Why Are You Overeating and What You Can Do to Prevent It
The key to overeating isn’t to stop it completely—it’s to reduce it.
In this episode, we’re diving into overeating—whether it’s constant snacking, eating large portions, or feeling like you’re making the wrong food choices. Maybe it’s eating foods that don’t align with your nutrition goals or that don’t feel like they’re honoring your health. We’re going to break it all down.
I’ll explain the three main reasons why overeating happens, plus a fourth reason that’s specific to binge eating and how it differs. More importantly, I’ll share real, practical solutions that you can start using right away to reduce overeating in a sustainable way.
Ignoring Hunger Signals
One of the most common reasons people overeat is hunger, particularly at the end of the day. Many individuals start their mornings with a light breakfast, followed by scattered snacks or a quick lunch, but by the time evening rolls around, they find themselves starving. This often leads to mindless snacking before dinner—grabbing chips, crackers, leftovers, or sweets simply because their bodies are craving food. By the time dinner is served, they have already consumed a significant amount of calories, often from less nutritious sources, and may still end up overeating at their main meal.
The key to avoiding this pattern is to eat more regularly and ensure meals are balanced throughout the day. While individual needs vary, most people benefit from having structured meals—breakfast, lunch, and dinner—along with a planned snack if needed. If someone consistently feels hungry in the late afternoon and ends up snacking impulsively, it makes sense to introduce an intentional, balanced snack instead. A protein bar, Greek yogurt, apple with peanut butter, hummus with pita, or a small smoothie can help stabilize hunger and prevent overeating later. Ideally, snacks should contain a mix of protein and fiber, be around 120 to 300 calories, and provide enough sustenance without spoiling the next meal.
Honoring hunger means recognizing when the body truly needs food rather than ignoring hunger signals and then overcompensating later. If a person frequently finds themselves reaching for candy, pastries, or other processed snacks between meals, it’s important to assess whether they are eating enough earlier in the day. Were their meals balanced with enough protein and fiber? Has it been several hours since their last meal? If hunger is a recurring issue at certain times, then a well-planned snack can be a proactive solution.
It’s also crucial to differentiate between intention and reality when it comes to eating habits. Many people plan for healthy meals but don’t account for the gaps in between, leading to unplanned snacking on less nutritious foods. Acknowledging when the body genuinely needs fuel and addressing it with a nutritious choice can prevent these patterns. By listening to hunger cues and making intentional food choices, individuals can better regulate their eating, maintain stable energy levels, and avoid the cycle of undereating followed by overeating.
Why Feelings Can Trigger Overeating
Many people overeat not just because of hunger, but because of emotions. Studies suggest that 70–80% of people eat emotionally at times. Emotional eating isn’t always linked to sadness or stress—it can also be tied to happiness. Celebratory meals, like eating pizza after a fun vacation day, are common examples.
However, emotional eating often stems from negative emotions. Stress is a major trigger, especially at the end of a demanding day. Making decisions at work, dealing with deadlines, and handling difficult situations can leave someone feeling drained. Add hunger to the mix, and the urge to overeat becomes even stronger. Other emotions, such as loneliness, boredom, frustration, and even procrastination, can also drive people to eat.
Before reaching for food, it's helpful to ask: Am I actually hungry? If hunger is the reason, then a balanced meal or snack is the best solution. If not, it’s worth identifying the real trigger. Many people snack as a distraction, a way to relieve stress, or a reward for getting through a tough day.
The key to breaking this cycle is replacing emotional eating with alternative habits. Instead of trying to simply stop, finding a new coping mechanism can be more effective. Just as someone who bites their nails might fidget with a small object instead, those who eat emotionally can benefit from having a “toolbox” of alternative strategies.
Some helpful substitutions include:
Going for a walk or exercising
Journaling
Listening to music or a podcast
Calling a friend
Doing a puzzle or a hobby
Practicing meditation or deep breathing
A tangible way to reinforce this is by creating an emotional eating toolbox—a small box filled with reminders of alternative activities. It might include Sudoku puzzles, a favorite playlist, a journal, or even a note with a list of things to do around the house. Keeping this toolbox easily accessible, like on the kitchen counter, can serve as a visual reminder to choose a different coping strategy before reaching for food.
For those who struggle deeply with emotional eating, working with a therapist or counselor can be a valuable step toward managing emotions in a healthier way. By becoming more aware of emotional triggers and building new habits, it’s possible to develop a better relationship with food.
When Food is Too Good
Another reason people tend to overeat is simply because food tastes good. Some are more susceptible to this than others, but this is also where medications can make a difference. Many of my patients—whether they’re on oral medications or injectables—still enjoy their favorite foods, but they feel full faster. They might still love pizza, but now they can only eat one slice instead of half the pizza. It becomes harder to overeat because they’re satisfied sooner and aren’t craving it as much.
That said, food should still be enjoyable. But when meals are too exciting all the time, it’s easier to overeat. This is where the 80/20 approach can help—80% of the time, focus on balanced, nutritious meals that fuel the body, and 20% of the time, enjoy foods just for fun. If someone has a big weight loss goal, they may need to shift closer to 90/10.
For example, my house is currently full of Girl Scout cookies because my daughter is selling them for the first time. They’re fun to have, especially since they’re only available for a limited time. But they don’t provide any real daily nutrition—they’re an occasional treat, not a staple. The meals we prioritize, like protein, vegetables, and whole grains, are what truly fuel the body.
If certain foods consistently trigger overeating, it might help to keep them out of the house, store them somewhere less accessible, or portion them out in advance. Ultra-processed foods are common triggers—gummies, chips, crackers, and sweets tend to be the biggest culprits. For me, it’s tortilla chips. If they’re around, I’ll eat them all day. So, I either don’t keep them in the house or swap them for something I enjoy but don’t overeat, like sweet potato chips. Small adjustments like these can make a big difference in managing portions while still enjoying food.
The Reality of Binge Eating Disorder
Binge eating disorder is the most common eating disorder, and it goes beyond occasional overeating. People with binge eating disorder consume large amounts of food in a short time—often within an hour—while feeling a loss of control. Unlike simply eating a big meal, these episodes can involve thousands of calories and a persistent urge to keep eating, even when uncomfortably full. Afterward, there’s often a sense of distress, guilt, or shame.
For a diagnosis, binge eating episodes must occur regularly, at least a few times a week. The severity depends on how often they happen. While common strategies for reducing overeating—like mindful eating and structured meals—can help, binge eating disorder often requires more targeted interventions. Treatment options may include therapy, medications like Vyvanse, or other medical support.
If overeating feels out of control, highly emotional, or happens frequently, it’s worth discussing with a doctor, psychiatrist, or specialist who understands eating disorders. Support and treatment can make a difference in managing both the behavior and the underlying causes.
I hope this episode helped you understand overeating in a way that feels more manageable. Whether it’s about honoring hunger, managing emotional triggers, or making small adjustments to your environment, the goal isn’t perfection—it’s progress. Try out some of these strategies and see what works best for you. Thanks for tuning in, and I’ll catch you in the next episode!
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