If you cannot get results from diets that start on Monday morning and end in the evening and you cannot stop yourself from eating, perhaps the problem is not the hunger of your body but the hunger of your soul!
In your weight loss attempts and eating behaviors. , the importance of emotional eating is increasing. Since the physiological reactions that occur as a result of negative life events that result in anxiety, anger and sadness are similar to the feeling of fullness after nutrition, loss of appetite and decreased desire to eat are considered a natural physiological response to negative emotions. On the other hand, the increase in eating behavior in response to events that reveal negative emotions such as anxiety, anger and sadness is called "emotional eating". It is suggested that the relationship between negative emotions and eating is influenced, at least partially, by certain individual characteristics. Low self-esteem, inadequacy beliefs, poor weight control, high body mass index (BMI); Research suggests that women with eating disorders such as obesity, anorexia nervosa, bulimia nervosa or binge eating disorder, and people who are on a diet despite being of normal weight, have more emotional eating behavior. Emotional eating behavior is triggered by negative emotions and is usually done secretly and at home rather than outdoors.
It brings both joy and sadness!
Anger, anxiety, despair. Eating behavior, which is a response to sadness and similar emotions, appears to occur more often due to emotional arousal rather than hunger. In many people with emotional eating, this behavior occurs as a result of an inappropriate coping strategy. Although the frequency of meals, the amount of meals, and what is eaten are the subject of various studies that are related to psychological needs, it is also accepted that there is a strong relationship. Accordingly, excessive food intake; It occurs during feelings of distress, depression, and fatigue, while small amounts of food intake are associated with feelings of fear, tension, and pain. Fast, erratic and eating whatever is available during anger While there is an increase in impulsive eating, which is characterized by careless eating in the style of eating, an increase in hedonistic-hedonic eating, in the form of eating foods because they are delicious during joy or consuming foods that are thought to be healthy, is observed.
Emotions are tried to be suppressed with food strong>
Eating has a side that brings out positive emotions and makes you feel well-being, due to its pleasurable and reward system-related properties. People who are emotionally nourished may not be aware of their emotions and may not be able to recognize their emotions. Some people, especially obesity patients, do not experience a shift away from eating behavior due to the decrease in stomach contractions during stress. However, they cannot distinguish between the feeling of hunger and anxiety.
Why does every diet end in disappointment?
Dieting in an unhealthy way leads to binge eating, which has the opposite effect than desired. It can cause weight gain. The desire for food and the effort to resist it determine eating behaviors, and restricting eating represents a mental effort made against this desire. Those with restrictive eating behavior constantly complain that they eat too much and constantly restrict their eating behavior to avoid becoming overweight. The self-control of those who eat in a restricted manner may be temporarily impaired as a result of certain events. These events, which are confirmed by research, are caused by strong emotional states such as anxiety and depression, beliefs about overeating, and alcohol consumption.
It is possible to resist eating by suggestion
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In addition to restrictive diets, not knowing how to do this is also an important factor in why diets are abandoned. A person who starts a diet needs to learn not to deceive himself, to resist tempting foods even in front of him, and not to tend to eat when threatened by hunger, gain, pressure and negative emotions. One of the most important things required to diet successfully is to change the way of thinking! I know I shouldn't eat this but he took it It is necessary to learn to respond convincingly to sabotaging thoughts such as "I don't want to eat this", "It won't hurt if I eat it just once", "I had a terrible day, I deserve to eat this", "I will never lose weight", "I don't want to diet for the rest of my life": “It is important to make a major and permanent change in mindset in order to choose appropriate foods and acquire proper eating habits. For example; In a situation where you think 'I'm hungry', you immediately think 'I can't stand this'. When debilitating thoughts such as 'I need to eat' come to mind, one can immediately attack the food along with the feeling of panic. On the other hand, by directing the thought to healthy answers such as "No problem, I will eat in a few hours anyway, I can wait", the person can feel that he/she has control over himself and can distract himself with another activity. Moreover, the feeling of hunger is temporary.” Many situations can trigger thoughts of eating, but there are some psychotherapeutic techniques to eliminate or minimize these thoughts. The mindset of seeing hunger as an emergency causes the desire for a certain food to become exaggerated and makes dieting difficult by ignoring how thin people limit themselves. Regardless of current thoughts, change can be learned; and not to lose weight temporarily, but with the aim of losing weight permanently...
Pay attention to these suggestions
If you are experiencing similar problems, have encountered difficulties while dieting and Listen to the suggestions of people who have managed to overcome these...
“If I plan what I will eat in advance, I can control what I eat. I know what to tell myself over and over again.”
“When I get carried away trying to eat something I shouldn't, I make a list of the reasons why I want to lose weight and read it.”
“Eating just because I'm hungry. I don't need to eat.”
“I know what I need to do to make my excessive food cravings disappear faster, I don't need to succumb to these cravings.”
“A rational breakfast and lunch, dinner excess feed It prevents me from breastfeeding.”
“If I don't follow a healthy diet program, it becomes easier to try to deceive myself.”
“I am prepared for thoughts that will undermine my diet.”
“If I eat something I shouldn't, it's just a mistake. This does not mean that I am a hopeless case or a bad person. I will not make the mistake I made worse by eating whatever I see for the rest of the day.”
“If I start gaining weight again, I can lose weight each time by using the techniques I learned before.”
Establishing these sentences, It is possible for anyone who aims to lose weight. The ideal permanent weight can be achieved with a healthy diet and correct self-control techniques.
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