In past centuries – whatever novel you take – slender girls certainly fainted and literally dried up, if not from unrequited love, then from other disorders. A bit of a nuisance – she can no longer eat. In the language of medicine, they all suffered from anorexia – an ailment caused by psychophysiological causes, in which the body does not take food in any way. By the end of the twentieth century, the picture had changed radically, and now the opposite is much more common. That is, a piece asks for itself in the mouth, and what is most interesting – in the complete absence of a feeling of hunger. As a result, the bad habit of overeating at the first sign of anxiety, boredom, boredom, or anger has become quite common.
For food sometimes taken from a feeling of loneliness– and it seems to bring comfort. But food cannot make up for the absence of close friends! And since overeating – even episodic – inevitably leads to fullness, as a result, guilt arises and self-esteem decreases. The feeling of their own inferiority only intensifies, and it certainly does not contribute to the establishment of good friendships. The circle is closed!
It happens that food seeks to fill an emotional vacuum.. For lack of a better process of eating food becomes a pastime: he began to chew – and as if you were doing business, and it was no longer so boring. After all, in order to make interesting acquaintances and keep boredom out of your life, you need to spend energy. And to gobble up a plate of spaghetti is an instant, and no effort is needed, except for chewing and swallowing!
Everything would be fine, but only boredom, anger, anxiety, depression – this is a reaction to certain problems. And pouncing on food to resolve them or forget about their existence is the same as escaping corns with an oxygen pillow.
The habit of confusing emotions with hunger is often formed in childhood. “Eat your porridge,” they say to the child, “or you won’t get a chocolate bar.” Or: “Here’s ice cream for you – stop crying.” And there is a conditioned reflex. Love, empathy, reward and punishment are subconsciously associated with food: candy means “I love you.” And then food turns into a means of self-defense against worldly misfortunes, stress and boredom.
Among overweight adults, there are especially many who had a dysfunctional childhood, who suffered serious psychological trauma at an early age. Fullness creates a kind of protective shell, which, as it were, keeps others at a distance, allows you to feel more confident.
Besides food often becomes a way for overweight people to “pity themselves”, repay negative emotions. Irritation, anger and self-hatred about one’s own failure lead to irrational acts in general and often to the abuse of sweet or salty foods. Or overeating. When food becomes a way to satisfy emotional hunger as well as physical hunger, it becomes increasingly difficult to distinguish one need from another.
Negative thinking like “I do everything wrong”, “I have nothing to love for”, “I have only flaws in me” increases the feeling of loneliness and undermines self-confidence. Instead of understanding the reasons, the “negativist” puts an end to himself. And it is necessary to identify the cause of negative emotions – in order to deal with your pain constructively, without losing respect and trust in yourself. Having got rid of the pain, you can cope with the habit of drowning out emotions with cakes.
Sadly, exotic diets not only fail to produce the desired results, they are injurious to health and can lead to overindulgence. Those who doom themselves to a brutal diet develop the habit of not listening to their inner voice, but following the dictatorial instructions of their “miracle diet”. The feeling of hunger ceases to be the basis for eating, and, trying to extinguish the natural desire, replacing it with willpower, such people become deaf to their nature. When the semi-starvation diet ends, the natural mechanism of the body is, if not completely broken, then crippled, and anxiety, a feeling of loneliness and other physical and emotional sensations are mistaken for hunger.
The most reasonable thing to do after another miracle diet is once and for all abandon diets with a daily calorie content below 1500 kcal. The next step is to regain the lost ability to respond to the body’s natural signals, mainly hunger.
To do this, ask yourself why you consider hunger to be your friend or foe and whether you are trying to ignore the feeling of hunger. And every time the urge to eat something appears, listen to yourself first, think about whether you are really hungry, and if so, how much. If the feeling of hunger is not very acute, then try to figure out if you are confusing it with other sensations, such as boredom.
Taking food, by all means pay attention to the taste, smell and appearance of the dish. Eat slowly and listen to yourself all the time so you don’t miss the full signal! (By the way, the feeling of satiety is usually delayed by 20 minutes).
1 Eat as little fat and sugar as possible. This is the basis of proper nutrition.
Think in advance what to do when the next time the pseudo-hunger starts to incite: “Climb into the refrigerator, chew something tasty!”
Get yourself a mandatory rule every day to take physical exercises for twenty minutes!
4 Think about health, not about how much you weigh today.
Eating abuse is not some kind of infection unknown to science, over which we have no control, and fits into a simple alphabetical scheme.
Az – this is what led to the inopportune absorption of food. For example, troubles at work or the notorious “I’m doing everything wrong.” Or just melancholy, or pissed off someone. After A comes, naturally, B. Buki is a follow-up action. You sit down in the kitchen and devour marmalade pies. And then? Then – a consequence of your actions, Lead. Pies distracted from grief – for a while, of course – and you understand that you made a mistake, you begin to reproach yourself and, perhaps, feel guilty about your health. The mood deteriorates completely.
Here is the ABC of food abuse.
To understand why you eat and what happens as a result, keep a diary – in a week or two the picture will become clearer. Write down either everything you eat and drink in a row, or only those times when you started eating under the influence of emotions. Also write down the time, your feelings before and after eating, and in general everything that may be related to the problem, any thoughts and consequences. Try to make a record while eating, because memory fails and after an hour the information will be inaccurate.
The abuse of food is fueled by negative thoughts, so they need to be nipped in the bud. Thought has an effective power, and if it carries a negative charge, it must be stopped immediately! For example, “I can’t do it, I won’t be able to” is a negative thought. It should be replaced with a positive one – “well, they gave me a task, I’ll have to try!”. In short, change your mental repertoire!
Instead of emotionally lashing out at food, plan your actions. An hour and a half in front of the TV and a bar of chocolate will perfectly replace a fragrant foam bath or a walk in the park. But you never know what you can think of instead!
Of course, it is necessary to solve the problem of overeating provoked by emotions in the context of general recovery. We all need a healthy lifestyle – then the sensations will come into harmony with well-being, mood and nutrition. There is no remedy that reduces and prevents depression more effectively than exercise.. No matter how trite it sounds. Just twenty minutes of aerobics a day is a whole twenty minutes of work of all muscle groups at full strength! Running, cycling, swimming and roller skating are also suitable. And food is food. It should be tasty, look appetizing and bring benefits – nourish the body and soul.
Read more on this topic:
taming the brutal appetite
AND THE EXTRA KILOGRAMS ARE NOT GOOD!
NEW YEAR DIET