The temptation of food is so diverse, ranging from shapes, flavors, colors and packaging, no power can make us refrain from tasting it, even though not hungry. Without realizing it, we've eaten too much. It's called overeating alias overeating. It is certainly not good for health, especially the type of processed foods high in sugar, salt and bad fats.
Overeating can lead to obesity, which in turn invites a variety of health problems, such as diabetes, hypertension, high cholesterol, heart disease, asthma, some cancers, and sleep apnea. In addition, eating too much at once amount can cause gastric problems. Therefore, we must learn to re-balance the diet.
Then how to outsmart? Try the 5 strategies to stop overeating the following.
- Be aware of what makes overeating. When already aware of it, you can start looking for ways to make sure that you were not hungry. By doing so, you can be more firmly to control eating. Here are some factors that make us able to overeating.
Emotional. Some people choose to eat in response to emotions, in other words, not because of hunger. Often the aim to create a comfortable, dispel the boredom, anger, worry, loneliness, fatigue, tension, stress, or depression.
Social. Excess eating can occur when being around people who are eating. You were provoked to come eat with them.
Situational. You eat because there is an opportunity, for example, were passing through the bakery and eventually became interested in eating the bread.
- Physiological. Excess eating can also be caused by physical factors, for example, you are hungry because skipping breakfast, so eager to eat a lot, or do you tend to eat to relieve headaches and other pain.
If cravings are caused by one factor above, try drinking a glass of water and eat for 10 minutes delay. Use 10 minutes to walk, warming up, reading magazines, chatting, breathing exercises or other light activities that could divert the desire to eat. By doing so, you become more sensitive to the needs of the true self.
These steps can help make your eating time is not controlled by stress. Gradually increase the delay time to 15 minutes, then 20 minutes, and so on.
Sometimes, step divert the desire to eat the above is not enough to manage your eating because of stress. You need relaxation exercises, meditation, or counseling with a psychologist to cope with emotional problems makes overeating.
Note the intake of sugar and salt. If you really want sweet foods, take small pieces and eat slowly. Enjoy every bite. As for salty foods, choose low-salt or sodium, such as unsalted nuts. Read the nutritional content on the packaging.
- Enjoy your food optimally. Keep the first computers, mobile phones, and all gawaimu for some time. Do not eat while working or watching television, so you can enjoy your food. This is an opportunity to rest your mind. During the meal, try permeates hunger and your satisfaction. As an additional result, now you can even become more productive after eating.
Each wants to eat or consume a snack, choose healthy food. Keep healthy foods in your house and avoid unhealthy foods, such as processed foods, foods high in bad fats or contain a lot of sugar, salt and artificial flavorings (MSG) which is associated with obesity.
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