The trick easier to avoid too much to eat thanksgiving
It's easy to eat over Thanksgiving, but using this tip, you can take control of your desires.
Psychologists have long understood that we eat when we are under emotional stress. No wonder we put on the "COVID 15." No wonder we develop at the Thanksgiving table. What more stressful than having to eat with an enlarged family ... wear masks? These are moments like these that many of us reach the bag closest to chips or cookies and do not stop nibble until we reach crumbs.
"We often extend, not because we are hungry, but because we want the delicious food to appease an unpleasant feeling," said a researcher who studied the phenomenon,Jennifer Daubenmier, PhdAssistant Professor at the Center of Osher for Integrative Medicine at the University of California, San Francisco. And real prejudice, she says, can come later with shame that we feel about our behavior, which can trigger too much spiral eating out of control. (In touch:15 classical American desserts that deserve a return.)
So, how to overcome the power of a raided holiday dishes "How many others are going to add to your plate?" The answer can lie to practice what is called "aware, "A technique that helps you recognize the signals your body gives you when hungry or distractions that cause you too much.
In a recent obese adult study conducted by Dr. Daubenmier, 100 volunteers have taught stress reduction techniques based on full awareness such as meditation, yoga and consumer consumer exercises designed to adapt them to supercharging . The results, reported in a recent number of the magazineObesity, has shown that women who have experienced the greatest reduction in the stress levels of these consciousness techniques have also had the greatest loss of visceral belly fat, the deep and dangerous fat that forms around the internal organs of The abdomen. At the end of the 18-month experience, conscious eaters have also improved fasting blood glucose, HDL cholesterol ratio with triglycerides and a percentage reduction of their daily calories from sweets, cakes and sweet drinks. .
"If you can train to recognize the reasons to eat too much, what you feel before playing, you have a greater chance of making a wiser decision," says Daubenmier, explaining the goal of consciousness to eat.
How to do? Daubenmier suggestsSlow the restore process to a CRAWL, Eating as a criticism of gastronomic food, focusing on the smell, taste, texture and respiratory plug between each bite to contemplate the sensations.By slowing down and taking the time to become more aware of your food, your hunger level and emotions that will cause you to eat, you give yourself the power to control desires.
Developing a skill for consciousness to eat is easier if you team with a daily daily meditation practice. Daubenmier recommends practicing meditation 25 minutes, six days a week. You can read books on how to meditate or do it as simple as sitting on a comfortable chair, close your eyes and focus your attention on your breathing. Breathe deeply, allowing your belly to get up before the chest. On expiration, let the chest fall before your belly do it. If your mind begins to wander, simply bring your attention to your breathing. Note your wandering spirit is in fact proof that you do well and that you already have more aware, more conscious of your body.
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