It doesn’t matter if it’s a pack of potato chips, a bar of chocolate or three bananas; it’s unpleasant. Rather, they are pleasant only at the time when we enjoy food. However, immediately after another overeating, we begin to experience an incredible sense of guilt. Fatigue on the diet is inevitable: by limiting the number of foods consumed, you begin to lack food. Your craving for junk food depends on how much your eating habits change due to your new diet. The final result of the diet depends on whether you manage to find a way to stop the flare. In fact, in order to get rid of the habit of overeating, you do not need to have iron willpower: you just need to outsmart your nutritional desires.
The myth is widespread, as if people crave certain foods, because the body is deficient in them. This is not true. Studies show that even people with a full-fledged diet, adequate in the number of calories and nutrients, are faced with fevers. This is due to the fact that we feel guilty about craving for certain nutritional needs. But, unfortunately, people rely less on instincts and more on culture or individual experience. The fact is that our environment is overloaded with conditions that can lead us to overeat. For example, if you see mouth-watering cakes and hear a sweet aroma emanating from a pastry shop, you will probably salivate, even if before that you didn’t really want sweet ...
You are what you eat
Gender also plays a large role in the nature of scams. So, men often overeat pizza, pasta and soup. While women, as a rule, want to eat sweets, cookies, ice cream and chocolate.
Good mood vs. bad mood
Among the common causes of obesity, an important position is taken by the negative. Stress, sadness and boredom can contribute to overeating. A bad mood can be a conditional signal for overeating.
But a good mood does not always work as a panacea for zhazh. It works like this: happy eaters want to maintain their high spirits. We often want to do something that helps us extend a happy feeling or happy experience. Interestingly, people in high spirits often prefer to overeat with healthy food, while people who are in a bad mood have gorges with chocolate, sweet flour products, chips or crackers.
Step number 1. Taming desires
Eat the food you are least sorry for. You may have heard about a method that satisfies the urge to overeat: you need to eat the desired product in small doses. In fact, constant eating of the desired food only strengthens the habit. The more you eat sweets, the stronger your craving for sweets becomes.
So is it really necessary to completely abandon harmful products and switch to exclusively useful ones? Not really. The feeling of deprivation of your favorite food often leads to unpleasant consequences, which ultimately ends in a jaundice. Eat ice cream in your favorite cafe not every day, but once a week - as a reward for a successful week of diet. In fact, this technique allows you to “reset” the body and can make it lose even more weight.
Step No. 2. Control the servings
Allow yourself to eat any food, but do it consciously. For example, try not to buy tempting foods home because it is too difficult to resist eating them. Feel free to take one slice in the store, not a whole pizza. Take not a pound of your favorite cookies, but 100 grams.
Step number 3. Fool yourself
Serving control does not work for everyone, especially if tempting foods are on hand. Keep the food you want away; do not keep it on the kitchen table or in plain sight. Remember the effects of vision and smell on our nutritional desires.
Step # 4: Find Healthy Substitutes
You can refuse chocolate ice cream by replacing it with apple slices with peanut butter - it can satisfy you as if you had swallowed your favorite dessert.
Also remember that a feeling of satisfaction does not come immediately, not even after 5 minutes. The feeling of fullness comes in 15-20 minutes after eating. Just make sure that you eat the amount of food that you really need. A jam is overeating, which most often occurs as a result of what it seems to us as if we were not full.
Distract yourself to another activity until the desire to overeat does not disappear. Call a friend, go for a walk, do a couple of dozen squats. Sometimes even counting to 10 helps.
Step number 5. Water
When there is a desire to arrange a gorge, drink water. Water has the ability to effectively suppress appetite. When you feel like you're hungry, drink a glass of water and wait 10 minutes. Your hunger must disappear.
Step # 6. Raw Products
Reduce processed foods. Processed foods are high in sugar, salt, and fat, which increases your dependence on junk food. Reducing the intake of processed and frozen foods and increasing the intake of natural fruit sugars can save you from eating not only during the diet, but also on days when you eat a standard diet.
Step number 7. Physical activity
Exercise helps control your hunger. It's all about the endorphins produced as a result of the physical activity.
Remember that sports tend to increase mood, which can have a positive effect on your eating habits. Exercise and lead a healthy lifestyle!