The cycle of overeating: cultural habits and 80% full rule

But what precisely does 80% full feel like? How do you measure if you don’t have much of an appetite after exercising or feel peckish after periodic fasting?

80% full rule: Growing up, many of us were taught the lesson: finish every last grain of rice because others are starving elsewhere.

While this value of not wasting food is rooted in good intentions, it has unintentionally fostered guilt-ridden eating habits in many people.

The Origins of “Clean Your Plate” Culture

According to Dr. Edward Cheong, a senior gastrointestinal surgeon at PanAsia Surgery, the cultural and historical context of food scarcity passed down through generations has instilled a strong sense of obligation to clear our plates.

This mindset, while promoting mindfulness about food waste, often leads to overeating. Research indicates that 50–75% of people occasionally overeat, particularly on weekends or during social gatherings.

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Overeating During Festive Seasons

Festive periods, like Chinese New Year, amplify these tendencies. With an abundance of traditional dishes, snacks, and social meals, many find themselves eating far more than usual.

Dr. Annabelle Chow, a principal clinical psychologist, highlights that habitual overeating during such celebrations can have long-term effects. “Once we get used to larger portions and the satisfaction they bring, resetting those habits becomes increasingly difficult after the festivities.”

Additionally, overeating during celebrations disrupts natural hunger and fullness cues, creating a feedback loop. “This cycle increases appetite and perpetuates the urge to eat more,” said Dr. Chow.

Stress and Post-Festive Eating Habits

The problem doesn’t end with the festivities. Returning to work, tackling new goals, or managing post-holiday stress can further reinforce the pattern of overeating. Stress often drives people to seek comfort in food, making it harder to regain balance in their eating habits.

Breaking the Cycle

While cultural teachings about food waste are valuable, it’s essential to pair them with mindful eating practices. Learning to listen to your body’s hunger and fullness signals can help prevent overeating while still respecting the importance of food.

Small adjustments in mindset and habits can ensure that these values don’t come at the cost of our health.