The more you eat, the more at risk you are of weight gain, gastrointestinal issues, digestion problems, and even heart disease. Even in the short-term, eating when you\u2019re not hungry most commonly leads to stomach pains and nausea.<\/p>\n
Why do so many of us eat when we\u2019ve already had dinner, we\u2019re not hungry, and we don\u2019t actually need to eat?<\/p>\n
There are a number of reasons why you might eat when you\u2019re not hungry. Sometimes, the problem comes from simply not understanding your own bodily signals. For instance, the stomach pang you\u2019re feeling can come from thirst, rather than hunger. It\u2019s very common to confuse thirst for hunger. Other times, we eat as a way to fill a void, such as emotional eating, stress eating, or eating out of boredom.<\/p>\n
Why Do We Eat When We\u2019re Not Hungry? The Science<\/strong><\/h2>\nIn one study designed to examine the psychological aspects of eating when not hungry, scientists asked 32 healthy volunteers to sit in front of a screen and press a button whenever asked to do so. When they pressed the button, a machine next to them released a snack<\/a>.<\/p>\nThe researchers in this study were looking at the activities of a certain region of the brain \u2013 the ventromedial prefrontal cortex. This part of the brain is responsible for anticipating the value of an expected event. For instance, when we\u2019re sitting in a restaurant feeling hungry, neurons flash through your brain increasing anticipation of a meal.<\/p>\n
Once you\u2019re already full, the response to seeing a waiter carrying food next to your table is very diminished. This is because when you\u2019re hungry, food coming close to you is associated with high reward. When you\u2019re not hungry, the reward isn\u2019t as evident.<\/p>\n
Using MRI machines, the scientists in the study discovered that for the group who spent less time getting used to the machine with the snack reward, the ventromedial prefrontal cortex worked as normal, reducing the response to food when the participant was full. However, for a group of participants who formed a habit of pressing the button and getting a reward over time, the brain worked differently. The response to the food was just as strong even when the participant was full.<\/p>\n
The scientists suggested for many of us, the desire to eat something out of habit can therefore be just as strong as the decision to eat because we need sustenance.<\/p>\n![\"circlemagazine-circledna-not-hungry\"](\"https:\/\/images.unsplash.com\/photo-1572987338081-c696f83e5688?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxzZWFyY2h8NjR8fGVhdGluZ3xlbnwwfHwwfHw%3D&w=1000&q=80\")
<\/figure>\nFrom Habit to Stress: Common Reasons for Overeating<\/strong><\/h2>\nThe research above is just one example of why we might eat when we\u2019re not hungry.<\/p>\n
We often do things out of habit without thinking, which is why you might end up eating more food when you\u2019re distracted by the television or you\u2019re reading something on your phone. When you\u2019re not actively paying attention to the feeling of \u201cfullness\u201d in your stomach, you don\u2019t get the same cognitive signals telling you to stop eating.<\/p>\n
However, habitual \u201cpassive\u201d behaviour is just one explanation for overeating.<\/p>\n
Some other common reasons for eating without hunger include:<\/p>\n
Thirst<\/strong><\/h3>\nIn a world where we spend so much time rushing between tasks, it\u2019s easy to forget how to pay attention to your body and what it really needs. If you\u2019ve ever woken up in the morning and reached for a snack rather than water to give you energy, but didn\u2019t get the right results, you\u2019ll know how easy it can be to confuse thirst for hunger.<\/p>\n
The best way to overcome this problem is to try being more mindful<\/a>. Next time you\u2019re not sure if you\u2019re hungry or thirsty, ask yourself when the last time you drank a glass of water was. Grabbing a glass of refreshing water could satisfy the ache in your stomach.<\/p>\nBoredom<\/strong><\/h3>\nBoredom eating<\/a> is a significant problem for a lot of people trying to \u201cfill a gap\u201d in their life, without a true insight into what they really need. When you\u2019re at work, you might head to the breakroom and snack on something just because you\u2019re tired of whatever task you\u2019re supposed to be working on.<\/p>\nAt home, it\u2019s common to end up walking listlessly around the house and checking the fridge when you don\u2019t know what else to do. Rather than feeding your stomach every time hunger strikes, try feeding your mind instead. Download a puzzle game on your phone or do a mini word search.<\/p>\n
