5 minutes to read
Subconscious eating and the impact on weight gain
Have you ever been in a situation where you have started eating something and the next thing you know the food is completely gone? Perhaps there was a time after work when you were watching TV and wanted to treat yourself to a few pieces of chocolate, but a couple of ad breaks later, the block of chocolate was gone, and you had no memory of enjoying it. In this article, we delve into the eating behaviour known as subconscious eating and how it may impact weight gain.
What drives our eating behaviour?
While the cause of obesity may appear simple - eating too much and not moving enough - there are a lot of other factors that contribute to its development.1 Your energy intake is also dependent on how you eat, that is, your eating behaviour. These behaviours are controlled by what’s called the homeostatic system of the brain and gut, and the hedonic (or reward) system in your brain (read more on these here).2 Subconscious eating falls under the hedonic system - with the act of eating thought to be in response to the reward signals or pleasure from consuming food (an act which can be subconscious).3,4
The mind and distracted eating
Food is generally linked to key events throughout our day - think breakfast upon waking, lunch around midday and dinner in the evening. Our body is designed to get hungry every few hours to ensure we’ll consume the energy our body needs. This habit of eating may be something you don’t really give much thought about as the decision to eat can occur not because you feel hungry, but because your body is telling you it’s time to eat.5
Research suggests that subconscious eating is related to memory. When your brain is distracted - by the TV, by conversation or by work, it’s harder for it to form memories of the food you are consuming.6
How subconscious eating can affect weight
Research has shown that being distracted while you eat leads to eating more - both during the meal and later in the day.7 In fact, not forming a memory properly when eating (because you are distracted) can lead to overeating,7 and this has been linked to weight gain.8
Today’s portion sizes don’t help the issue either - research also indicates that the more food you have in front of you, the more you will eat, with one study quoting that individuals eat up to 30% more as a result!9 It is thought that the distraction that triggers subconscious eating also distracts your brain from recognising the signals that indicate fullness, leading to overeating.6
What you want to eat may also be subconscious as the reward system in the brain can see something it recognises as giving pleasure and therefore triggers a food craving. Cravings can be triggered when you are distracted and leads you to reach for snacks that are higher in energy density than what you would normally consume.3,10 This kind of eating is a risk factor for weight gain.10
It’s time to put food in its place.
Taking the first step doesn’t have to be difficult. Get started on your way to weight loss by:
Connect to a doctor online
Start an online consultation to receive weight management advice and a program that fits your needs.
Find a doctor near you
Complete a short questionnaire and get a personalised conversation guide for your doctor’s appointment. Next, easily locate a nearby GP for an in-person consultation.
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Managing subconscious eating - building better habits
The opposite of subconscious eating would be mindful eating, which is about being more attentive to what and when you eat.7 Here are some things you can try to help avoid subconscious eating habits.
Learn to know when you’re full
As mentioned above, if you are eating while distracted then your brain may not be capable of recognising that you are full.6 When you’re eating, try to avoid distractions and focus on what you are doing.6 Take the time to enjoy your food and listen to what your body is saying. Find out more about the mechanisms behind hunger and feeling full here.
Recognising what triggers subconscious eating
Think about when you eat throughout the day - paying particular attention to snacks. Are you doing anything else at the same time as when you’re eating? Like watching the television, working, even driving?7 Your brain is wired to form habits around food so these distracting activities may be triggering subconscious eating.5
Practice mindful eating techniques
This can include things like:7,9
- Sitting down in a relaxing environment when eating
- Dispose of reminders of eating (wrappers, plates) only once you have finished eating to help your brain remember the meal
- Avoid eating when standing, busy or distracted
Create a supportive food environment
Think about how you buy, store and serve your food. Consider individual serving-sizes for snacks or putting smaller portions on your plate during meals as a way to prevent subconsciously eating more than you intended. When food shopping, try stocking up on fresh fruit and vegetables and other foods that are high in nutrients but low in energy.9
Address weight management and obesity with a healthcare professional
Talking to a doctor or dietician may help you understand more about your eating habits and behaviours. Consider making an appointment with your doctor if you are concerned about subconscious eating and the impact it could be having on your weight.
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References
- Perreault L, Bessesen D. Obesity in adults: Etiologies and risk factors. May 2022. In: Pi-Sunyer FX (Ed). UpToDate; Waltham, MA; 2023.
- Acosta A, et al. Obesity (Silver Spring) 2021;29(4):662–671.
- Rebello CJ, and Greenway FL, Adv Ther 2016;33:1853–1866.
- Cappelleri JC, et al. Int J Obes (Lond) 2009;33(6):611–20.
- Stanszus LS, et al. Appetite 2019;141:104325.
- Ogden J, et al. Appetite 2013;62:119–126.
- Robinson E, et al. Am J Clin Nutr 2013;97(4):728–742.
- Constant A, et al. Nutrients 2020;12(11):3564.
- WebMD. Stop unconscious eating. Available from: https://www.webmd.com/diet/features/stop-unconcious-overeating (accessed June 2023).
- Vallis M, Clin Obes 2019;9(2):e12299.
June 2023. AU-2023-06-0053 Polls: AU-2024-06-0020. Date of approval Aug 2024
It’s time to put food in its place.
Taking the first step doesn’t have to be difficult. Get started on your way to weight loss:
Connect to a doctor online
Start an online consultation to receive weight management advice and a program that fits your needs.
Find a doctor near you
Complete a short questionnaire and get a personalised conversation guide for your doctor’s appointment. Next, easily locate a nearby GP for an in-person consultation.
Prepare for your next doctor visit
Already have a doctor you go to regularly? Fill out a short questionnaire and get a personalised conversation guide for your next doctor appointment.
Date of Approval September 2023.
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