How to stop overeating and get down to business
Health / / December 19, 2019
If you eat even when not hungry, and you can not stop, it is possible, so you are trying to seize their problems. But to pull myself together is possible and necessary. Tips from the book "Diets do not work," Robert Schwartz's help to do it.
Find out the cause
To start, you need to make a list of situations in which you overeat, rush for food as a lifeline or eat without feeling hungry. Describe when and why you do it. The list might look like this:
- I often load up the blade in the evenings as there is no time to work on my dinner, and upon returning home, hunger drives me there for three.
- I'm afraid of doctors, but I often have to visit them, so on the way to the doctor I eat chocolates, cakes, waffles and other sweets to relax and get away from the stress of the upcoming.
- I often feel lonely, no one to support me, and I find this support in the food: it is delicious, a joy, it is easy to get, it will not throw in a difficult moment!
find a replacement
Then try to determine how you can replace the food in the above situations or reduce the amount of its consumption. For example:
- I should look for in your work schedule 10-15 minutes to rest, and at this time have a snack. I like to eat alone, so I will be more comfortable to do it when everyone leaves on a smoke break, or immediately after, all have dinner.
- In addition to food, from bad thoughts distract me great skanvordov solving. So I can do it while going to the doctor.
- Even if there is no one to support me, the feeling of loneliness I can escape going to the cinema, a sudden gift of himself, watching old favorite comedies that make me feel that everything will be good.
Of course, there is no guarantee that these methods will work. If the result is not worth to make the second list and try again. Sometimes you can give yourself the pleasure and eat some sweetness, but only a little.
Stick to the rules of three
Schwartz in his book advises to go to the intuitive power. In this approach, there are three rules that help to cope with overeating:
- There is a need only when you feel hungry. Should not eat oatmeal in the morning just because so advise the coach, or to push an unpopular cheese, which should help to lose weight. You do not need to eat for hours. Eat only when you feel hunger. In other cases, you will help the method described above.
- Remember: you no one will take your food. If you bought a donut, we ate and ate half, you do not need to immediately eat up the other half. You can do this later, when again hungry. In the end, you can always buy another one in the store. The same applies to any other products. The rule is simple and obvious, but a lot of reason to eat like doing it for the last time.
- Eat what you want. Dining out is called intuitive, to allow yourself to eat what the body requires. If it is at the beginning of the transition to this food requires only sweets and junk food - so be it, give him what he wants. Over time, your body realizes that no one else will limit it, and begin to behave well.