Do you remember when was the last time you ate so badly that you felt bad? Sometimes we get bogged down on special occasions, like birthdays, New Year's parties or some celebratory moments, and it's normal
But if you often eat compulsively, for example after a hard day, maybe it's time to rethink your eating habits and understand why overeating is recurring in your life. Many people who want to lose weight suffer from a severe compulsive eating problem and are discouraged at the first relapse. This can also make you eat more.
Those who can control themselves during meals hardly achieve good results in weight loss, so it is important to know some tips to stop eating compulsively.
Why do some people eat compulsively?
Since we were born, food is closely related to our emotions. We create a maternal bond through eating, eat to celebrate and also to comfort ourselves with some problems.
However, those who eat compulsively have food in their only outlet to handle bad emotions. As a result, these people often feel that their eating is out of control and they start to think too much about food. This makes them embarrassed and can even feel depressed after eating, and since eating is their only way of dealing with negative feelings, they can eat even more. It is very different from the natural feeling we have after exaggerating after Christmas dinner, for example, which is a special date that basically revolves around food. We may repent, but we are not ashamed or depressed about what we have done.
Binge eating is a serious eating disorder directly linked to our emotionality, but there are people who limit themselves to eating compulsively without necessarily having this problem. However, overeating can cause a lot of damage to our body and also our self-esteem, and so we have to control ourselves and learn how to stop eating compulsively to combat this habit that is so harmful to our health.
How does the habit of eating too much start?
In some cases, people simply do not realize that they are eating too much or because they eat distractions and do not realize they have eaten too much or because they do not really identify the problem. In general, overeating can be linked to a negative vision of one's body. Although unconsciously, the person sees unpleasantly and is not motivated to eat less, beginning to eat more and more.
Often, a compulsive eating habit can start after a period of a very restrictive diet. Experts say that people who are always on a diet and are not allowed to eat from time to time some foods they enjoy are more likely to go offline and, once they ruin the diet, they are too limited, generating an endless cycle.
See also: How to properly use the day of the garbage to lose weight
Is it possible to be dependent on food?
Some recent research indicates that there are some types of food that can be addictive, such as foods rich in fat, sugar, and salt. These ingredients can cause effects on the brain that appear to be effects caused by drugs. Studies in the laboratories indicate that rats may experience signs of sugar addiction and compulsive eating.
Tips to stop binge eating
1. Look for help
It can be very difficult to stop eating compulsively without the help of a professional, especially if the problem has to do with the emotional problem. The help of a therapist can help to unravel the triggers of overeating.
Also, talking with a psychologist can help you create a more positive view of yourself and give you more motivation to eat healthier and more moderate.
2. The answer is not on another diet
There is a great possibility that binge eating is only initiated due to a diet, so a different diet will not help and could even be ruined.
Especially in the case of restrictive diets where you cannot eat a certain type of food or eat in very small quantities, this will leave you even more desire to eat that forbidden food and if you eat it will become further demotivated.
3. Eat more slowly
Usually, those who eat compulsively also eat very quickly. Research at the University of Florida found that a lean person's brain takes about 12 minutes to receive the first signs of satiety, but that number rises to 20 minutes or more if the person is obese.
Regardless of your physical type, eating more slowly will give your body time to recognize that you are eating and give you the signs of satiety so you do not eat too much without realizing it.
See also: eat fast fattening?
4. Eat on smaller plates
There are some ways to eat less without realizing that you have cheated your brain. By putting less food on a plate, your brain can identify that meal as insufficient, since it is used to a large portion on that plate.
If you use a smaller plate, the same portion will look a lot bigger and your brain will not indicate that you need to eat more.
5. Choose more satisfying foods
Escape from foods full of low-calorie calories, or any food with a lot of sugar or added fat, such as ice cream, milk chocolate, snacks, among others.
The more fiber and protein you have in what you are eating, the greater the sense of satiety without having to eat too much.
6. Before starting to eat, consider
When you think you need to eat, take a break to honestly think if you are really hungry. People are often so focused on what they want to eat that they do not realize they are not hungry, really, but simply want to eat.
This is the biggest sign that you eat compulsively: eat without hunger. This is usually related to emotional problems. So, to stop eating compulsively it is essential to be aware of why you are eating every time you eat.
7. Surrender to some wills
Restricting food will only make you want to eat them even more, and in case some will try to inhibit it, the result will be the same. Allow yourself, in moderation, to get out of the way, but consciously do it. This will give you more motivation to continue, while at the same time it can reduce the signs of stress and anxiety.
8. Do not focus too much on the scale
People who suffer from some eating disorders often weigh a lot. This may further discourage you if you are trying to stop eating compulsively and follow healthier eating habits. Weigh yourself all the time does not help, and if your problem is emotional, it will make you want to eat when you realize that you have not lost the pounds you want. So, stay away from the stairs for a while.
9. Food can be combustible, but it should also be pleasant.
Normally, those who are always on a diet will see their meals as an unpleasant moment because they pass more willingness than they are satisfied. This is very motivating. Try to have fun trying out new recipes for the ingredients you like and do not eat foods that you do not like just because they are healthy. Also, stay away from foods or products that promise fewer calories just for this reason, because they usually do not have good taste and eating them will not be pleasant.
10. Celebrate small winnings and stay positive
Often, when we face a problem, we forget to celebrate the small victories, thinking about the great goals that we have not yet achieved. Be more positive and give yourself the merits you deserve. In the same way, when you have a relapse, do not be ashamed. Understand that overcoming an eating disorder such as the interruption of compulsive eating is not easy and therefore you have to be persistent and rely on the help of nearby people and, if possible, a professional helping you.
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11. Focus on actions
Much more than saying that you want to stop eating compulsively, you have to take action. Actions are worth much more than words. When you go to the supermarket, buy healthy foods that satisfy you, that is foods rich in protein and fiber. If possible, participate in the process of preparing meals.
With less processed foods and nutrient-poor foods in your home, the chances of starting a healthy eating habit are greater.
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