Commenting on the findings, co-author Nabil Alshurafa noted that these patterns reflect a “complex interaction of environment, emotions, and habits.” According to the researchers, understanding typical overeating patterns can aid in personalized treatment for patients with obesity.
So, what made the list?
Takeout Food
Many people today prefer the increasingly popular option of takeout food. A variation on this theme is ordering meals online.
As you scroll through menus filled with tempting options, it’s hard to settle on just one. Whether dining alone or with others, people often order more food than they need.
The availability of takeout food “leads to excessive consumption due to large portion sizes and the high palatability of the products,” the researchers wrote in their report. “The widespread presence of fast-food outlets and marketing strategies contribute to automatic behaviors that override internal hunger signals,” the scientists believe.
Dining Out
The second pattern includes those who tend to overindulge when eating at restaurants. “People are more likely to overeat in a comfortable social setting,” the researchers say.
Their observations indicate that we eat more in the company of friends than when alone or with strangers, especially if the meal stretches into the night.
Midnight Fridge Raids
The urge to snack at night, often on high-calorie foods, is a common way to unwind after a long day. This disrupts circadian rhythms and, consequently, eating patterns. The result? Extra pounds.
Uncontrolled Eating for Pleasure
According to the researchers, binge eating for pleasure often comes with a loss of control over the amount consumed and even over daily tasks, they believe.
Stress Eating
Typically, this excessive eating at the end of the day is a response to and loneliness, writes Daily Mail. This pattern is also known as emotional eating, which involves “eating in response to negative emotions rather than physiological hunger.”
In such cases, the food is often high-calorie—what we call “comfort food,” the authors added, with results published in the journal npj Digital Medicine.
How to Prevent Overeating?
According to experts from the British Heart Foundation, there are several simple rules that can help you put an end to overeating once and for all.
Avoid Extreme Hunger
Feeling hungry before a meal is perfectly normal. However, if you’re too hungry, it may lead you to eat faster, consume more, and choose unhealthy foods.
So, don’t skip meal times!
Practice Mindful Eating
Avoid snacking in front of the TV or on your phone. Food should be enjoyed. Chew it thoroughly. If you find yourself eating too quickly, put down your knife and fork between bites. This will help slow down the process and is also beneficial for digestion.
Choose More Filling Foods
Opt for filling dishes that are high in protein but relatively low in calories, such as fish, skinless chicken or turkey, low-fat cheese, natural yogurt, beans, and lentils. Foods high in fiber are also beneficial: fruits, vegetables, oatmeal, whole grain pasta, and brown rice.
Wait 20 Minutes Before Going for Seconds
If you’ve finished eating, wait and check if you’re really still hungry before going for another serving. It takes the brain about 20 minutes to recognize fullness.
Try Cooking More at Home
Portions at restaurants are usually large. The more prepared food we see, the more we tend to eat. Meanwhile, cooking at home can help control portion sizes.
Don’t Make Food a Cult
When we give certain foods special status, it becomes hard to resist them. To avoid this, include more healthy foods in your diet. It’s also wise to reduce portion sizes for both main meals and snacks.
Ultimately, we should eat to live, not live to eat!
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