Overeating is common, harms glucose control and it is fixable with straight up changes and clinical help when needed.
What is overeating
Overeating means eating past comfortable fullness, often when hunger is not present. It can happen at social meals or it can become a pattern that drives weight gain and unsettles blood glucose. Overeating is not the same as binge eating disorder, which is a diagnosed condition marked by regular episodes of loss of control and distress[5].
Definition
A simple definition that works in clinic and in everyday life:
- Repeatedly eating beyond comfortable fullness
- Often eating when not physically hungry
- Eating that leaves regret, sluggishness or a glucose spike afterwards
Those three are enough to start a change plan.
Why it matters in diabetes
Large or rapid meals can push glucose after meals higher and keep it there. High glucose after meals is linked with symptoms such as thirst and tiredness and, when frequent, with higher long term risk[7].
What the evidence says
- Ultra processed food leads to excess intake. In a tightly controlled inpatient trial, people ate more calories and gained weight on an ultra processed menu even when meals were matched for sugar, fibre, fat and protein[1].
- Portion size pushes intake up. Evidence shows larger portions, packages and tableware increase how much people consume[2].
- Sleep loss raises appetite and calories. Meta and trial data link short sleep with higher energy intake. Extending sleep cut intake in a real world study[3].
- Hyperpalatable foods and eating rate drive meal calories. Foods that are energy dense, easy to eat quickly and rich in salt, sugar or fat raise intake across diet patterns[4].
- Protein and fibre help with fullness. Higher protein supports satiety across meals and soluble fibre slows gastric emptying and supports fullness[8], [9].
Symptoms and signs
- Eating very quickly then feeling uncomfortably full
- Grazing through the evening and losing track of portions
- Feeling flat, sleepy or heartburn after meals
- Regular high readings after meals
- Eating alone out of embarrassment
- Strong guilt or low mood after eating
If you often eat large amounts with a sense of lost control, at least weekly for three months, that points to binge eating disorder. Guided self help and cognitive behavioural therapy are first line care in the UK[5], [6].
Common triggers
- Meals built around ultra processed snacks and ready meals
- Portions that are simply too big for your needs
- Short sleep and late nights
- Stress, boredom and using food to blunt feelings
- Medicines that increase appetite, such as some steroids or antipsychotics
- Fear of hypos that leads to defensive eating for people who use insulin
On medicines, speak to your prescriber. Some treatments raise appetite and weight. Insulin linked weight gain is also recognised[10].
- Ultra processed foods linked with changes in brain regions tied to overeating
- Demonising all ultra-processed food oversimplifies the issue, say experts who found perception of food plays a part in overeating
- Comfort eating
Treatment and self management
Start with what works and measure the result on your meter, your CGM and your plate.
- Make meals slow and structured. Three meals and planned snacks beat all day grazing for most people. Sit to eat, put the phone away, notice first bites, and aim for at least fifteen minutes at the table.
- Shrink portions on autopilot. Serve smaller by default. Use a smaller plate or bowl and pre portion snacks rather than eating from the packet. Portion size change is a reliable lever[2].
- Build filling plates. Anchor meals with protein, add plants for fibre, add water rich foods such as vegetables, soups, yoghurt and fruit. The British Heart Foundation and Diabetes UK give clear portion guides you can follow today[11], [12].
- Sleep like it matters. Protect seven to nine hours. Short sleep raises appetite and calories. Extending sleep lowered intake in trials[3].
- Use simple rules for processed foods. Cook more of your starches, proteins and vegetables at home. Keep ultra processed items for planned moments, not open ended snacking[1].
- Train attention, not willpower. Mindfulness based programmes reduce binge eating in reviews and trials. At the table, pause, taste, and check hunger halfway through before you carry on[13], [14].
- If there is loss of control, get formal treatment. NICE supports guided self help and cognitive behavioural therapy. Digital CBT can help while you wait[6].
- Consider medical options when appropriate. For adults who meet criteria, NHS services may offer weight management medicines within a full plan that includes nutrition and activity. These do not replace the basics. They can help the basics work. Speak to your GP or specialist service about eligibility[15].
Quick self check
Answer yes or no.
- I often eat past comfortable fullness
- I often eat when not hungry
- I often feel I cannot stop once I start
- I often hide what I eat or feel strong guilt after eating
If you tick only the first two, focus on portion, meal structure and sleep for four weeks and review your glucose trend. If you also tick the last two, speak with your GP and consider support from Beat, the UK eating disorder charity[16].
When to seek help now
Speak to your care team or GP if you keep seeing high readings or you are stuck despite trying the steps above. If you have high glucose with vomiting, tummy pain, rapid deep breathing or difficulty staying awake, use urgent NHS guidance[7].
References
- Hall KD, Ayuketah A, Brychta R, et al. Ultra Processed Diets Cause Excess Calorie Intake and Weight Gain. Cell Metabolism. 2019.
- Hollands GJ, Shemilt I, Marteau TM, et al. Portion, package or tableware size for changing selection and consumption of food. Cochrane Database of Systematic Reviews. 2015.
- Tasali E, Wroblewski K, Kahn E, et al. Effect of sleep extension on energy intake in adults with overweight. JAMA Internal Medicine. 2022.
- Fazzino TL, Rohde K, Sullivan DK. Hyperpalatable foods, definition and measurement, and links with intake. Obesity. 2019.
- NHS. Binge eating disorder. Available from the NHS website.
- NICE. Eating disorders: recognition and treatment. NICE guideline for the UK.
- NHS. High blood sugar and when to get urgent help. Available from the NHS website.
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. 2015.
- Clark MJ, Slavin JL. The effect of fibre on satiety and food intake. Nutrition Bulletin. 2013.
- Royal College of Psychiatrists. Antipsychotics and weight gain. Guidance for patients and carers.
- British Heart Foundation. Portion sizes and healthy plate building. Patient resource.
- Diabetes UK. Portion guidance and carb choices. Patient resource.
- Godfrey KM, Gallo LC, Afari N. Mindfulness based interventions for binge eating. Psychology of Addictive Behaviors. 2015.
- Kristeller JL, Wolever RQ. Mindfulness based eating awareness training for obesity related eating. Eating Disorders. 2011.
- NICE. Medicines for weight management in adults who meet criteria within specialist care.
- Beat. UK eating disorder charity support and helplines.
