what does constant eating do to the body
You can probably guess what happens if yous swallow too much over time. Only what about when you overeat at dinner? Beyond fully a petty fleck blimp, there are some things happening in your torso. We interviewed two dietitians to get the deets on what happens to digestion and your body when y'all eat besides much. Plus, tips for what to practise when you feel stuffed.
What Happens Subsequently a Meal When Yous Eat Too Much
Short-term furnishings of eating also much
- Acid reflux or heartburn
- Feeling sluggish
- Tummy discomfort
- Elevated claret sugar
When you eat, your stomach expands to concord what you lot have consumed. A stretched, or total, stomach sends signals to the brain that you lot are full. Eating also much can crusade the stomach to stretch past its normal capacity, leading to feeling overly total. This can lead to pressure and discomfort equally the contents of the stomach pass into the small intestine.
"In the short term, an extra big meal tin can cause digestive discomfort and mayhap acid reflux which can be very unpleasant," says registered dietitian, Lauren Harris-Pincus, Chiliad.S., RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club. Acid reflux occurs when stomach acid flows back into the esophagus and causes a sour taste or burning sensation. "This is especially problematic when the repast is consumed shut to bedtime because laying down volition worsen the furnishings and interfere with sleep," says Harris-Pincus. (Learn more almost the all-time and worst foods for acrid reflux.)
Speaking of sleep, "Eating beyond your point of satisfaction can too cause a sense of drowsiness or feeling sluggish as the torso is redirecting its attention to digesting the excess food," says Harris-Pincus.
Your blood sugar can also get elevated, especially if you eat a large corporeality of carbohydrates, says Lauren Manaker, One thousand.Southward., RDN, LD, a Charleston-based registered dietitian and owner of Nutrition Now. Blood sugar (glucose) rises after a meal, just refined carbohydrates fasten blood saccharide the nearly, compared to high-fiber carbs or carbs paired with protein and fat. When blood saccharide rises, the pancreas releases the hormone, insulin, which brings glucose from your blood to your cells for free energy. Actress glucose is stored as glycogen in the liver and muscles. After that, whatsoever actress glucose is stored equally fat. (Here are 10 good for you foods to eat every week to help with weight loss.)
Credit: Getty Images / cveiv / Kilroy79
What Happens Long-Term When You Eat Too Much
Long-term furnishings of eating too much
- Weight gain
- Increased risk of type 2 diabetes
- Insulin resistance
- Leptin resistance
- Elevated triglycerides
"Eating more than calories than you expend will crusade weight gain in the long term," says Harris-Pincus. "Information technology can also cause your blood sugar to spike, especially if the larger meals are heavy in processed carbohydrates and sugar."
Research shows that overeating, fifty-fifty in the short-term, tin crusade insulin resistance, in which cells are resistant to taking upwards the glucose that insulin is trying to deliver. This in turn keeps blood sugar levels high and over time can lead to weather similar obesity and type 2 diabetes. A 2017 report plant that ane day of binge eating led to impaired blood sugar control and insulin sensitivity in young, healthy adults.
Eating besides much over time can besides lead to leptin resistance. Leptin is a hormone produced by fat cells that tells the brain you are full. The more torso fatty someone has, the more leptin they will have. However, in leptin resistance, the brain doesn't receive the signal from leptin to stop eating. Therefore, ambition remains high leading to a vicious bike of continuing to overeat, which can lead to more fatty gain. Overeating can also heighten triglyceride levels, particularly if you consume too many high sugar foods or drink also much booze.
In regards to your stomach, "1 big meal similar Thanksgiving won't crusade your stomach to 'stretch' [permanently] considering it is meant to expand and contract to accommodate your daily food consumption," Harris-Pincus says, but, "consistently eating across when you are satisfied tin cause your breadbasket to expand to handle the chronic extra nutrient. This will require you lot to eat more than food to become satisfied on a daily footing. The best mode to avert this is to listen to your trunk and its hunger and fullness signals to avoid overeating."
What To Do When You lot've Eaten Also Much
Showtime things showtime, don't beat yourself up almost it, says Manaker. What y'all exercise most of the time matters more than than what you do every one time in a while. "To go some brusque-term relief, you can chew on some ginger, sip on ginger tea, or have some black licorice root. Taking a walk can help offering some relief likewise. Staying upright and fugitive lying down can as well be a practiced step to reduce the risk of experiencing heartburn. Don't drinkable carbonated beverages, and instead stick with flat water," she says.
"If you detect that you are constantly overeating, pay attention to whether annihilation is triggering this behavior," says Manaker. For example, are you physically hungry or eating because you are stressed? Often people volition overeat in the evening because they didn't eat enough throughout the day, whether intentionally or unintentionally. Aim to become protein, fiber and salubrious fats at each meal and to eat every 3-iv hours. Show upwards to meals hungry but not starving. If you show up starving, you lot are likely to eat apace and then overeat considering you don't give your breadbasket fourth dimension to tell your brain y'all are full. Y'all are also more than likely to accomplish for simple carbohydrates first considering your blood saccharide has dipped and then depression that your body is peckish the quickest source of energy—sugar. Use a hunger calibration of 1-x that goes from not hungry to feeling blimp to help you appraise hunger and fullness throughout the day. Slow down while eating and try to have 20 minutes to finish a meal.
"Being mindful of portions can assist preclude this beliefs from continuing. Having a snack, like a handful of basics, before a repast tin can assistance you experience less ravenous at mealtime and possible assist you manage your portion sizes," says Manaker.
Bottom Line
Overeating tin cause discomfort in the short-term but eating too much long-term can lead to weight proceeds, forth with other metabolic issues such as insulin and leptin resistance, high triglycerides and increased risk for obesity and diabetes. Don't beat yourself up for overeating every once in a while but if information technology becomes a habit, talk to your doc or piece of work with someone similar a dietitian who tin can help you determine the root causes and provide solutions.
Source: https://www.eatingwell.com/article/7900720/what-happens-to-your-body-when-you-eat-too-much/
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