Taste<\/strong><\/h3>\nWe all have cravings for particular flavors from time to time. Eating can be a very pleasurable experience, with countless textures and tastes to explore. Your ability to taste can impact your appetite control. For example if your CircleDNA test reveals that it\u2019s in your DNA to be a \u2018supertaster\u2019<\/strong><\/a>, this means you\u2019re less likely to have good control over your appetite.<\/p>\nSometimes, when your stomach is rumbling, it\u2019s because you\u2019re hungry for a pleasurable experience, rather than something filling. Supertasters<\/a> really enjoy the taste of food, and it can be harder to remember you\u2019re eating for the taste rather than for hunger.<\/p>\nOne way to overcome this problem is to be less restrictive in your diet and allow yourself to explore a wide range of different flavors as part of your daily meals. You can also consider having a piece of sugar-free gum or brushing your teeth, as mint can help to reduce other cravings.<\/p>\n
Anxiety<\/strong><\/h3>\nAnxiety can cause a number of complex symptoms, from sweating and palpitations to a sense of hunger you just can\u2019t seem to overcome. Nervous eating is a common problem for people with anxiety because food can be extremely comforting.<\/p>\n
If you\u2019re full of nervous energy, and it\u2019s causing you to binge-eat or consume too many snacks, try to separate yourself from the food. Give your hands and your mind something else to focus on, so you\u2019re not just naturally dipping into a bag of chips almost out of instinct.<\/p>\n![\"circlemagazine-circledna-not-hungry\"](\"https:\/\/images.unsplash.com\/photo-1613312328068-c9b6b76c9e8a?ixlib=rb-1.2.1&ixid=MnwxMjA3fDB8MHxzZWFyY2h8MXx8YW54aWV0eXxlbnwwfHwwfHw%3D&w=1000&q=80\")
<\/figure>\nEmotion<\/strong><\/h3>\nAnxiety isn\u2019t the only emotion capable of contributing to over-eating. Emotional eating<\/a> can come in many different forms, and it\u2019s actually a significant form of disordered eating. Food can fill an emotional void, making you feel more \u201ccomplete\u201d in moments when sadness, depression, or grief create a sense of emptiness.<\/p>\nFood can provide comfort, warmth, and feelings of satisfaction. Certain foods also give us a sense of pleasure and joy. If you\u2019re eating because of your emotional issues, it might be time to ask yourself what you\u2019re really hungry for. How can you give yourself the emotional fulfilment you need, without relying on food?<\/p>\n
For instance, if you\u2019re looking for a feeling of comfort, meditating or practicing yoga can help to relax your mind and make you feel more comfortable in your skin. In some cases, if emotional eating is a severe problem for you, it might be worth seeking the guidance of a therapist.<\/p>\n
Triggers<\/strong><\/h3>\n
The researchers in this study were looking at the activities of a certain region of the brain \u2013 the ventromedial prefrontal cortex. This part of the brain is responsible for anticipating the value of an expected event. For instance, when we\u2019re sitting in a restaurant feeling hungry, neurons flash through your brain increasing anticipation of a meal.<\/p>\n
Once you\u2019re already full, the response to seeing a waiter carrying food next to your table is very diminished. This is because when you\u2019re hungry, food coming close to you is associated with high reward. When you\u2019re not hungry, the reward isn\u2019t as evident.<\/p>\n
Using MRI machines, the scientists in the study discovered that for the group who spent less time getting used to the machine with the snack reward, the ventromedial prefrontal cortex worked as normal, reducing the response to food when the participant was full. However, for a group of participants who formed a habit of pressing the button and getting a reward over time, the brain worked differently. The response to the food was just as strong even when the participant was full.<\/p>\n
