Ways to deal with overeating

 

Delicious food is a source of strength and pleasure, which can charge you with a good mood for the whole day. However, there is also a danger of enjoying food when the desire to eat becomes obsessive. As a result, what should benefit the body begins to harm it - moreover, with the most serious consequences. Often this happens imperceptibly, in the form of snacks in the office at work or at home while watching the series, in some cases, the desire becomes really obsessive. There is no single effective recipe for how not to overeat - too many factors determine our eating behavior. However, advice about nutrition and diet will help to avoid such unpleasant consequences.

Ways to eat less

It is obvious that in some cases it is not possible to get relieved of excessive food consumption without medical help, but more often a person can independently solve this problem - but this requires will and self-control. The following advice about nutrition and diet will help you learn not to overeat:

●     Stimulating hunger

It is simple to discover the physiological need for food from the psychogenic one - it manifests itself as a feeling of emptiness in the stomach, which occurs as a result of a decrease in its volume and is fixed by the corresponding nerves. Usually, 3-4 hours are enough for it to appear, during this period you need to refrain from eating a variety of snacks - they only temporarily satisfy hunger, but do not bring real satiety.

●     Mode control

The regularity of food consumption is an essential condition for its effective assimilation by the body. The activity of the gastrointestinal tract changes during the day, reaching the greatest activity in the first half of the day. It is at this time that it is recommended to eat the densest and energy-intensive food. In the morning and evening, the food tract works less intensively, so breakfast and dinner should consist of light meals - fruits, vegetables, fermented milk products, etc.

●     Taste control

Taste perception is formed from real sensations of the corresponding receptors of the language and the emotional image of the dish that arises in the brain. Often the second component is brighter than the first because of the elegant look of the food, the reputation of the brand, and other extraneous factors, but in the mind, they mix, reinforcing each other. It is essential here to distract from the psychological image and feel the real taste of food, listening to your feelings. A food that you cannot resist may turn out to be not so nice, and it will be much easier to refuse it.

●     Removal from irritants

Psychological desire often occurs as a reaction to a stress factor - the brain uses food to compensate for the resulting nervous tension. Hence, while eating, it is essential to isolate consciousness from irritants and focus on the dish, carefully analyzing its appearance, flavor, smell. So the nervous and digestive systems will better tune in to food intake and improve the efficiency of its processing - and hence the assimilation of real hunger.

Conclusion

When thinking about how to stop overeating, you should not bring this desire to an obsessive state and also take advice about nutrition and diet. An overly suppressed need causes severe stress, which at a certain moment gets out of control and instead of the desired result, its complete opposite is obtained. Changing eating behavior is a gradual process, and its effectiveness is determined by motivation, not inhibition.