Non-standard tips on how to avoid overeating
How to learn to control food and start losing weight (photo: freepik.com)
Many people notice situations that lead to overeating. This includes a constant need to chew something, extra cookies when going to the kitchen, and looking in the fridge for something tasty. The reason for most of these cases is not the physical hunger but rather the emotional one, or emotional eating. This is what leads to weight gain, tells nutritionist Yulia Koval.
1. The expert advised to think about what you need to satisfy with food - are you searching for food when you are sad or bored? Do you feel stressed and immediately need to eat?
She suggested doing a simple exercise. Write the word "food" on a piece of paper and all your thoughts associated with this word - what it gives you, what emotions arise?
Then, think about how you can fulfill this emotion in another way.
For example, food is something that saves me from boredom. The solution - when I feel this way, I pick up a book that I've been dreaming to read for a long time.
2. Adjust your diet. People are more prone to overeating when they don't have a well-established eating system. They don't allocate time for meals and then compensate for it in the evening due to intense hunger.
The most effective step would be to adhere to a meal schedule. This helps control hunger and avoid disruptions.
"Assess your day and decide at what times it would be convenient for you to have breakfast, lunch, and dinner. If you experience intense hunger between meals, consider whether you need a snack and plan it as well," advises Yulia Koval.
Make your meals nutritious and balanced. The Healthy Plate method can help. It's more likely that after a cappuccino with a cookie, you'll feel hungry in 1.5-2 hours than after fish with baked potatoes and a good portion of vegetable salad.
3. Make eating more conscious. To do this, you need to eat slowly, enjoy your food, and from time to time put down your fork and ask yourself: "Maybe you're already full and don't need to finish?"
Also, before eating a candy or something else, ask yourself: "Do I want it right now? Am I really hungry, or maybe it's time to eat?"
4. Pay attention to healthy sleep. It's extremely important because poor sleep affects eating behavior, leading to a preference for fattier, high-carbohydrate, and sweeter foods. After inadequate sleep, we are more prone to frequent snacking.
5. Don't forget to praise yourself and never diminish your achievements. And forget about feelings of guilt. These emotions are not worth it.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
