A majority of people eat more than they should. Here are some reasons why …

What does it take for you to think, “I’ve eaten all that I need, I’ll stop now”?

You’ve likely never examined that question very deeply or seriously. That’s because the concept of “satiety” isn’t something most people in the West think about until their weight becomes a problem.

Before we go further, let’s address that odd word — “satiety.” Satiety refers to the feeling of fullness and satisfaction that follows eating, signaling the body that it has received enough food and no longer needs to consume more at that moment. We tend to just blast right by any of those signals, don’t we?

We consistently eat more than we need, or even more than is reasonably satisfying. In fact, one report describes our penchant for persistent eating like this:

According to the USDA, between ages twenty and fifty the average person spends about 28,000 hours eating — over 1,160 days. Our daily schedules are often planned around mealtimes. Business deals are cut among people who “do lunch” together. Foods have been adapted to every aspect of our popular culture: we have TV dinners, car drive-up windows, and ballgame tailgate parties.

Each day anywhere from 45 to 125 million Americans are dieting (statistics vary depending on sources). At the time he published his book Fast Food Nation in 2001, Eric Schlosser stated that the annual health care costs in the U.S. stemming from obesity approached $240 billion while Americans spent more than $35 billion on weight loss schemes and diet products. In 2010 the dietary industry earned $60.9 billion.

But we still keep eating!

We are an unsatiated people.

Why?

Here are some of the reasons why we eat beyond our need or basic satisfaction:

Emotional eating. Many people turn to food for comfort, stress relief, or as a way to cope with emotions such as boredom, sadness, or anxiety. In such cases, eating becomes a way to manage emotions (an often unconscious coping mechanism) rather than a response to physical hunger.

Hormonal and biological factors. Hormones play a role in regulating hunger and satiety. Lack of sleep, hormonal imbalances, or medical conditions can disrupt these signals and contribute to overeating.

Unhealthy eating habits. Consuming high-calorie, low-nutrient foods that are processed and rich in sugars and fats usually do not provide a sense of fullness, leading to overconsumption of calories.

Dieting and restriction. Paradoxically, strict dieting or overly restrictive eating patterns can lead to episodes of overeating. Depriving oneself of certain foods may create cravings that result in binge eating when those foods are eventually consumed.

Social and environmental factors. Social situations, celebrations, or simply the presence of tempting food in the environment can lead to overeating. People may eat more than they need due to social pressure, the desire to fit in, or the availability of tasty foods.

Cultural and family influences. Cultural norms and family traditions often play a role in eating habits. Some cultures may encourage large meals or frequent eating, and familial habits and customs can contribute to overeating.

External cues. External cues, such as the sight and smell of food, advertisements, or the time of day can stimulate appetite and lead to overeating. These cues can override the body’s natural signals of hunger and satiety.

Lack of mindful eating. Eating too quickly or while distracted, such as watching TV or working, can prevent people from recognizing their body’s signals of fullness. This lack of mindfulness can contribute to overeating.

There are several things a person can do to foster a greater awareness of satiety and respond by eating more appropriately:

Eat mindfully. Pay attention to your food while eating, savoring each bite. This helps you recognize and respond to feelings of fullness.

Choose high-fiber foods. Foods rich in fiber, such as fruits, vegetables, and whole grains, provide bulk and take longer to digest, promoting a sense of fullness.

Prioritize protein. Including protein in meals helps increase satiety and reduces the likelihood of overeating. Good sources include lean meats, eggs, and plant-based proteins.

Stay hydrated. Drinking water before and during meals can enhance feelings of fullness. Sometimes, thirst can be mistaken for hunger.

Eat regular meals. Establish a regular eating schedule with balanced meals. Skipping meals may lead to increased hunger and overeating later in the day.

Limit processed foods. Processed and sugary foods lack nutritional value and may not contribute to long-lasting satiety. Opt for whole, nutrient-dense foods.

Include healthy fats. Incorporate sources of healthy fats, such as avocados, nuts, and olive oil, into your meals. Fats contribute to a feeling of satisfaction and fullness.

Be mindful of portion sizes. Pay attention to portion sizes to avoid consuming more calories than your body needs. Use smaller plates to help control portions visually.

Get adequate sleep. Lack of sleep can disrupt hunger and satiety hormones. Aim for consistent, quality sleep to support overall well-being and appetite regulation.

Another factor that can guide how and what you eat is viewing managing your body as a stewardship of a gift from God. Take seriously managing your body well so that you can use it to experience the fullness of life God has for you.

Scotty