Sometimes you may want to eat something even if you are not physiologically hungry. For example; When you are alone, bored, angry... Actually, what you want to do here is to satisfy your emotions, that is, emotional eating behavior.
I want to share with you how I can get out of this:
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MAKE A NOTE OF EVERYTHING YOU EAT:Sometimes you may not realize what you eat and how much you eat in a meal. To do this, get a nice notebook and keep a food diary. Write down in detail what and how much you consume in this diary. Also note your emotions next to each food to determine which emotions influence your eating behavior. For example, I eat a pack of chocolate when I'm stressed.
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TO REDUCE EMOTIONAL CHANGES (STRESS, ANGER, ANGRY..), TRY OTHER WAYS INSTEAD OF EATING: Perhaps the easiest thing to do when you are stressed or bored and the way that relaxes you is to eat something. Instead, read a book, spend time with animals, go for a walk. So, fill this emotional void with another activity other than eating.
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WHETHER AM I EXPERIENCED PHYSIOLOGICAL HUNGER OR EMOTIONAL HUNGER? LEARN THE DIFFERENCE: Like emotional hunger, physiological hunger. It usually occurs suddenly rather than gradually. In physiological hunger, you stop eating when you become full. In emotional hunger, the emotion you experience may prevent your hunger from decreasing. This causes the person to overeat without realizing it.
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PREPARE HEALTHY SNACKS FOR YOURSELF: When you experience emotional eating syndrome, you usually turn to unhealthy, high-calorie junk foods. This Therefore, when you feel stressed, try to turn to healthy snacks such as dried fruits and sugar-free oat bars instead of junk food.
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CREATE A MEAL SCHEDULE FOR YOURSELF: At the same time every day, Try to eat at intervals of 2-3 hours. Skipping meals will cause your blood sugar to drop after a while. This situation causes you to consume more calories without realizing it.
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WHEN EATING, FOCUS ONLY ON THE FOOD: Television, television, etc. Just focus on eating without paying attention to your computer or phone. In this way, you will consume food by becoming aware of your hunger and satiety status.
As you can see, sometimes the reason you eat is not to nourish your body. You can also turn to food to satisfy your hungry feelings. This may result in weight gain and other health problems. Please review these strategies and try to implement them. If you still cannot prevent this emotional eating behavior, get professional support. To healthy and peaceful days..
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