Stop overeating without denying yourself the pleasure. What is overeating, what is it related to and why it happens, what to do with overeating, the harm of overeating, how to cope with overeating? Keep reading to find out answers to these questions on Not to Overeat.
About the Causes or Why Overeating Happens- Not to Overeat
It often happens that we get up from the table with an overfilled stomach and a feeling of dissatisfaction with ourselves. Once again we promise ourselves, “I will never eat so much again!” but unfortunately, we rarely keep our word. Like people who are into gambling first try to avoid this activity, but then spend hours at https://tonybet.com/en/live-casino. That’s why we overeat. Not only do we not keep our word to ourselves, but we don’t really know how to control ourselves.
Scientists have proven that a person who eats less food feels much better, is more productive, and is able to live longer. Moderation in eating is what is needed. But how do you find it?
In order not to pass it on, a person needs to establish contact with his or her own body, to be able to listen to it. One must understand the difference between Physiological and Psychological Hunger.
Physiological hunger is the body’s natural biological need for nutrients.
Psychological hunger is the desire, through food, to cope with one’s own emotions, whether positive or negative.
When satisfying physical hunger, we wait for satiation; psychological hunger waits for calm.
We need to understand the difference between these two types of feelings. After all, in order not to overeat, it is necessary to eat right, i.e. without excess. And once we understand the difference, that the hunger we feel is purely physiological, it is necessary to determine the threshold of satiation and find that threshold, that state of equilibrium, in which both the body’s needs will be satisfied and we ourselves will get positive emotions.
Observing these two principles will require some effort and patience at first. Here are 10 simple rules and techniques for overeating, the observance of which will help you get rid of overeating and change your relationship with food. The peculiarity of this technique is that only you will judge how comfortable and useful your relationship with food is.
Feel the Hunger
Don’t eat anything for four hours. It is not difficult, and nothing tragic will happen to you during this time. It is possible that you will not even have time to be hungry. Why not? Maybe you just ate too much, that is, simply overeating, to suppress the fear of abstinence from food. Or perhaps the reason is that you have completely lost contact with your own sensations of food.
If the desire to eat never leaves you for a minute, it may mean that you do not distinguish psychological hunger from physiological hunger. Different people have different ways of experiencing physiological hunger. But the most common symptoms are weakness (lack of energy, slight headache) and low mood (irritability).
Try to understand your relationship with food. Put off the “burning” things, so that you can concentrate on how you feel without interruptions and without missing the signals given to you by your body.
Learn a Skill
In order for the body to remember the forgotten feelings of physiological hunger and satiety, they need to be trained. Eat strictly on the hour. Eat the same breakfast every morning. After 10 days, you will notice that hunger also gives itself on hours, waking up before the meal itself. At the table, it will be easier for you to grasp the moment of satiety.
Avoid new taste sensations. It’s easier to set your satiety threshold with familiar foods.
Get a Taste for It
We judge food by the first sip and bite. Is it salty, sweet, bitter, melting in your mouth? Tasty or not so good? The “first taste” forms an idea of the food in front of us.
Who among us has not had the occasion to eat every last crumb of a perfectly mediocre yurt simply because we ourselves have previously endowed it with obviously exaggerated flavors? You were let down by your imagination, which, unlike taste, works without fatigue. If you listen sensitively to your inner sensations, there will come a moment when you notice that your appetite is waning and your enjoyment of food is waning, and you will be able to stop in time.
Bite into it little by little. Use all your teeth, palate, and tongue to appreciate the taste of the food. As you chew, place your utensils on the table.
Take Your Time
It usually takes 15 to 30 minutes for the body to “digest” satiety information. The reason for the delay is that enzymes (proteins that are involved in transmitting the satiety signal from the stomach to the brain) are not produced until some time after the meal. So if you eat too fast, you risk overeating.
Stretch out your meal by at least half an hour. Whether the food is tasty or not, treat it as a work of gastronomic art, which requires unhurried and thoughtful tasting.
Analyze Your Desires
Your hand reaches for the bag of cookies. Ask yourself: Is it hunger or something else driving me? If it’s hunger, you’re welcome to eat. But it doesn’t hurt to figure out the motives behind the food cravings. Maybe it’s a bad mood? Are you nervous? Excited? In need of comfort? After all, we often eat to prevent our emotions from taking over us completely.
Once you know what’s wrong, drink a glass of water, walk around the house, talk on the phone. Try to distract yourself. If the desire to eat cookies passed the test of strength and did not subside, eat without any remorse, at your pleasure. By the way, it is very possible that the work on the analysis of your own emotions this time will not allow you to cross the line of reasonableness.
When you have to fight such a temptation, try to record in a special notebook the feelings that accompany the desire to “chew something. Most likely, over time, you will notice that it is the same emotions that keep coming back.
Don’t Overeat
Fear and insecurity in the future cause some people to eat too much. It is characteristic of anxious natures and is often a consequence of rigid diets, traumatizing the psyche and the body.
Live in the present, tomorrow will be another day. The important thing is the feeling of hunger that you feel here and now.
Figure out What Your True Needs Are
Eating more to please someone, asking for more not to offend the hostess. People around us often provoke us to do these things. That is why it is so important not to lose touch with your real needs. Listen to how you are feeling. Stop or continue eating regardless of what others are doing. No matter what happens, it’s your feelings, not someone else’s, that should be most important.