At work, there are conflicts with colleagues, and at home, there are also a lot of worries. Sometimes even a huge win after creating your 22Bet login page or your favorite Netflix series cannot work as well as a couple of candies. At first, it gets easier, but then it gets worse.
The number of calories eaten grows, as do the extra kilos. Now we condemn ourselves, but we cannot get out of the addiction to food. But you can deal with it too.
Is It Hunger or Just Emotions?
Hunger can be easily recognized by rumbling or spasms in the stomach. You may also get a slight headache. These sensations are the body’s signals that it’s time to refresh because the body lacks energy. Therefore, real hunger cannot be drowned out by a mug of coffee or a candy.
But if, after 10 minutes of having a meal, you want to snack on something sweet, it isn’t hunger. Or when your brain is asking for more. Sometimes you just need to wait 15-20 minutes, and this feeling will leave you.
These signals are our way of drowning out unpleasant emotions that pressurize us and prevent us from doing the things we used to do.
There can be many reasons for this. For example, anxiety over a child not picking up the phone. Or you are angry after a work meeting. Or maybe you’re just tired because you haven’t been on vacation for a year.
We’re in a vicious cycle — “junk food” quickly becomes saturated. That’s how the brain tricks us into eating.
The Main Causes of Overeating
Scientists aren’t sure what exactly causes compulsive overeating and other eating disorders. They may arise from a complex combination of genetic, biological, behavioral, psychological, and social factors. This combination includes biology, self-esteem, social experiences, health history, and psychological illnesses. Here are the most common reasons people overeat.
Stress
Research shows that many people use food as a way to cope with stress, anger, or anxiety. And they often overeat after experiencing a major stressful event, including one related to work or personal life. Such overeating is impulsive and may be temporary and not recur after the person has experienced stress. However, emotional overeating may well be part of compulsive overeating.
Lack of Sleep
According to research, short sleep duration is associated with a higher body mass index and increased calorie intake. How and how long you sleep determines your appetite. It’s because scientists have found a link between insufficient sleep and high levels of the hormone responsible for hunger, ghrelin. This means that when you don’t get enough sleep, this hormone dominates, and hunger becomes your constant companion. Because of this, you may eat much more than your body needs. Frequent sleep deprivation can lead to constant overeating. By the way, the hormone leptin, which is responsible for the feeling of satiety, decreases with insufficient sleep. This makes it harder for you to know when it’s time to stop eating.
Lack of Water
Water is an integral part of any diet or eating principle. And the whole point is that our body needs water to function properly. That’s why, when there is a lack of fluid, the body signals us to do so. However, these signals are easy to mistake not for thirst, but for hunger. Thus, when you need water, you go for a snack. As a result, you eat more than your body needs.
The lack of fluid may never be replenished, which means that your body sends you its signals again and again, and you again go for a snack and so on without end.
What to Do If You Overeat
First, don’t blame yourself for the extra calories. You shouldn’t go on a rigid diet or punish your body with an hour-long workout. Otherwise, you will drive your exhausted nervous system into even more stress.
It’s better to treat your needs with understanding and not to consider them a weakness: “The body needs strength now, so we ate too much. Next time, instead of candy, a glass of water and deep breathing will do the trick.
If you have eaten too much, don’t run straight to the gym, but do a light warm-up. So you will increase blood flow to the brain, and this will allow you to regain control over your body and emotions. Over time, this ritual will replace sweets.
You can breathe deeper or do a short meditation; this will help you relax and stop worrying.
How Not to Overeat
Eat five to six meals a day. The main meals should still be according to the “breakfast-lunch-dinner” formula, but the portions are smaller. That is, you need to reinforce yourself every 2-3 hours. The last meal should be no later than 4 hours before bedtime.
Have a snack. Not chips and candy, but something healthy: nuts, yogurt without additives, and berry smoothies.
Don’t skip breakfast. Otherwise, the body won’t get energy and will use the rule to send signals to your brain to eat unhealthy food.
Eat at least 30 grams of protein a day. It satiates your body and helps your muscles get stronger. Eggs, tuna, chicken breast, nuts — there are many variations.
Don’t eliminate fats and carbs from your diet. Just reduce them and replace them with more complex and healthy ones. According to the proportions for the day, you should eat more vegetables and protein than, for example, fruits and legumes.
Drink plenty of water. It will help you understand whether it’s hunger or just an increased appetite. Drink a glass and wait 20 minutes. If you still feel hungry, have a snack.
Stay active. Find a favorite activity, distract yourself. Often, we eat just from idleness, so it’s better to take a walk in the park in the evening than to watch TV series at home, even if it’s a sharp story. The fridge is close by.
Start a diary in a notebook or smartphone notes. If the notes include something like “I hate my job and these stupid meetings” and “Why should I do all this,” next to it, record “I’m a good employee and I can accomplish this task.”
Relax. Stress provokes overeating, so it needs to be relieved. Lie in a warm bath with candles, meditate, or just breathe deeply. When emotions are in balance, you don’t want to eat them.
Go to bed before midnight. At this time, the body is set up for the deepest sleep. You will start to get enough sleep, and this will also improve your emotional balance.
That’s What Would Happen if You Stopped Overeating
Just imagine yourself in a month, two, or even a year of your new daily schedule. You could be a healthy and happy person.
The extra pounds will be gone, and you will have more energy. Without sweets and fast food, your body will get fewer calories. That means it will start to use up fat reserves.
Productivity will increase, and you will easily solve complex tasks. Even if you just replace unhealthy snacks with one healthy afternoon snack with nuts and dried fruit. Your brain will get more fats, and your memory and attention will be better.
The skin will glow, and everyone will give you compliments. Especially if you add activity: exercise, sports, and walks in the park. Your blood circulation will improve, signaling that you are no longer dependent on food with a blush on your face.
Over time, there will be fewer problems, and your mood will be brighter and better. And all this without sweets.
