What's stopping you from losing weight? Nutritionists have identified the most common eating disorders.
It's not just about what you eat, but how, when and where. This can be vital when you need to control your weight. Nutritionists have identified the most common eating disorders that undermine our dieting efforts
In a study of 5,000 people, American experts found a link between some bad eating habits and the rate at which you gain weight.
In addition, a curious fact was established: overweight people who eat more get less pleasure from food. The fact is that overeating is often provoked by negative emotions. Therefore, our advice is simple: find the reasons why you overeat, and it will be easy for you to change your attitude towards food. This will help you control your weight.
1. Food is emotional support
Food is more than just "fuel" for you. It is an emotional support when you are bored or lonely, and a way to calm down when you are angry or stressed. At the same time, in a state of strong nervous tension, people tend to give preference to more fatty, sweet and high-calorie foods.
What can be changed? Of course, a chocolate bar or a donut will give you pleasure, but only for 15 minutes, and this will not help to radically change your mood. Changing appetite-driven habits is difficult because appetite control is deeply connected to the pleasure center in the brain. Thus, the urgent need to eat is very closely related to our emotions.
Record everything you ate and how you felt before and after eating: this will help you distinguish between real and emotional hunger. Find ways to distract yourself - drink water, call a friend, take a walk down the street. Distract yourself with something pleasant, but not related to food.
2. Food is a source of anxiety
Every day is a struggle with yourself, constant and exhausting counting calories and food. If food becomes an obsession for you, if you constantly fight with it and often weigh yourself, this food controls your behavior, and not vice versa.
What can be changed? Remove hard control. He althy eating is not an intense struggle of the last forces, but reasonable planning. Forget about counting calories and consider a he althy diet that includes he althy and tasty, but low-fat and low-calorie foods, in small portions. And direct the time and energy that you spent on counting calories towards the gym: physical activity will help you not only distract from obsessive dietary images, but also tighten your figure, improve your mood and overall body tone. And do not buy products that will make you feel pangs of conscience later: if they are not in your locker, then you will not have to test your will.
3. You are hooked on fast food
Constant rush and lack of time lead to the fact that you often skip breakfast, it is easier for you to buy pizza or a hamburger on the doorstep and eat it on the run. Or “please” the family with a dinner from a package, sausages or dumplings. Did you know that fast food is too high in s alt, sugar, additives and "bad" fat?
What can be changed? Give yourself a little more time to plan your home menu and shop for groceries. Get creative with your cooking, and you'll start to enjoy both the cooking process and the food. And the gratitude of loved ones will be your reward.
4. You eat unconsciously
You come home after work, immediately head to the kitchen and open the refrigerator in search of something tasty. Then sit down in front of the TV with food and so - imperceptibly - eat much more than you need.
What can be changed? Keep a food diary to help you accurately estimate the amount of food and calories you consume. Take a shower right after coming home, take your dog for a walk - break the habit of eating right away. If you're hungry, take a couple of crispbreads and an apple with you for a walk.
5. Eating on the road or at your desk
Surveying people on what they ate during the day shows that sandwiches or crackers eaten in the car while you are in traffic or at your desk never count as food. Many simply forget about this.
What can be changed? Eat only in an environment where you can fully focus on what you are eating. Get up 10 minutes earlier and have breakfast at the table with your family, rather than grabbing a sandwich at the door on the run. When you are at work, make yourself a full lunch, it's better than snacking every now and then at your desk. And learn to eat slowly. Give your body time and opportunity to get a signal from your brain that you are full.
6. For you, food carries a moral burden
For you, food is not just food, it is always good or bad, acceptable or forbidden. So you are constantly fighting with yourself, trying to overcome cravings for forbidden things and stay within strict limits. You feel constrained, not free, if you deny yourself "bad things", but if you have already allowed yourself to eat something forbidden, you suffer from guilt.
What can be changed? This is how a person works: forbidden food is always the most desirable. That is why banning certain products is a hopeless path. A different approach will help here: if you dream of a chocolate bar, buy a small one, but of the best quality, so you will avoid the temptation to overeat and will savor every bite. If you really want wine, let it be one glass, but the best. The more demanding you are in your choice, the more pleasure you will get from food. And at the same time get rid of mental anguish and … overeating!