I want to spend three blog posts talking about overeating – why do we do it? is it normal? how much is okay? how is it connected to binge eating?
In this post, I’m going to briefly describe my experience with overeating, if I should even call it that. I consider all of my eating to be normal, even if I sometimes eat past a perfect ideal of satiety. I think the term overeating can have a negative quality, and may possibly be connected in your mind to eating disorders and compulsive actions. I call it overeating for lack of a better word, but maybe there should be a better word, because I’ve found that explaining to people that some overeating is normal can leave them them feeling a little uneasy. If this is the case for you, I hope this blog series will help ease your mind.
The overeating I’m speaking of in my experience is fully chosen, in balance, and infrequent. It is not something I feel compulsively driven to do, or feel guilty about doing. I haven’t been extremely full since I stopped binge eating in 2005, nor would I have any desire to be. But, I have been a little uncomfortable after big holiday dinners; I’ve felt my stomach stretched more than might be ideal after eating my favorite meals at restaurants; I’ve eaten desserts even after being fully satisfied from meals; I have chosen to have a few more bites of delicious foods even after my physical needs were met; I’ve eaten snacks or treats without any hunger at all, just to be social or just because the foods looked too good to pass up.
Overeating is subjective because there is no perfect blueprint on what amount is exactly right for anyone. We all have to make educated guesses for ourselves based on our body’s signals and what we know to be reasonable portions. In the situations I described above, it’s possible that my body actually did need the energy from the foods that I perceived to be more than I needed. Being a little too full or eating when not hungry is not necessary overeating. Sometimes it’s just what we need for a variety of reasons. Getting overly analytical and vigilant about the exact amount you should eat, and being overly critical of yourself if you eat beyond a perfect satisfaction level is not helpful. It can lead to some unhealthy obsessions and can drain your valuable energy.
When I eat in the ways that I described above, I don’t label it overeating in the moment. I just feel the sensation of being a little too full or eating when not physically hungry, and move on with my life. Then, my body gets hungry again, and I eat again. Judging every eating decision you make, including when you choose to overeat (or eat more than you may physically need, or eat past the point of ideal fullness, or whatever you’d like to call that type of eating) will only make eating much more difficult. Throughout this blog series, I’ll continue to call this type of eating overeating for simplicity, but know that there is no one exact definition, and know that some overeating is certainly normal. If you are a recovering binge eater, the most important thing you need to know about overeating is that it doesn’t mean you’ve failed or that you’ve “blown it,” and it certainly doesn’t mean you are destined to follow it with a binge.
If you want extra guidance as you learn to give up the struggle with food, here are some resources for additional support:
Brain over Binge Course – Self-paced online lessons (plus an app) for only $18.99/month. Includes over 125 tracks to listen to that give you the information and answers you need as you end binge eating.
Group Coaching – Get help from coach Julie and support from others who are overcoming this habit. Includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.
One-on-one Coaching – Book a 45-minute private session with coach Julie. She will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.