Emotional overeating: 7 good tips to stop depending on food
Emotional overeating has nothing to do with physical hunger. On emotions, people usually choose a delicious, but enriched meal carbohydrate that badly affects a set of excess pounds. To avoid the bad effects of emotional overeating, we picked up some important tips.
It's no secret that delicious food is capable of filling the emptiness that occurs as a result of stress, depression, fatigue, loneliness, boredom, etc. In this state, a person constantly overeates, because the only goal is to improve his mental health. Emotional overeating has nothing to do with physical hunger. On emotions, people usually choose a delicious, but enriched meal carbohydrate that badly affects a set of excess pounds. To avoid the bad effects of emotional overeating, we picked up some important tips.
- WITH"Change the essence of the problem
The desire to constantly eat is just the tip of the iceberg, which is a testimony to a serious problem. Learn to manage your emotions and desires. As long as I will not find out that it prompts you to overeat, you will not be able to get rid of this problem. Analyze after which situations you want to eat delicious. Try to switch to something else - a walk with friends, viewing comedy, hike in beauty salon, vacation planning, a word for everything that brings you pleasure. If you can not handle yourself, you can contact a qualified psychologist.
- Take a pause
Wanted to snack sweet? Take a pause! Distracted for something else. This is a good advice for those who can not distinguish between emotional and physical hunger. If after pause you will still want to eat - try to snack, but something useful. And if there are no hunger and a trace - Congratulations, you have greeted an attack of emotional overeating.
- Diary of food
Record everything you eat throughout the day. As we have already noted earlier, emotional overeating is unconscious. Diary of nutrition will help to see from the side of a real picture, analyze the reason for overeating and identifying "weaknesses".
- Sport
About the benefit of sports know everyone. In the context of this problem, we note that physical exercise helps to get rid of negative emotions and stress. After elementary straps or jog your well-being will improve and improve self-esteem.
- Face massage
In the process of consuming delicious, but our brain gets a reward - a pleasure hormone. But few who knows that it is possible to achieve the same effect in other ways. For example, from the massage of the face we get the same pleasure, as from tasty food. Massage increases serotonin (hormone of satisfaction) at least 20%, while at the same time reduces the level of cortisol (stress hormone) by 30%.
- Proper nutrition
Our body needs to receive a basic set of various trace elements every day. If only used carbohydrate food is not surprising that there will be a willingness to eat something else. The body will require to get the protein or fiber portion to it. In this condition, it is easy to succumb to the temptation and choose not those products again. Fact your diet with high-quality food with high protein content, complex carbohydrates, useful fats and vitamins. And remember that the portion of porridge with vegetables will give a longer sense of satiety than a coffee cake.
- Plan your diet
Do not hold harmful products that you can quickly quench your emotional famine. So you will be less tempted. Plan meals and prepare for yourself useful snacks (fruits, sour yoghurt, nuts). To make purchases of products are better centralized once a week. To then have no need to go to the store, especially after a hard work day or in a bad mood. It is better not to go to a grocery store when you are not in the spirit.
