After more than three years of epidemic, the world is gradually recovering from the trauma, but you may find that you still retain some bad habits acquired during the epidemic due to isolation, working from home, etc. For example, “overeating” is one of them.
Have you ever continued to eat even when you felt full? Or you don’t feel hungry, but you want to eat when you see something. These conditions are most likely overeating.
Especially during this epidemic period, there are too many things that cannot be solved and faced? Then eat it. Are you afraid that you won’t have the strength to face the epidemic if you get infected? Then eat it. Can’t get out for outdoor exercise or go to the gym? Then eat it.
Overeating has become one of the most powerful ways for everyone to survive the crisis. After all, under stressful conditions, the body secretes more stress hormone cortisol, which puts us into fight or flight mode, eager to find higher sugar, higher salt, and higher levels. We eat fatty foods to ensure that we have sufficient energy, and deep down in our hearts, we equate “eating more”, “eating well” with “being in a good mood”. Various factors lead many people to overeat and gain weight during this three-year period.
When you overeat, you may…
When you eat too much, you are likely to feel stomach pain, indigestion, burping more easily, or experiencing nausea or acid reflux. You will become tired and weak, and it will take a few hours for you to feel better. Some.
If you find that you have overeaten, stop eating and do not lie down at this time, otherwise the acid reflux will be worse. You can go for a walk, which will help with symptoms, reduce belching, promote digestion, and even stabilize blood sugar; some people need to drink some herbal tea to improve the feeling of flatulence; if stomach acid flows into the chest and burns , it may still require some medicine to improve.
Why do we overeat?
◇ I think the food is delicious: Everyone has probably encountered this situation. They think something is delicious and they can’t stop eating it. And what makes people unable to stop are often processed foods that are high in sugar, salt, and fat.
◇ Want to relieve stress: Because you feel stressed, you feel that you need to have a good meal to relieve yourself, or to comfort yourself after hard work. At this time, it is easy to eat too much.
◇ attend social occasions: After serving ten dishes to the table, the portions are really quite large, and many of them are specialty and famous products. Under such circumstances, many people will still stuff food into their stomachs even if they feel full.
If you don’t want to overeat, you can do this!
● Don’t eat too fast
When you eat too fast and cram in a lot of food at once, even if you eat enough, you may not feel full immediately. It will take 20 minutes before you feel full, but you will feel full before you feel full. Keep stuffing yourself with food, making it easy to overeat. Therefore, please slow down your eating process. No matter how delicious the food is, don’t grab it. Focus on tasting the food and enjoy it slowly.
● Adjust social options
If you find that you overeat only when you are attending social gatherings, try not to meet up with friends for a big meal. After all, when you go out for a big meal, you may force yourself to finish the meal because the meal is not cheap, you are afraid that it will be a waste if you don’t finish it, or you are afraid that the other party will think that you don’t like the restaurant they carefully selected. Don’t choose an all-you-can-eat restaurant. After all, it’s an all-you-can-eat restaurant. People always have the mentality of wanting to take advantage and will definitely overeat before giving up.
Of course, this doesn’t mean everyone just hides at home and plays social media all the time.Of course it’s nice to go out with friends. You can consider going out for a walk together. Go to outdoor attractions and move more. At least first.Don’t think of “eating” as the only theme of parties and playless likely to overeat.
● Replace eating with other things
If the reason for your overeating is that you feel lonely, stressed, alone, or eat too much when you are in a bad mood, then try to find something that makes you happy “in addition to eating.” For example, move your body and do more exercise, or go for a relaxing walk outdoors and observe the natural scenery. Get enough sleep and don’t stay up late or sleep too little. In addition, it would also be helpful to reduce the time you spend using social media, stop looking at what others have eaten, or reduce looking at group purchase food information.
In fact, you should also realize that overeating will not make you really happy. Overeating will destroy the balance of blood sugar, destroy the balance of satiety, increase your appetite, and cause more health problems. Later, even if you realize that you can no longer eat so much, you will become helpless because of a bit of addiction and it will be difficult to make changes. As soon as you realize that you are eating more than your body needs, stop immediately and don’t let this happen again.
● Try to buy prototype foods
If the reason why you tend to overeat is because the food is really delicious, then please open the refrigerator and snack cabinet at home and take a look to see which types of food are more abundant in them? If there are a lot of processed foods, it would be NG.
You can try to buy fresh vegetables, fruits and other original foods. When filling the snack cabinet, you can also mainly use sugar-free and salt-free nuts. If you usually have more vegetables on your plate, you will eat slower, feel full faster, and be less likely to overeat. And changing your snack cabinet is so that if you really can’t help it and want to eat larger portions, at least don’t eat too NG foods. Also, don’t go shopping too often in various group purchases, where you can buy a variety of expensive foods. They are often overly processed foods that make people unable to stop eating.
● Set clear goals
The food is delicious, but it doesn’t matter if you don’t want to give up completely. It is difficult for us to immediately draw a line with some junk food. However, you can set clear goals and you will be less likely to let your emotions and feelings guide you when eating. For example, you can’t just say to yourself, “I’m going to try not to eat so much chicken steak and cheese.” That’s not clear enough. However, you can try to set a goal for yourself: “I will only eat chicken steak and milk once on the weekend, one piece and one cup at a time.” After that, gradually change it to once a month, or every two months. Once, or something, slowly draw a line with junk food.
At some point in our lives, we all overeat, eating more food even when we feel full. It’s okay if this happens once or twice, but try not to let overeating become a habit or your regular lifestyle, otherwise it will definitely make you gain weight and put too much burden on your digestive tract. Instead of getting better, your spirit will get worse due to blood sugar fluctuations, which will increasingly affect your health. If you notice that you have a tendency to overeat recently, don’t forget to try to adjust according to the above practices.
[Thisarticleisreprintedwithpermissionfrom”CareOnline”originalsource:It’s no use chopping your hands?Master 5 tips to avoid overeating, pictures and texts for lazy people】
2024-04-01 05:30:00
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