age is very tender and precarious. Kids at this age take everything very seriously, especially when it comes to how they look. “A common practice is intermittent fasting or going on a strict diet. But sometime during the day they will feel hungry and that is when binge eating takes over. This could be chocolate, chips, and colas which are full of sugar. Also, it only satiates hunger for a small time. Children feel hungry again and once they are home, they want to eat pizza, burger or anything fried. And since they are hungry, they tend to end up eating more,” Ahuja said and added that the adage – eat breakfast like a king, lunch like a prince, and dinner like a pauper – should be the mantra.

Concurs Shriya Maini, an alumna of Apeejay Institute of Management and Engineering Technical Campus in Jalandhar and Founder of Immuno Eats. “It is true that we tend to overeat. Stress, being anxious, and unable to deal with the pressure are some reasons why students will end up overeating. Another reason is that we seldom watch what we are eating since we are conditioned to multitask and our mind is something else. This is a strict no-no,” Maini said.

She is quick to point out that children seldom take time to eat their food. “They eat very quickly and may end up eating more. Did you know that it takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full? There is a reason why our grandmothers told us to eat slowly and chew each bite 32 times. If you eat slowly, you never overeat,” Maini explained.

Advice for the parents

1.       Don’t force your child to finish their food fast.

2.       Ensure that your child eats healthy snacks and or food.

3.       If your child is in the habit of eating all the time, suggest they drink a glass of water first. Give them a snack only if they are still hungry.

4.       Avoid eating junk food, give your child healthier options. This way, even if the child overeats, it won’t add to their weight or harm their gut health.

5.       Give your child fruits and nuts like cashews, fox nuts, and almonds to name a few when they are hungry.

Ahuja said that parents must be creative when it comes to cooking meals for their children. “Make sure that the food is beautiful to look at. A salad with just cucumbers and tomatoes is not attractive. But add a few fruits, lettuce leaves, cucumber, nuts, sprouts, tomatoes and a vinaigrette made at home and the child will eat it with relish,” Ahuja said.

Fallout of overeating

Weight gain: Over time, excessive overeating can contribute to obesity, which is associated with various health issues such as heart disease, diabetes, and joint problems.

Digestive problems: Overeating puts a strain on your digestive system, leading to discomfort and digestive issues. It can cause bloating, indigestion, acid reflux, and constipation.

Nutritional deficiencies: When you overeat, you may be consuming excessive amounts of unhealthy foods that are high in calories, unhealthy fats, and sugars. This can lead to an imbalance in your nutrient intake

Energy fluctuations: Overeating often causes blood sugar levels to spike and then drop rapidly. This can result in energy fluctuations, leaving you feeling sluggish, fatigued, or experiencing mood swings.

Disrupted hunger and satiety signals: Consistently overeating can disrupt the natural hunger and satiety signals in your body. This can make it difficult to recognise when you’re truly hungry or full, leading to a loss of intuitive eating habits.

Poor sleep quality: Overeating, particularly close to bedtime, can interfere with sleep quality. It may cause discomfort, indigestion, and potentially disrupt your sleep cycle, leading to insufficient or poor-quality sleep.