Eating when you're not hungry could be a red flag sign, doctor explains
A psychiatrist has explained the signs that you have an unhealthy relationship with food - and could even be addicted. Dr Michael Olla says the problem of food addiction is growing, with more people falling victim every day.
“The rise in processed foods and sedentary lifestyles combined with overeating disorders and compulsive eating behaviours can be a dangerous combination,” said Dr Olla, psychiatrist at Valley Spring Recovery . “Food addiction is the 6th most common addiction worldwide, but is becoming a much more prevalent issue.”
Dr Olla added: “Beyond individual behaviour, food addiction is exacerbated by our modern environment, which is saturated with aggressive marketing and media portrayals that glamorise indulgence. The constant bombardment of advertisements for fast food and sugary snacks exploits the brain's reward system, making it harder for people to resist cravings. Being conscious of this influence and actively seeking healthier options can empower individuals to regain control over their food choices.
“Strategies such as mindful eating, which focuses on becoming aware of hunger cues, and cognitive-behavioural therapy (CBT) can help individuals break the cycle of compulsive eating. Reducing exposure to food advertisements by limiting media consumption or using ad-blocking tools may also reduce temptations.”
Dr Olla detailed eight signs that could indicate someone has an addiction to food and has given advice on how to overcome the condition.
1. Craving Food Despite Being Full
One common sign of food addiction is still having cravings even after finishing a big meal. After eating a full meal, somebody addicted to food may still feel the urge to eat something sweet or savoury. This is not a hunger-driven craving but rather the brain seeking the dopamine rush associated with highly palatable foods, particularly those rich in sugar, fat, or salt.
2. Eating More Than You Planned
For some, having a small piece of cake or a few chips isn’t enough. They may end up consuming large amounts without realising it, turning what was intended as a small indulgence into a full-blown binge. “This behaviour mirrors that of other addictions, where moderation is difficult, if not impossible,” says Dr. Olla.
Food addicts often find it hard to stop once they’ve started eating, particularly when it comes to ‘trigger foods’ high in sugar, fat, or salt.
3. Eating Until You Feel Uncomfortably Full
Those with a food addiction often suffer from compulsive overeating. They may continue consuming food even after becoming overly full, often to the point of discomfort or in some cases, physical pain.
“This pattern reflects a loss of control, where the desire to satisfy cravings and get a dopamine hit overrides the body’s natural signals of fullness,” explains Dr. Olla. “Eating until being stuffed becomes more about satisfying an emotional or psychological need rather than responding to hunger.”
4. Feeling Guilty After Eating
Feelings of guilt and shame tend to follow episodes of overeating. Food addicts frequently feel like they’ve done something wrong after indulging in their cravings, particularly if they eat unhealthy or large quantities of food.
“But despite these negative emotions, the addictive cycle usually compels individuals to repeat the behaviour, reinforcing a loop of guilt, shame, and compulsive eating that can wreak havoc on a person’s life and mental state,” says Dr. Olla.
5. Making Excuses For Eating
Rationalising unhealthy eating habits is a common defence mechanism in food addiction. The sufferer might create internal justifications, such as “I deserve this after a long day” or “It’s just a special occasion,” to allow themself to indulge in unhealthy foods.
Over time, these excuses can become frequent and ingrained, leading to regular lapses in control. The brain creates loopholes to circumvent self-imposed rules or boundaries, perpetuating the cycle of addictive eating behaviours.
6. Failing To Stick To Self-Imposed Rules
Individuals with food addiction typically try to set rules for themselves to regain control over their eating habits, such as only allowing certain foods on specific days or avoiding fast food. However, these rules are often broken, as the addictive nature of food makes it difficult to stick to these plans.
“Over time, repeated failures can diminish one’s confidence in their ability to control their eating,” says Dr. Olla.
7. Hiding Eating From Others
Those who struggle with food addiction may eat alone or in private to avoid real or perceived judgement from others. They may sneak food into their room or hide the evidence of their eating, such as wrappers or empty containers. This behaviour often stems from feelings of shame or guilt about their inability to control their eating habits.
8. Eating Despite Physical Problems
Even when confronted with physical consequences like weight gain, fatigue, digestive issues, or more severe health problems such as diabetes or heart disease, those with food addiction may find it impossible to stop eating. The compulsive need to consume certain foods overrides the knowledge of the harm being caused to the body.
“This pattern, where the behaviour continues despite significant negative outcomes, is one of the most telling signs of addiction,” says Dr. Olla.