Weight gain can be caused by various factors, but most often it results from eating more than one's activity level. In particular, prolonged episodes of binge eating and overeating can lead not only to weight gain but also to various chronic diseases such as diabetes. However, since both binge eating and overeating share the common trait of eating a lot, it is not easy to distinguish between them. We explored how to differentiate between binge eating and overeating.

 

◇Binge eating, difficult to control on one's own

 

Binge eating refers to consuming an excessive amount of food in a short period of time to the point where the body cannot handle it, and losing control over food intake during the act. It is broadly divided into 'bulimia' and 'nervous binge eating disorder.' In both cases, individuals regret after bingeing in places where others cannot see, but their reactions after bingeing differ. Patients with bulimia do not burn off the calories after bingeing, so they are often obese. Most are unaware that they have bulimia until they visit a hospital due to obesity and are diagnosed with binge eating disorder. On the other hand, patients with nervous binge eating disorder may forcibly induce vomiting by putting their fingers in their mouth or try to excrete the consumed food using laxatives or diuretics, and many of them are of normal weight or underweight.

Bulimia nervosa is a condition that requires psychiatric treatment. Psychological counseling can be provided to improve the patient's thoughts about food and weight. Prescriptions of antidepressants that regulate serotonin, which suppresses appetite, are also administered. If a person excessively consumes condiments (sauces) or beverages, shows an obsession with weight or body size, goes to the bathroom immediately after each meal, or loses interest in hobbies they usually enjoy and becomes fixated only on food, it may be necessary to suspect bulimia nervosa.

 

◇Overeating, suspect if weight increases by more than 5% every month

 

Overeating is not as clearly distinguishable as binge eating. It is considered overeating when you eat more than the average amount of food that can be digested, but this varies from person to person. First, you can determine if you are overeating by referring to your total daily caloric needs. The total daily caloric requirement varies depending on standard weight and activity level. If the activity level is moderate, it is scored as 30 points; if low, 25 points; if high, 35-40 points. For a man with a standard weight of 60kg engaging in moderate physical activity, the total daily caloric requirement would be 60 (standard weight) multiplied by 30 (moderate activity), which equals 1800 kcal.

 

If it is difficult to track the calorie content of food consumed, another method is to monitor weight changes. If your weight increases by more than 5% compared to the previous month, it indicates overeating relative to your activity level. In this case, it is advisable to intentionally reduce your meal portions. Additionally, if you habitually seek digestive aids or carbonated drinks because you dislike feeling full after meals, it is worth checking whether your meal portions are excessive.

 

Overeating can be sufficiently controlled through proper eating habits. It is helpful to start with vegetables during meals. Vegetables quickly induce a feeling of fullness and help sustain it, thereby reducing the overall meal size. After vegetables, it is advisable to consume protein. During mealtime, focusing solely on eating is also important. Watching videos or other content while eating can prevent the brain from clearly recognizing the act of eating, making it difficult to regulate hunger and fullness.

 

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If your weight increases by more than 5% each month, it's overeating.

 

I understood that it was a case of overeating and binge eating.

It seems that binge eating can push the body beyond its limits.