Reasons why you eat a lot but don’t feel full

Associate Professor, Dr. Nguyen Anh Tuan, Deputy Director of the Institute of Digestive Surgery, Central Military Hospital 108, said that many people, especially fat people, often have difficulty feeling full and satisfied when eating. , due to a number of reasons, as follows:

Leptin resistance

Leptin is a hormone produced by adipose tissue that plays an important role in regulating satiety and energy consumption. Obese people often have high levels of leptin resistance, meaning the body does not respond well to leptin signals and does not feel full enough, leading to the ability to consume larger amounts of food without achieving fullness. feeling of fullness and satisfaction.

Hormonal factors

In addition to leptin, many other hormones in the body are also involved in the process of feeling full and satisfied after eating, including the hormone ghrelin produced in the stomach, which stimulates hunger. Obese people may have increased ghrelin and decreased sensitivity of the body to satiety signals from this hormone.

Nerve stimulation

Foods high in calories, especially foods containing sugar and fat, stimulate the nervous system, causing excitement and the desire to eat more. These foods can activate areas of the brain associated with food enjoyment and response, contributing to difficulty controlling feelings of fullness and satisfaction.

Unbalanced diet

An unbalanced diet, especially one high in calories, fat and sugar, reduces the body’s sensitivity to satiety signals, leading to feeling hungry and unsatisfied despite eating large amounts. .

Psychological factors

Psychological conditions such as stress, tension, depression or anxiety can also cause overeating. When obese people use food as a way to soothe their emotions, they may not feel truly full and satisfied when eating.

Belly fat system tolerance

Belly fat system – a group of tissues made of lipid (fat) base, also known as abdominal adipose tissue, mainly produces substances called adipokines, including adiponectin and resistin. They play a role in regulating energy metabolism and feelings of fullness. Adipokine levels in the body can influence feelings of fullness and satisfaction after eating.

To solve it, you need to create a healthy, balanced diet that focuses on getting enough nutrients, including plenty of vegetables, fruits, whole grains, fiber-rich foods, and other sources of protein. healthy protein. Limit foods containing sugar and unhealthy fats.

In particular, adding foods rich in fiber such as vegetables, fruits, and whole grains helps retain water in the stomach, creating a feeling of fullness and helping to regulate the digestive process. Instead of eating few large meals, divide the portions into small portions and eat slowly, this avoids overloading the stomach.

Increase physical activity and exercise regularly with exercises such as walking, running, swimming or participating in fitness classes to maintain movement, create satisfaction from activity, and help the body produce Hormone release, increasing feelings of fullness and satisfaction after eating. You should apply stress reduction methods such as yoga, meditation… to manage emotions, avoid using food as a method of soothing emotions.

Finally, track your feelings of fullness and satisfaction after each meal by observing and taking notes to help yourself recognize your eating patterns; Learn how to adjust to feeling fuller and more satisfied after eating.

Seek support from family, friends or groups of people with similar goals and exchange experiences.