5 ways to stop eating too much right now, declares the psychologist
A psychologist offers five useful ways that you can end your habit of eating frenzy.
The pandemic has all made us a little control with oureating habits-And for valid reasons! However, instead of trying to test an accident plan (which is not sustainable and often causes stress) why not try consciously about the habits you have picked up during the quarantine?
In arecent survey executed by Google and supervised by Glenn Livingston, Doctorate, Psychologist and Author of "Ever excite, "It has been found that the Americans, on average, consumed 4,200 additional calories a week because of the COOD-19.
"Many plan to solve the problem by redeeing to their weight when everything is finished. Unfortunately, the use of food to soothe trauma during the pandemic creates a close link between emotions and the too different that can last long after the end of COVID, "State Livingston in the survey. "Diet size after this experience can insist on the individual and trigger the link, creating worse (and more frequent) episodes to eat too much."
Below you will see Five Stages Livingston suggest that you follow to help you break your habit of overeating healthy and durable way instead of starting a diet designed to fail.
Define the boundaries around food "trigger".
Similar to how you can define borders with an ex-partner, why not try to apply this same concept to foods you are in the middle of trying to break with it?
"There is a big difference between saying" I will try to avoid eating too many potato chips "vs. I'll only eat potato chips on weekends and never more than one bag by day, "says Livingston. "The first do not have objective borders and are therefore vulnerable to the influence of the emotions running in the pandemic. In addition, without borders, constant decisions must be made regarding potato chips when the 'True strike - and that wears your will. "
Stack your kitchen with lots of healthy foods.
Now that you are sparing only thepotato chips For the weekend, make sure to fill your pantry, fridge and freezer with many healthy options. As Livingston points out, it will help fight against the feelings of food shortage, which you realize it or not - is the result of your emergency signals from the sending of primitive brain (AKA, "you are hungry") which can seriously harm your judgment. . In turn, it can also lead us to derail our healthy food schemes and avoid unhealthy. Instead of risking your brain to play games on you, simply make sure you follow your grocery store so that the kitchen is always stacked with options.
For Tips, Check7 must-see foods on a list of healthy groceries, according to a dietician.
Identify why you overall you.
Recognizing that the reason you areOVERPANTANT IN THE FOOD Is a habit that you have formed when you try to deal with feelings of loneliness, stress and sadness during the major part of 2020 and the beginning of 2021 is essential to break the habit. After all, this habit probably intensifies these feelings rather than solving them.
"Toazoning not only destabilizes your blood glucose, Sapsi your energy and causes all kinds of physical problems, it breaks your mind. Then, desires become stronger, and people are gradually less able to resist, "says Livingston. "Finally, they feel hopeless and really become addicted. It is therefore essential to change behavior as soon as possible and not wait for a statement that the pandemic is officially completed."
Eating and snack by design.
In order to reduce the links with emotions that feed your culture habits, Livingston suggests moving from a "eaten on a whim" to a structure of "eating and snacking by design". Essentially, it simply means that you have to decide what time the meal starts and ends, how long do you get between meals, or maybe even how many calories each meal becomes. You could even look at it and say that you will allow you to have a shrimp handle, a half-plate of vegetables, and the rest of the plate can be rice. The definition of a set of bulk rules can help you stay in line with your goals, but you define the rules!
Make sure to socialize daily.
That you met a friend who lives nearbyto take a walk Or virtually connect with a family member who lives in another state, it is important that you guarding frequent and consistent social interactions. It will help you not only keep your mind out of food,But research has shown that regular social meetings make us happier. Livingston also says that keeping your office camera on a meeting with friends, a family or even colleagues can also play a role.
"In my practice, people who do not zoom in with their video on have many more problems with food," says Livingston. "It's because it's easier to fantasize that you are going to make extra weight later" if no one ever sees you. "
For more, discover Weight Loss Tips Experts want you to know earlier .
