You are viewing the article How to Deal with Overeating at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,405 times.
We all overeat on holiday from time to time, and then regret having eaten the second delicious cake Grandma made. However, overeating is a more serious condition and is the most common eating disorder in the United States. [1] X Trusted Source National Eating Disorders Association Go to the Source Consuming large amounts of food quickly, often results in feelings of regret, helplessness, and shame. Worse, overeating will also trigger many serious health complications that are linked to weight gain, notable type 2 diabetes, high blood pressure and cardiovascular disease. So finding ways to limit the amount of food you consume is key to a healthy, happy lifestyle.
Steps
Addressing emotional reasons for overeating
- Strong evidence suggests that most people who have been diagnosed with BED have an underlying mood disorder. [4] X Research Sources
- Even if you don’t have BED, a therapist can be of great help if you overeat due to stress. They will help you deal with the causes of your anxiety, stress, sadness, etc., and help you learn healthy ways to deal with them.
- Bring your food diary to the session so you can share all of your views with the therapist. It can be helpful to have your doctor go through this log, as he or she may discover some framework or trigger that you are unaware of.
- Write a letter to the person who hurt you. You do not need to send mail. The act of venting anger or sadness on paper will often help reduce stress. [8] X Research Sources[9] X Research Sources
- Atone for yourself. You should stand in front of a mirror and forgive any hurtful behavior you have done. You need to raise and express any feelings of self-hatred you are feeling to begin the healing process. [10] X Research Source
- Short walk. Even walking for 15 minutes will help release feel-good endorphins in the brain, dispel stress.
- Play with pets. You should take the time to show love to your dog so that it can release oxytocin, known as the cuddling chemical that boosts your sense of well-being.
- Practice breathing. If you are having a lot of thoughts, you should take a few minutes to focus on something as simple as breathing. Refocusing on the present moment with breathing exercises or meditation has been scientifically proven to reduce stress and anxiety. [12] X Research Source
- Yoga.
- Learn how to meditate. Meditation is a stress reliever that can be done anywhere.
- Rating your hunger on a scale of 1 to 10 will be quite helpful, where 1 would be so hungry that you feel dizzy, weak, or as if you were starving and 10 would be too full. that you want to be sick. A score of 5 would represent a feeling of just enough – not hungry and not full. [14] X Research Source
- Eat when your hunger is in the 3 or 4 range, and try not to let it reach 1 or 2.
- Stop eating when you reach a score of 5 or 6 – satisfied, or “just enough”. [15] X Research Source
- Pause for a quarter of a meal and ask yourself, “Am I still hungry?”. If it is, you can continue to eat. Then, continue to stop in the middle of the meal and ask, “Am I still hungry?”. You need to remember, you don’t have to eat the whole plate. [16] X Research Source
Get rid of the habit that makes you overeat
- Do not eat while standing, sitting in the car, or when you are trying to do other work. You should sit down at the dining table. Try to stay away from a situation where you have to “eat in a hurry”.
- Stop and put the spoon down between each spoonful of food. [20] X Research Sources
- Chew the food thoroughly and swallow before taking the spoon again. [21] X Research Source
- Allow yourself to feel the textures of foods and perceive their flavors and aromas. [22] X Research Source
Develop good habits
- Yoga
- Swimming
- Long walk
- Follow the stall at the outer ring of the supermarket. Biscuits, packaged chips, carbonated drinks, and other unhealthy snacks are typically sold at the center stall, while farm produce, raw meat, and seafood will be available at the booth. outside of the supermarket.
Dealing with immediate overeating
- Say goodbye to the past. All that you have done is over. You should remind yourself that you cannot change the past, but you can change the future. All you can do is learn from your mistakes and move on.
- Identify when you went astray. Thinking and writing about your recent distraction (triggered food, particular emotion, etc.) will help ease the guilt and redirect your focus back to recovery. dress.
- Set up a positive reminder factor. You should dispel the shame by creating tools to perform better in the future. You can use an app or set up automatic reminders to display positive messages on your computer.
- Anonymous Overeating Person
- NEDA
- Academy for Eating Disorders
- Health Chat Room
- Health Forum
Understanding overeating
- When writing an entry in your food diary, you should include the times when you eat, the foods you eat, and the portions. In addition, you should also record the activity you do in the moment, your mood, and your surroundings. [32] X Research Source
- Bring a pen and a piece of paper or use your phone to record the food you consume. Don’t rely on memory – remember, most people underestimate the amount of food they eat, and you will do the same when you rely on your memory. You’ll also forget when you have a snack (a handful of sweets from a candy box on someone else’s desk), or a piece of food on your friend’s plate (these are all important). .
- Make sure you accurately record your portion sizes and everything else like salad dressing.
- You can find a sample food diary here.
- A few other factors you need to watch out for include waiting too long between meals (which can cause you to overeat when you finally get to), eating while walking (like driving a car). , while standing or doing other work), eating in front of the TV or computer (people tend to eat more when they are distracted and not focused on their meal). [34] X Research Source
- Pay attention to the effects of smelling or seeing food. Maybe your diary will show that you can’t resist stopping for snacks when you pass the delicious pastry shop on your way home. Even if you’re not hungry, the smell of freshly baked bread makes your stomach rumble.
- Stress causes your body to release cortisone, also known as the “stress hormone,” which triggers the “fight or flight” response. This response will increase appetite, making your body want to eat junk food (usually high in sugar and provide quick energy) to fuel your fight or surrender. [37] X Research Source If you are under chronic stress due to factors such as school, work, family, or the environment, you are at greater risk of becoming an emotional eater. [38] X Research Source
- Did the feeling of hunger come on suddenly? Physical hunger develops gradually, while emotional hunger is often sudden and intense.
- Do you feel as if you need to eat right away? Physical hunger can wait. When you are hungry in response to an emotion, you will feel that you need to eat immediately .
- Do you just want to eat a certain food? If you’re open to quite a few different food options, you’re probably experiencing physical hunger. But if you only crave a particular food, this is emotional hunger.
- Do you often overeat? If you eat until you’re full but you still don’t feel like you’ve had enough, you’re probably eating emotionally, not to satisfy physical hunger. Physical hunger ends when you’re full.
- Do you feel guilt, regret, helplessness, or shame? If you experience this type of emotion after eating, you’re only eating to try to satisfy your emotional needs, not to deal with physical hunger.
- Eat faster than usual, and eat more in a particular amount of time (usually less than 2 hours) than most people in the same time period.
- Feeling out of control when eating.
- Eat stealthily because you feel embarrassed about the amount of food you consume.
- Eat large amounts of food when not hungry.
- Feelings of shame, guilt, disappointment, or disgust at the level of one’s eating.
- No vomiting after binge eating, which means you don’t moderate your overeating by vomiting or over-exercising.
- Eat this way at least once a week for 3 months.
- You should know that your weight is not necessarily related to BED. Maybe you’re a normal weight, or you’re mild, moderate, or severely obese. It’s important to remember that not all overweight people binge eat or develop BED.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,405 times.
We all overeat on holiday from time to time, and then regret having eaten the second delicious cake Grandma made. However, overeating is a more serious condition and is the most common eating disorder in the United States. [1] X Trusted Source National Eating Disorders Association Go to the Source Consuming large amounts of food quickly, often results in feelings of regret, helplessness, and shame. Worse, overeating will also trigger many serious health complications that are linked to weight gain, notable type 2 diabetes, high blood pressure and cardiovascular disease. So finding ways to limit the amount of food you consume is key to a healthy, happy lifestyle.
Thank you for reading this post How to Deal with Overeating at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: