Eating too much often is more harmful than you think! Use this chart to determine how full you are →

Have you ever had the experience of "unconsciously eating too much"? What changes will happen to your body if you often eat too much? ↓↓↓

Eating too much will overload your body

The most direct effect of eating too much is that the stomach is stretched and has to occupy more space in the abdominal cavity, which is likely to squeeze other internal organs and cause bloating, nausea, vomiting, etc. The indirect effect is that eating too much will cause multiple digestive organs in the body to work overloaded.

First of all, the stomach is not only enlarged, but also has to secrete a large amount of gastric juice to digest food. The enlarged stomach, coupled with excessive gastric juice, is likely to affect the switch at the lower end of the esophagus, causing gastric acid to reflux into the esophagus, causing heartburn, which is commonly known as "heartburn".

Next is the pancreas and liver, which have to secrete more insulin, digestive enzymes and bile to promote the digestion of these foods.

Finally, the intestines have to secrete more digestive juices to digest food, and they also have to absorb excess nutrients. The intestinal flora also have to increase their workload to digest food.

All of these changes may affect sleep. Some foods will increase body temperature after a meal, which will also interfere with sleep, leading to poor sleep quality and affecting the next day's mental state and quality of life.

Eating too much for a long time has a great impact on the body

Eating too much frequently will not only cause short-term pain and discomfort, but more seriously, it will put a long-term burden on the body and cause various health problems.

1. Cause obesity and increase the risk of disease

Eating too much for a long time means taking in too much nutrition for a long time, which is likely to cause obesity. Obesity is a risk factor for many diseases and increases the risk of death, such as:

Type 2 diabetes

Obstructive sleep apnea

Cardiovascular disease

Nonalcoholic fatty liver disease

Cognitive function

2. Falling into a vicious cycle of overeating

Eating too much for a long time will disrupt the body's regulation of appetite and cause people to fall into a vicious cycle of overeating.

Overeating is often associated with foods high in fat, salt, or sugar, which stimulate feel-good hormones like dopamine. Over time, this can cause the brain to associate these pleasures with certain foods, ultimately encouraging you to eat for pleasure rather than hunger.

How do you judge how full you are? If you rate satiety on a 10-point scale, let's take a look at the state of the human body↓↓↓

Being half full puts you in a state of dizziness and hunger, which is like the "starting gun" for eating and stimulates your appetite.

When I am 50% full, I still feel hungry and can eat a lot.

When you are very full, you can’t eat another bite, and eating one more bite is painful.

For healthy people, it is recommended to eat until 70% to 80% full at each meal; for people who need to lose weight due to obesity, it is recommended to eat until 50% to 60% full. It is worth noting that for the elderly with underlying diseases such as hypertension, diabetes, cardiovascular and cerebrovascular diseases, eating too much or too little can easily cause discomfort, so it is recommended to eat until 80% full.

To sum up, "eating well" does not mean

For every bite you take

The nutrition and calories of food are calculated to the extreme

It’s about maintaining a better relationship with “eating”

Start Today

Treat every meal as an important event

Find and develop a long-term "stomach sense" of being 70% to 80% full