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 If you have a big appetite, restrain yourself.–Proverbs 23:2 (GNT)

Gluttony can simply be defined as habitual greed or excess eating. There are a lot of things which are beneficial to us which can easily become a distraction or take the place of God in our lives. (1 Cor 10:23 (BSB) –Everything is permissible, but not everything is beneficial. Everything is permissible, but not everything is edifying) Food is essential and required for normal and healthy growth, however when we overindulge in eating, it not only displeases God (Psalm 78:18 (ESV) –They tested God in their heart by demanding the food they craved), but can have adverse health effects (Phil 3:19 (NASB) –Whose end is destruction, whose god is their appetite, and whose glory is in their shame, who set their minds on earthly things).

If overeating is intermittent, it will not cause much harm, but over time, it can lead to serious health conditions. Some of the long term adverse health effects of overeating include: [1]

  1. May contribute to excess body fat. Exodus 16:18 (NIV)…Everyone had gathered just as much as they needed. Then Moses said to them, “No one is to keep any of it until morning.” However, some of them paid no attention to Moses; they kept part of it until morning, but it was full of maggots and began to smell. So Moses was angry with them. Overeating may lead to developing excess body fat or obesity because you may be consuming far more calories than you need.
  2. May alter hunger regulation. Prov 25:16 (ESV) –If you have found honey, eat only enough for you, lest you have your fill of it and vomit it. Eating foods high in fat, salt, or sugar releases hormones like dopamine, which activate pleasure centers in your brain. [2] Over time, your body may associate these pleasure sensations with foods which tend to be high in fat and calories. This process may eventually override hunger regulation, encouraging you to eat for pleasure rather than hunger. [3]
  3. May increase the risk of disease. Prov 25:28 (ESV) –A man without self-control is like a city broken into and left without walls. Chronic overeating can lead to obesity which has consistently been shown to be associated with the increased risk of disease such as type 2 diabetes. [4,5,6]

The good news however, is that there are a number of simple yet proven strategies to help regulate appetite and reduce the risk of overeating, these include: [7]

  1. Limiting distractions. Proverbs 23:1 (BSB) –When you sit down to dine with a ruler, consider carefully what is set before you. By not paying enough attention to what you are eating, you may overeat. A review of 24 studies in 2013 concluded that distracted eating could cause a moderate increase in immediate food intake and a more significant increase in the amount that people eat later in the day. [8]
  2. Eating slowly. Philippians 4:5 (KJB) –Let your moderation be known unto all men. The Lord is at hand. Though researchers are not entirely sure why, it appears that people who eat slowly have a lower body mass index (BMI) and eat smaller meals.
  3. Eating healthful portion sizes. 1 Cor 9:27 (ESV) –But I discipline my body and keep it under control…People who have large portions on their plate often unintentionally eat more calories than they need.
  4. Removing temptation. James 1:14 (ESV) –But each person is tempted when he is lured and enticed by his own desire. Parting with favorite snacks or treats is a vital step toward adopting a more healthful diet.
  5. Eating fiber-filled and protein-rich foods. Ecclesiastics 3:13 (ESV) –Also that everyone should eat and drink and take pleasure in all his toil –this is God’s gift to man. Eating fiber-filled and protein rich foods can help you feel full for longer periods. In addition, eating protein-rich foods, especially at breakfast, also appears to reduce the levels of the hunger-regulating hormone ghrelin.

In addition, it is also important to eat regularly, reduce stress, limit alcohol intake and drink plenty of water. [7] Lastly seek professional help if you need to. You can also reach out to your local pastor and trusted friends within the church if you need spiritual guidance. Be strong and courageous, and remember that God wants to be first in your life.

REFERENCES

  1. 7 Harmful Effects of Overeating.
  2. National Library of Medicine. Minati Singh. Mood, Food and Obesity.
  3. National Library of Medicine. Fiona Johnson & Jane Wardle Variety, Palatability, and Obesity.
  4. National Library of Medicine. Xavier Pi-Sunyer. The Medical Risks of Obesity.
  5. C. Cercato & F.A Fonseca. Cardiovascular Risk and Obesity.
  6. George A.B. Medical Consequences of Obesity.
  7. Medical News Today. What are the best ways to stop overeating?
  8. National Library of Medicine. Eric Robinson, Paul Aveyard, Amanda Daley, Kate Jolly, Amanda Lewis, Deborah Lycett, and Suzanne Higgs. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating