We often eat not because we are hungry, but because of boredom or under stress. If the phrase “when I’m nervous I eat” is about you, you will find this article very useful.
EATING DURING STRESS
Have you ever asked for another portion during a family feast not because you are hungry, but to please your mother-in-law, who tried so hard? Or maybe you were ordering a dessert at the cafe just because your best friend really wanted to eat a big piece of creamy cake with you in half? You did not really want anything sweet, but you honestly ate your half, because the friend would be offended if you refused…
If you ever were in similar situations, it is very possible that you suffer from a pathological desire to please others. At the same time, the desire to make your friends and relatives happy makes you eat more than you need. And this is just one of the emotional reasons that can lead to extra weight gain.
Anger, loneliness, guilt, regret, sadness – these feelings and stress often make us seek comfort in food.
Life no longer seems so sad, and the weather doesn’t seem so dull and cold, when you have:
- a cup of hot chocolate,
- a slice of cake,
- some cheese with wine.
It is unlikely there exists a woman, who, at least once in her life, has not tried to brighten up the agonizing waiting with a bag of chips, or comfort herself after a quarrel at work with a pack of ice cream with fried nuts and chocolate chips.
Someone tries to please others with the help of delicious food, someone is looking for pleasant emotions, and some people know that only a chocolate bar can help them get rid of stress. First of all, sort out the reasons that make you overeat, and then choose the right tactic.
EVERYONE’S FAVORITE GIRL
You eat for others, and not for yourself. Psychologists have noticed long time ago:
- even those people, who usually get used to limiting themselves, when getting in a company, where there is a habit to eat a lot, unconsciously increase their portions.
That’s why the following statement is true: if all your girlfriends suffer from excess weight, then your chances of gaining unnecessary kilos also increase. And if, among other things, you also strive to please others, then you will eat even more.
After overeating, the depression comes, and not just because you do not fit into your favorite jeans. When your main desire is to please others, it turns out that you let others decide what is good for you. You stop listening to your own desires. There is only one way out of this situation: to listen to your inner voice.
Think about what you want. If you are not hungry, praise the cook. You can say something like this:
- Pie looks simply gorgeous, and the flavor makes you want to lick your fingers. But I ate so much at dinner that, perhaps, I will refrain from them for now.
Ask them to give you a piece of pie with you and eat it at home when you get hungry. Or treat your friends and colleagues in the office to it.
Learn to say NO. Of course, you are used to doing everything the way people like it, and it will not be easy at first. Mainly because you will be forced to fight with your own habits, even reflexes.
After all, most likely, you grew up with the conviction that you need to take care only of your loved ones, without taking your own interests into account. And you can deal with it only with some effort. You have to learn a skill that you did not own before, that’s it.
When you master all of this, you may already have no qualms about giving up the second piece of cake at your aunt’s birthday, which is famous for her culinary talents.
Gradually learn to say a polite “NO”.
Start with those, who impose unnecessary services or goods on you. Start with those, who impose unnecessary services or goods on you.
Then try to deny acquaintances, who call you to an uninteresting event.
IN SEARCH OF ADRENALINE BUZZ
You are bored, and you take out a bag of sweets. Most likely, it is not the food that you need, but an influx of dopamine. It is a substance that is produced in the brain and is responsible for pleasure, arousal and appetite. Dopamine is associated with basic human needs and is necessary, first of all, so that we do not forget to eat on time.
However, frequent use of various drugs and improper nutrition led to the fact that the internal systems of the body are knocked down and out of order. Substances that are designed to take care that our body gets the required energy, cause a variety of dependencies and overeating.
It has already been proven that the release of dopamine in the brain during the process of digesting sweet and fatty foods is about the same dramatic, as after the narcotic drugs administration. The difference lies only in the strength of the impact, yet the principle, as the doctors assure, is the same.
Scientists almost did not study how boredom affects the amount of food consumed. In 2011, however, the US doctors held a small study (it involved only 139 people), the results of which brought a real shock among specialists. Young men and women admitted that they often overeat because of boredom, and not when they are sad or worried.
More emotions! Think about what kind of entertainment might cheer you up. Dancing? Skiing? Scuba diving? Every person has his own ideas about fun. Someone needs to jump with a parachute for a shake, and someone finds it sufficient to master crocheting. Listen to yourself and choose what you like.
Maximum diversity. You always get to work by subway? Get out one station earlier and walk the rest of the way. If you need to lose weight, do not get hung up on one program.
Hey! I am first heading line feel free to change me
- When you get tired of counting calories, switch to separate meals, then on a protein diet, then on the menu. When you get tired of counting calories, switch to separate meals, then on a protein diet, then on the menu.
- Similarly, change the types of physical activity: today you are engaged in dancing, tomorrow is yoga, and the day after tomorrow you go to the strip-plastic lesson.
SLEEPING AGAINST HUNGER
Regardless of the type of personality and the features of character, all people on the planet have one common feature:
- When we do not get enough sleep or are tired, we automatically look for sources of energy.
And the most common source is food – usually something sweet or fat. And this is how weight gain during stress begins!
Studies confirm that a person, who didn’t get enough sleep during the night, simply can not make proper food choices, because his brain does not function at full strength. This is why a proper dream is so important!
If you did not get enough sleep, try these methods the next day:
- Give yourself a short respite for 2-3 minutes every 45 minutes, and only then return to business.Give yourself a short respite for 2-3 minutes every 45 minutes, and only then return to business.
- Try to find other sources of energy, except for food – it can be easily replaced by an active walk in the fresh air or listening to energetic music (in headphones).
WORK ADDICT AND ALTRUIST
You work too much, you get too tired and you eat too much. These three components lead to the fact that vigorous and active women, to their own amazement, gain weight. If you work a lot, you are often under stress and calm yourself down with food – this is understandable. But this can’t be the only reason.
Women who have taken on too much work often forget about themselves. After all, you need time for yourself, and it always is not enough. While you always have enough time for a portion of ice cream or a bag of chips!
If this is your problem, know that even small changes in lifestyle can help you tame your appetite.
- Start with the simplest thing. Think on how you can reduce the stress that you often experience. For example, take the rule of arranging a five-minute respite between work and home. Sit for five minutes in the car before you go home. Close your eyes, listen to pleasant music, meditate. Or just stand in the fresh air, looking up at the sky. Take a few deep breaths and go to your family in a good mood.
- Learn to listen to yourself. When you are worried and your hands are drawn to the box of chocolates, take a small timeout – at least for 5-10 seconds. Think about what else you can please yourself with at the moment.
- Let this joy not be associated with food! Make a list of what can be done in a short break to get a little distracted and calm down. Play solitaire on the computer, call your friend, and if you have pets, stroke the cat or dog.
- Sound your intentions. A recently published study by Greek scholars claims that people, who try to learn a new skill, do better when they pronounce the keywords aloud. When you are worried and are ready to take up the box of cookies, try to change the situation by saying aloud: “And now I will read for five minutes.”
This will help you break the vicious cycle of automatic actions. Your autopilot will turn off and you will be able to control your actions again.
If none of these tools work, do not rush to blame yourself. Instead, show curiosity and reflect on what went wrong, and what you can do differently next time. As a rule, those people who know how to take into account their experience and use it to avoid making mistakes, manage to achieve their goals.
So turn to your natural wisdom, and you will be able to find answers to these simple questions.