Many will agree that life in a metropolis has little to do with a normal diet. Rushing for coffee and ready-made food in the nearest supermarket, we are often driven by stress, irritation, bad mood, so we do not notice how we eat more than necessary, and then we suffer from pangs of conscience due to regular gluttony. For those who want to deal with this problem once and for all, we have collected everything you need to know about compulsive overeating, together with family psychologist Olga Romaniv.
What it is?
Compulsive overeating is considered to be overeating, which is present in a person on a regular basis and is usually accompanied by a sense of guilt for what he has done, self-loathing and a feeling that you are unable to control your own appetite.
How do you know if you have binge eating disorder? Explanation: The presence of two or more signs indicates that you are prone to binge eating disorder.
- Food becomes a stress reliever for you.
- You eat a lot in a short time - it seems that someone is chasing you, and you do not have time to eat.
- You are unable to control the amount of food consumed; can't stop while eating.
- You are able to eat for future use - even when you do not feel hungry.
- You eat a lot on the machine while watching TV or sitting at the computer.
- The satisfaction you get from eating is often fleeting.
- You have a permanent sense of guilt over the amount of food you have eaten.
- A history of certain diseases of the gastrointestinal tract (in particular, gastritis).
It is important to understand that binge eating in itself is not a disease, but a symptom, that is, the tip of the iceberg of some psychological problems. In simple terms, you eat up stress, emotional frustration, suppressed feelings and worries.
Compulsive overeating can be both situational, for example, a reaction to some stressful situation in life (divorce, loss of a job, departure of a loved one, etc.), and constant, associated with low self-esteem, dislike in childhood, denial of reality, and other psychological reasons.
Overeating is an attempt by our body to compensate for what we, in fact, are deprived of. We lack positive emotions, and our body tries to help us in such a simple way as eating more food. Of course, this symptom is not present in everyone: someone solves their psychological problems by frequently changing sexual partners, others through workaholism, and so on.
How to deal with binge eating disorder?
The most optimal solution to the problem of binge eating is to receive professional psychotherapeutic help, thanks to which you can identify the reasons for overeating, work through your fears and recover.
If you want to try to solve this problem on your own, then you will have to start controlling the process of eating, that is, approach it as consciously as possible. In this case, you cannot do without the following questions addressed to yourself: "What do I eat?", "Why do I eat this?", "What results do I want to achieve while doing this?"
5 steps to mindful eating:
1. Refuse prepared food
It is this kind of food that most often provokes "biting" and overeating. Get rid of chips and other unhealthy foods, do not buy cookies and bread (let's not forget that these are fast carbohydrates that lead to weight gain), sausages (no sandwiches). Self-prepared healthy food is encouraged.
Alternatively, you can switch to ordering a dietary meal by the number of meals - you will receive portions calculated for breakfast / lunch / dinner, balanced with regard to the nutrients your body needs.
It may seem to you that it is expensive to eat this way, but let's calculate: you spend money on food every day and most often buy snacks that are of little use. It can be assumed that these products account for the lion's share of your costs. If we compare them with the amount given when ordering ready-made meals for one period, the numbers are more likely to be the same.
2. Eat by the clock
Nutritionists often talk about the benefits of three meals a day with snacks (fractional meals). You consume food in smaller portions, and between meals you should have snacks in the form of nuts, unflavored yogurt, fruit, etc. This is a nutritional system that really works with a competent approach and compliance with all the instructions.
But more often than not, people perceive snacks the way they should. Instead of nuts and dried fruits, sandwiches with sausage, cookies and other high-calorie foods are used. To eat according to the scheme with the right to snacks, you need to have an iron will. If you don't have one, this system is definitely not for you.
In this case, it is better to eat on a schedule with strict adherence to the intervals between meals. Eat breakfast in the morning, lunch in the afternoon, and dinner at least four hours before bed. If you wish, you can keep a food diary and record your daily exploits.
Intermittent fasting is a great way to establish proper nutrition by the hour without compromising your health. Choose a 16/8 mode for yourself and make every effort to comply with it. To make it easier for yourself, download a special application to your phone that will beep when you should eat. And this must be done within the specially allotted 8 hours, because the next 16 you have to fast (read also: " What is intermittent fasting? ").
3. Take food at the table
Lunch or dinner while watching TV, playing computer games, reading, etc. distracts the body from assimilating food. While doing something along the way, we focus on them and do not notice at all how much we have eaten and whether we are full. This is what leads to overeating.
Set the table and dine with the whole family. Do not forget about some tricks that are usually advised not to overeat: the size of the portion should not exceed the size of your palm, while vegetables are allowed in any quantity; eat in larger plates to visually make you seem to be eating a lot. Saturation should come about 20 minutes after eating.
4. Keep yourself busy
It has long been noticed that when we are busy with an interesting business that absorbs all our attention and thoughts, we have no time for food. Interesting business, hobbies, hobbies - these are things that help to distract from sad thoughts and get a lot of positive emotions.
Therefore, the first thing to do is find yourself a hobby that will help keep your hands, feet and head occupied. The second point is, of course, sports. Firstly, it gives a good mood, because during the classes, the "hormone of joy" endorphin is released. Secondly, it helps burn calories. Thirdly, after exercising, I don't feel like eating (read also: “8 unexpected reasons why it is useful to play sports”). Where to start if you only played sports at school? Buy yourself running shoes and start small - walking at a brisk pace. Your goal is 10 km a day. Go for it! You will succeed.
5. Learn to praise yourself
It is known that people prone to seizure stress and psychological problems do not experience emotional satisfaction. These people tend to exaggerate their guilt, delve into their mistakes, it is difficult for them to relax, they are almost always in some kind of tension.
Such people need positive emotions. Learn to praise yourself for every little step you take towards success. Reward yourself with word and deed (not food). Allow yourself to enjoy and enjoy life without feeling guilty. It is very important to believe in yourself and become your very best friend, and not an enemy who is constantly looking for something to scold, belittle and criticize yourself for.
About the expert:
Photo: Getty Images
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