The scientists suggested for many of us, the desire to eat something out of habit can therefore be just as strong as the decision to eat because we need sustenance.<\/p>\n The research above is just one example of why we might eat when we\u2019re not hungry.<\/p>\n We often do things out of habit without thinking, which is why you might end up eating more food when you\u2019re distracted by the television or you\u2019re reading something on your phone. When you\u2019re not actively paying attention to the feeling of \u201cfullness\u201d in your stomach, you don\u2019t get the same cognitive signals telling you to stop eating.<\/p>\n However, habitual \u201cpassive\u201d behaviour is just one explanation for overeating.<\/p>\n Some other common reasons for eating without hunger include:<\/p>\n In a world where we spend so much time rushing between tasks, it\u2019s easy to forget how to pay attention to your body and what it really needs. If you\u2019ve ever woken up in the morning and reached for a snack rather than water to give you energy, but didn\u2019t get the right results, you\u2019ll know how easy it can be to confuse thirst for hunger.<\/p>\n The best way to overcome this problem is to try being more mindful<\/a>. Next time you\u2019re not sure if you\u2019re hungry or thirsty, ask yourself when the last time you drank a glass of water was. Grabbing a glass of refreshing water could satisfy the ache in your stomach.<\/p>\n Boredom eating<\/a> is a significant problem for a lot of people trying to \u201cfill a gap\u201d in their life, without a true insight into what they really need. When you\u2019re at work, you might head to the breakroom and snack on something just because you\u2019re tired of whatever task you\u2019re supposed to be working on.<\/p>\n At home, it\u2019s common to end up walking listlessly around the house and checking the fridge when you don\u2019t know what else to do. Rather than feeding your stomach every time hunger strikes, try feeding your mind instead. Download a puzzle game on your phone or do a mini word search.<\/p>\n We all have cravings for particular flavors from time to time. Eating can be a very pleasurable experience, with countless textures and tastes to explore. Your ability to taste can impact your appetite control. For example if your CircleDNA test reveals that it\u2019s in your DNA to be a \u2018supertaster\u2019<\/strong><\/a>, this means you\u2019re less likely to have good control over your appetite.<\/p>\n Sometimes, when your stomach is rumbling, it\u2019s because you\u2019re hungry for a pleasurable experience, rather than something filling. Supertasters<\/a> really enjoy the taste of food, and it can be harder to remember you\u2019re eating for the taste rather than for hunger.<\/p>\n One way to overcome this problem is to be less restrictive in your diet and allow yourself to explore a wide range of different flavors as part of your daily meals. You can also consider having a piece of sugar-free gum or brushing your teeth, as mint can help to reduce other cravings.<\/p>\n Anxiety can cause a number of complex symptoms, from sweating and palpitations to a sense of hunger you just can\u2019t seem to overcome. Nervous eating is a common problem for people with anxiety because food can be extremely comforting.<\/p>\n If you\u2019re full of nervous energy, and it\u2019s causing you to binge-eat or consume too many snacks, try to separate yourself from the food. Give your hands and your mind something else to focus on, so you\u2019re not just naturally dipping into a bag of chips almost out of instinct.<\/p>\n Anxiety isn\u2019t the only emotion capable of contributing to over-eating. Emotional eating<\/a> can come in many different forms, and it\u2019s actually a significant form of disordered eating. Food can fill an emotional void, making you feel more \u201ccomplete\u201d in moments when sadness, depression, or grief create a sense of emptiness.<\/p>\n Food can provide comfort, warmth, and feelings of satisfaction. Certain foods also give us a sense of pleasure and joy. If you\u2019re eating because of your emotional issues, it might be time to ask yourself what you\u2019re really hungry for. How can you give yourself the emotional fulfilment you need, without relying on food?<\/p>\n For instance, if you\u2019re looking for a feeling of comfort, meditating or practicing yoga can help to relax your mind and make you feel more comfortable in your skin. In some cases, if emotional eating is a severe problem for you, it might be worth seeking the guidance of a therapist.<\/p>\nFrom Habit to Stress: Common Reasons for Overeating<\/strong><\/h2>\n
Thirst<\/strong><\/h3>\n
Boredom<\/strong><\/h3>\n
Taste<\/strong><\/h3>\n
Anxiety<\/strong><\/h3>\n
Emotion<\/strong><\/h3>\n
Triggers<\/strong><\/h3>\n