Uncontrolled absorption of food is called overeating. Symptoms of it are manifested most often in adulthood or adolescence after exiting exhausting diets. It is also called the word compulsive. This is not such a harmless phenomenon as it might seem at first glance.
How to control overeating? Effective Tips
"How not to overeat" - a problem that almost everyone who reduces weight faces.
What is overeating: a bad habit, greed, physical need or, perhaps, compensation of feelings and desires? Why do people overeat, why is this process so difficult to control and finally how not to overeat - The main issues that we will consider in this article.
Let's start with the consequences of overeating.
Consequences of overeating
The most important negative consequence of systematic overeating is overweight. I think that this does not need to be proved to anyone: excess weight does not appear from the air, is not inherited, it is formed due to the excess intake of energy from food.
But being overweight is not the only consequence of overeating, although the most noticeable one. Constant overeating leads to the following negative results at the physiological level:
- The occurrence of enzymatic dysfunction of the stomach due to constant stretching,
- Violations of the duodenal valve, which delimits the internal environment of the stomach and duodenum,
- Creating an increased load on the entire digestive tract,
- The development of rapid physical fatigue, discomfort, bloating.
In addition, the psycho-emotional state of a person suffers: excessive food intake leads to the development of apathy, stress or, conversely, aggression.
According to my observations, the habit of overeating is common to many, but not everyone gives it any significant significance. People simply don’t understand that they are overeating because they have long forgotten what a “normal” amount of food is.
This is largely facilitated by the modern food industry. Food manufacturers are doing their best to cram as much as possible into us, feed us fatter, add flavor enhancers to our products, which, like drugs, make us eat more and more.
We are forced to eat fast, on the go, without thinking about the quantity or quality of food. Using a wide variety of marketing tricks, manufacturers are trying to convince us of the benefits of completely useless products. And, worst of all, they succeed. "Food garbage" becomes the basis of our nutrition, and we are its product. The sages are right: "We are what we eat."
Now I do not urge you to relieve yourself of all responsibility and shift it entirely to product manufacturers. They are only partly to blame. Overeating is the result of our unreasonable behavior.
We will talk about the causes of overeating a little later, and now we will consider its symptoms.
Friends, I ask you to honestly answer the following questions:
- Do you eat fast at times without tasting the food?
- Do you continue to eat if you feel the first light signals of satiety?
- Do you feel hungry right after eating?
- Do you feel guilty after eating?
- Is it hard for you to stop while eating, even though you’ve already eaten enough?
- Do you feel like eating alone, away from prying eyes?
- Is it difficult for you to refuse the offered treats, even if you are full?
If you answered in the affirmative at least two of the questions asked, most likely you are prone to overeating, and you should read this article to the end.
Let's try to understand the reasons for overeating and understand how not to overeat.
Reasons for overeating
1. Improper catering . Modern man lives in a frantic rhythm: time is running out catastrophically. And in this bustle to carve out at least 15 minutes for food can be extremely difficult. The vast majority of people find a way out simply - there is no time, I will not eat. And gradually, one or two meals a day becomes the norm.
At first, the body “tries to demand food”, but we quickly learn to ignore this requirement, distracting ourselves with a cigarette, a cup of coffee or thoughts that once you go hungry, it means losing weight.
Gradually, we lose the ability to feel a slight hunger and perceive it as a need to eat, replenish energy reserves. We begin to respond only to its extreme manifestations. And this happens, as a rule, in the evening. Naturally, to satisfy the hunger that accumulated all day, and at the same time it’s almost impossible to overeat.
2. The lack of micro and macro nutrients in the diet. I have already mentioned the quality of modern food. Every day, for normal functioning of the body, vitamins, micro and macro elements are needed, many of which do not accumulate in reserve. They must be taken daily with food.
Since there are very few vital substances in products that have undergone deep processing, our body is trying to compensate for this deficiency by increasing food intake. So, often the lack of B vitamins is compensated by an increase in muffin consumption, excessive cravings for sweets can indicate a lack of chromium.
3. Inability to distinguish between hunger and appetite. In fact, these are two completely different feelings, but we often perceive them the same way, as a desire to eat.
Real hunger - This is a physical need for replenishment of energy reserves. It is manifested by quite tangible signals: nausea, pain in the stomach, sucking in the stomach, severe hunger can be accompanied by a headache.
Appetite this is an imaginary hunger that is not associated with a lack of energy.
It is due to the need for the realization of feelings and emotions. We crave happiness, understanding, love, communication, peace. Very often, the realization of these emotions and needs is fraught with psychological and social difficulties, and it’s easier for us do not live our emotions as well chew their.
We compensate our true desires with food, which in this case acts as a household antidepressant.
4. Wrong eating habits and attitudes. They have been laid in us since childhood, when we are forced to eat everything up to the last crumb, when we are encouraged by something tasty, they are taught that it is impolite to refuse a treat.
These settings ultimately determine the style of our eating behavior, including the need to overeat.
So, friends, the reasons are clear, now it remains to understand how to learn not to overeat.
The first symptoms of overeating
This problem is especially severely tolerated by people who suffer from foodborne diseases. Knowing about their problems, overeating, they only exacerbate them. When self-control of the situation is not possible, many resort to the use of special drugs that block appetite. For example, there are good dietetics slimming reviews. Signs of compulsive overeating are:
- Lack of control over the amount of food eaten
- Eating plenty of food at a time
- Lack of diet
- The habit of eating quietly
- Guilty overeating
- Lack of desire to control weight
This is not only a physical, but also a special emotional state of a person. He perfectly understands what he is doing badly for himself, but he cannot cope with it in any way. He “seizes” this stress, although guilt remains.
The danger of gluttony
The habit of constantly snacking can lead to serious disorders. And if a person is not able to control himself, he needs urgent help. The fastest option is to take medications to reduce weight. Their work is mainly based on dulling cravings for food. So, for example, Diethonic slimming product. After all, uncontrolled consumption of all edibles can lead to even death in the end.
A person begins to get such pleasure and euphoria from food that nothing else gives him. Trying to abruptly abandon all of this can lead to depression, outbursts of anger, fear and anxiety. This is caused by a decrease in the content of serotonin in the body.
Reasons for overeating
Nutritional addiction exists. This phenomenon has been actively studied by scientists in recent years. A person becomes addicted to foods high in fats, sugars, and salts. The body gets used to them like drugs. There are many reasons for overeating. They can be psychological, genetic and emotional:
- Guilt and shame
- Genetic Nutritional Addiction
- Jamming problems
- Food - as a reward for done or reassurance
Sometimes they push us to overeat. For example, parents reward their children for good grades and success. Brain centers can send impulses characteristic of hunger to a person. With a lack of serotonin in the head, these commands come even when the body is full. Overeating must be treated, it should definitely be fought.
How to control appetite?
Depending on the factor influencing overeating, a recovery path is chosen. This is a rather difficult stage, but it is necessary, first of all, for your own health. The first step on the way to treatment should be finding a solution that will help to cope in a stressful situation, except for food. For example, it could be:
- Doing sports
- Breathing exercises
Establish a clear nutrition schedule and strictly follow it. Try to eat more often, but in smaller portions. Eliminate snacks completely. Take time to relax. In a state of fatigue, we lack energy, and we begin to look for it in food. Learn to understand your body. Do not confuse emotional hunger with physical hunger. Count calories eaten and spent. Enlist the support of your loved ones, ask them to support you and look after you during this difficult period.