6 reasons for overeating and how to handle them

You pour hot flavored tea, open a packet of biscuits with the intention to eat two or three things... and can not stop. Dozhovyvaete last cookie, and you are covering guilt: "Why not work to stop? What's wrong with me?"

I will tell you a secret. This is normal, logical and predictable that you can not say "no" to certain products. we are powerless before them. We lose control, we want more and more.

"Oh, I have eaten too much broccoli, steamed. Just could not stop! "- when the last time you uttered these words? And in general, how often do you ate too much buckwheat, celery stalks or salmon?

In 90% of the episodes have become the object of eating processed food: this includes all snacks, be it chips, snacks, corn sticks, cookies, or otherwise. They differ significantly in taste, smell, texture and shelf life from its original state. All these changes are aimed at one thing: to use the maximum amount of pleasure centers in the body: in the mouth, brain, stomach. They are born in us craving, give momentary pleasure, and are low in cost.

The creation of such products, so delicious that it is impossible to resist, is engaged in the whole industry. If you catch yourself on what ate the whole package of cookies or a huge bag of chips, relax - you're all right. Your body and brain react as they should is expected from them.

Food industry with a variety of additives and the most sophisticated marketing gimmicks It makes the product "light" for the use and... overeating. And we do not even know how exposures are.

Why do we eat more than you need

1. We are convinced of the usefulness of refined products

Marketers working in the food industry, not asleep. Processed products are sold in colorful packaging. In order to attract attention using cartoon characters, celebrity appeals, words and pictures that cause positive associations.

So, on the packaging of breakfast cereal can see the words "healthy", "natural"; on the loaves - "multizernovye", "with flax seed"; on the package with the sauce - "olive oil", "with natural spinach" and so on.

Although the nutritional value of such products is poor, the use of popular sayings and trendy ingredients helps to influence the consumer. They convince us that it is "good for me", that putting the products in the basket, and later - in the mouth, we are making wise choices and to take care of yourself.

In addition, if a product is "useful," and you have it "deserves", why not eat a lot?

2. Large packages make us think that we made a good bargain

Buy more for less money. Sounds great, does not it?

Between a small cake with quality ingredients for 150 rubles and a large packet of biscuits with trans fats for the same money the last seems the best choice.

But we do not consider what I call the "health tax" - the price that you will pay later. If you regularly eat foods high degree of processing are high in calories and low in nutrients, in the end, you pay off your health.

3. Variety whet the appetite

You are unlikely to eat a ton of the same product - for example, the apples. Now, remember how you felt, standing in front of a buffet or when you double in the restaurant brought a large set of rolls.

You need to try everything: the greater the diversity, the greater the appetite. It distracts us from their own body signals. Remove variety, and you will be easier to incorporate mindfulness. As a result, you eat less.

4. A combination of several flavors very difficult to resist

As a rule, it is sugar, salt and fat (Two or three). Divine sweetness, spicy salt and fatty texture - the most treacherous friends. I do not recall that my clients eat sugar or salt spoons or drinking from a bottle of oil. But when the three of them combined, it is impossible to resist.

Salt and fat can live together in potato chips and French fries. Sugar and fat - the foundation of any baking, ice cream, confectionery, chocolate. But the most dangerous - is a combination of sweet, fatty and salty, as in the brownie with salted caramel, french fries with ketchup or some chocolate bars.

5. Food gives pleasure

Food is necessary to survive. Thanks to her body and brain effectively perform their functions. Therefore, to provide them with food rich in nutrients - a very reasonable solution.

But while food - more than just fuel. It's a pleasure. When you are enjoying its taste, aroma and texture, the brain receives the appropriate signals, stores them and insistently repeating. Ability to enjoy food saved the human race from extinction. Otherwise, that would make our ancestors hunted mammoths and run around in search of non-poisonous plants and berries?

Unfortunately, this has got to us from our ancestors feature of the brain does not correspond to the abundance of the conditions in which we live. So do not let the food be the only source of pleasure.

6. Food related to communication

How can you refuse to co-eating pizza with friends or family feast with my mother's pies? Food brings. Food makes communication more complete, and time spent with family, more joyful.

How to stop overeating

Now you know why it is so easy to lose control, and continue to eat when full. But what can you do about it? Here are some strategies that will help build the right relationship with food and become healthier.

1. Include awareness

Processed foods are easy to eat: it breaks down quickly (do not need a long time to chew) and occupies a small volume in the stomach. Due to this we can eat a lot more in a short period of time.

Conduct an experiment and note, for any amount of time you eat a single product - apple, meat, buckwheat, anything - and how much time you take eating a cheeseburger or a cake.

To signal satiety reached the brain requires 20 minutes. Think about what foods and how much you will eat during this time.

Make your diet of whole foods, and minimize or eliminate highly processed foods.

2. Do not forget that you are manipulated

If the picture of a happy family of mayonnaise and advertising superfudy of not convinced you to make a purchase, marketers will find other ways to influence your decision.

Have you noticed that the shelves with recycled products - the first thing you see going to the store? It is noticed that if you see them first, then make a purchase more likely. IN shops thought out every detail: in what place, what number, how high is good. All in order to get you to buy products that have a negative impact on your health.

Remember the marketing ploy - it will allow you to make better choices. Buy products on a predetermined list.

3. Place your order to the kitchen cabinets

Check the contents of the cabinets in the presence of "junk food" and psevdopoleznyh products. If they are, then why did you choose them? You like packaging, a trendy ingredient in the composition, the word organic, «gluten-free"," Sugar-free "on the label? How many varieties of foods you counted?

Buy and keep only those products at home that you would like to see in their diet.

4. Look for the connection to the emotional state

Food - like a canary in a coal mine. If you eat too much, it is a sign of emotional discomfort when not satisfied with the deeper needs. We eat when we are sad, bored, when experiencing stress or tired. In this case, the food gives temporary relief. And we resort to this "drug" every time forming a habit.

Habits have tremendous power over us, providing both positive and negative effects. Fortunately, we can control it. All you need to do - the time and understanding how to form this habit.

Recognize the triggers that push you to overeat, and find other patterns of behavior in this situation, which will contribute to the health and well-being. Maybe it's a walk in nature, or chat with your loved ones or perhaps a meditation or yoga.

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As nutritionist, I know how important a healthy diet. But I also know that a healthy lifestyle - this is not only about food. This attention to all aspects of his "I", and the food is just one of them. Pay attention to their mental attitudes, relationships, work and environment.

If you are happy, you are less likely to use food as a drug, if something went wrong. Therefore, I will give one more advice.

Be kind to yourself. Not only at the table, but in all spheres of life.