Whether it’s a delicious pizza or a moreish kebab, we all enjoy a takeaway from time to time.
However, for some people, gorging on take–out meals is a compulsion that’s hard to resist.
In a new study, scientists from Northwestern University have uncovered the five distinct patterns of overeating – including ‘take–out feasting’.
The researchers tracked 60 adults with obesity for two weeks, using a combination of sensors and a mood–tracking app.
An analysis of the results revealed that overeating is far from one–size–fits–all.
Instead, the scientists say the condition falls into five distinct categories.
‘These patterns reflect the complex dance between environment, emotion and habit,’ said Nabil Alshurafa, corresponding author of the study.
‘What’s amazing is now we have a roadmap for personalized interventions.’
In a new study, scientists from Northwestern University have uncovered the five distinct patterns of overeating – including ‘take–out feasting’
1. Take–out feasting
The ‘Take–out Feasting’ category includes people with a preference for indulging in restaurant–sourced meals.
These are often enjoyed in a social setting, according to the researchers.
Researchers indicate that the convenience of take-out or fast food, especially in social contexts, can result in overeating. This is mainly due to bigger portion sizes and the highly appealing nature of such foods, as reported in their study published in npj Digital Medicine.
They point out that environmental factors, like the prevalence of fast-food chains and their marketing tactics, foster automatic eating patterns. These patterns often overshadow natural hunger signals, particularly in social scenarios where food holds a central role.
2. Evening Restaurant Reveling
For other people, overeating usually takes place in a restaurant.
This behavioral trait, specifically observed when dining with family and friends, suggests that people tend to eat more in familiar social environments, researchers noted.
The ‘Take–out Feasting’ category includes people with a preference for indulging in restaurant–sourced meals (stock image)
Research shows that individuals generally consume more when dining in groups with friends than alone or with strangers, attributing this to longer meal times and the impact of social norms.
3. Evening Craving
People with ‘Evening Cravings’ tend to eat at night as a way to unwind at the end of the day.
Another observed trait, the ‘Evening Craving’ phenotype, involves eating homemade meals late at night to relax. This aligns with studies on how disruptions in circadian rhythm can affect eating habits, the researchers highlighted.
‘Studies have indicated that eating later in the day or at night can lead to increased hunger and a preference for energy–dense foods.’
4. Uncontrolled Pleasure Eating
Uncontrolled Pleasure Eating focuses on the hedonic aspect of food, according to the researchers.
It is characterized by overeating for pleasure and a loss of control during tasks such as work or study.
Uncontrolled Pleasure Eating focuses on the hedonic aspect of food, according to the researchers (stock image)
The research team noted that environments related to work or study might encourage this behavior. The mental demands of these settings can impair self-regulation, leading to mindless eating and reduced ability to manage food consumption.
5. Stress–driven Evening Nibbling
Finally, Stress–driven Evening Nibbling involves eating in the evening in response to stress and feelings of loneliness.
‘Emotional eating involves consuming food in response to negative emotions rather than physiological hunger, often leading to overeating, particularly of high calorie “comfort” foods,’ the experts added.
‘Research indicates that stress can elevate cortisol levels, which increases cravings for energy–dense foods and can trigger overeating later in the day.’
So, what can you do to prevent overeating?
According to the British Heart Foundation, there are simple changes you can make to stop overeating.
1. Avoid getting too hungry
It’s normal to be hungry before a meal but if you’re too hungry this can mean you eat faster, eat more and make less–healthy choices. Find an eating pattern that works for you and avoid skipping meals and snacks – any calories you think you’ll ‘save’, you’ll more than likely make up for later.
2. Eat mindfully
Avoid snacking when distracted, such as when you’re in front of the TV or your mobile phone and take the time to savour your food. Chew well and if you find yourself eating quickly, put your knife and fork down between bites. This will help to slow down your mealtimes, helping you recognise when you’re full. It’s good for your digestion too.
3. Pick more filling food
Choose foods that make your meals and snacks more filling. These include foods that are high in protein but relatively low in calories such as fish, skinless chicken or turkey, low–fat cottage cheese or plain yogurt, beans and lentils. High–fibre foods such as fruit and veg, and oats, wholewheat pasta and brown rice will also help.
4. Wait before you go back for more to eat
If you have finished your meal wait to see if you are really hungry before going back for more. It takes about 20 minutes for your brain to recognise that you are full so if you have eaten quickly it might be too soon to tell if you have had enough.
5. Make more food yourself
Restaurant meals or takeaway foods tend to come in larger portions and the more we see, the more we eat. Cooking more at home can help you to cut back.
6. Avoid putting foods on a pedestal
Giving certain foods such as crisps or cake a special status can make them impossible to resist. That means when we do allow ourselves these foods, it can be hard to stop eating them. To avoid this, plan to include foods you enjoy, but aren’t the healthiest choice, in smaller amounts in meals and snacks throughout the week.
