Are you planning to lose weight, but can't stop and devour the goodies? Trying to keep a diet, skip junk food all day, and then go on a nightly raid on the refrigerator? Unable to forget about unhealthy food, exorbitant portions of which fill your stomach to discomfort? You overeat, which is just a consequence of a number of other problems.
When I heard from my friends earlier that in a stressful situation they eat a lot and get better, I was always surprised. As soon as I became discouraged, my appetite immediately disappeared, and I noticeably lost weight. So it was before, but last year, unnoticed for myself, I gained a certain amount of extra pounds, being not in the most cheerful mood. Of course, the main thing is to understand why this happened.
After I discarded the imaginary reasons for the increase in size in the form of a slow metabolism after 30 years, a wide bone and the highest degree of injustice of being, I looked at the situation from the outside, it became clear - I overeat. And not always consciously.
Having counted my trips to the kitchen in between work, I was horrified. Okay, the "official" food portions, which didn't seem to be large. But unhealthy snacks, a lot of tea and coffee with cookies and sweets were not at all pleasing. The drinks contained sugar and milk, so they were, to put it mildly, high in calories. After analyzing the problem, I realized that it was also time to give up nighttime snacks, because pizza before bedtime in the family is now banned.
After I went to the gym, started cooking for future use and forgot about sugar, the extra seven kilograms were gone. A fierce struggle continues with the rest. The post of the famous nutritionist and psychotherapist Andrei Bobrovsky caught my eye, who named the most common reasons for overeating.
Nutrient-poor food
For normal life, a person needs food rich in proteins, fats, carbohydrates. Do not forget about fiber, vitamins and minerals, the restriction of which will certainly lead to the absorption of large amounts of food.
Bobrovsky calls for a choice in favor of cereals, fish, meat, vegetables and legumes, giving up sweets and fast food. Indeed, the use of semi-finished products does not leave the figure a chance to remain slim. We conclude that you need to prepare healthy dishes in the form of cereals and salads in advance, then the likelihood of eating ravioli and sandwiches prepared in a hurry decreases.
Significant reduction in calorie intake
The specialist calls overeating a normal reaction of the body to a restriction in goodies. I can't say that I hurt myself a lot, I just got into the habit of eating randomly, so the result was not long in coming.
Extreme diets
Refusal from adequate nutrition leads to negative consequences for the physical and mental state of the body, therefore, they must be forgotten. Indeed, the day of maximum food variety, the subsequent pangs of conscience, together with the daily eating of oatmeal, led to breakdowns and significant overeating. Remember - you shouldn't do that.
Monotonous food
An organism that regularly receives the same food cannot function properly. I agree, at one time I leaned on boiled chicken breast and buckwheat with vegetables, which ultimately led to sweeping away more interesting dishes.
Thirst
It is known that sometimes people react incorrectly to thirst and start eating instead of water. Perhaps there is some truth in this, but not for everyone. I understand perfectly when I want to eat a chop, and when I just want to drink some water.
Inadequate or poor quality sleep
Andrey Bobrovsky, like many doctors, points to the need for good rest, the duration of which should be at least 7-9 hours. He recalls that just a few hours of sleep deprivation over several days leads to an increase in the production of the hunger hormone ghrelin and a decrease in the production of the satiety hormone leptin by 20%. Self-tested - inadequate sleep really contributes to overeating. The more hours spent resting in bed, the less appetite after waking up and during the day.
The doctor did not name another important reason for overeating - stress. Many people get stuck with long-term irritation and lack of positive emotions. I solved this problem simply - regular meetings with friends, long walks in the fresh air and physical activity on simulators - and voila! - concentration on food has practically disappeared.
It also makes sense to refuse to eat in front of the TV and monitor, which distract attention and interfere with controlling the amount eaten.
