You may sometimes feel inclined to eat not out of hunger but in response to negative emotions. This is called emotional eating. It comes as an expression of feelings of frustration, tension and anxiety, and you can not get rid of these feelings except by eating different types of foods that are often fat and saturated with sugars and starches, But because the solution is not always with food, let's tell you how to control emotional eating bouts.
First, you should know that anxiety leads to reduced food consumption with normal weight people but quite the opposite to those who suffer from obesity as it leads to excessive food consumption and causes obesity.
Many studies have shown that overweight individuals are more emotional and interactive and often tend to eat fatty meals when they feel more pain than people with normal weight. In addition, obese people often experience frequent negative feelings more frequently than people with normal weight.
So, how do you control emotional bouts of eating?
- Exercise: Move the muscles immediately and for a fixed period reduces the levels of stress. In fact, the sudden exercise deceives your body and makes it think that it is moving away from the source of stress, and exercise helps to distribute blood more in the brain, helping to get rid of stress hormone cortisol knowing that walking for several minutes can free you from an emotional attack, walking 3 Times a week can reduce the proportion of the hormone cortisol bad in the body by 15 percent.
- Eat slowly: In fact, this advice is related to the ability to control belly fat, as eating slowly reduces the levels of cortisol, and thus the amount of food we eat, which helps to move fat away from the abdomen.
If you think you are losing weight, you are actually contributing to the increase in fat. In addition, high levels of cortisol in your body contribute to high blood sugar, swelling, and when you block your body Of sugar - basic fuel - less ability to control the appetite, and therefore eat more than usual to compensate for the lack of sugars.
If you feel like wanting to eat something, you can do so in order to control the hormone cortisol. If you are unable to control yourself, buy one piece of your favorite candy and leave it for the emergencies that you feel you have lost. .
In a study from the University of Oklahoma, consuming 2 to 3 cups of coffee while under stress increases the level of cortisol by about 25% and stays high. For 3 hours, because high cortisol levels stimulate hunger or emotional eating, you should think carefully before drinking coffee.
- Eat fortified breakfast: Vitamin B, vitamin C deficiency and magnesium exhaust your body. These deficiencies lead to high cortisol and increased cravings for food, but you can resist it by eating a breakfast rich in these nutrients.
The most effective strategy for stress reduction is sleep. Your body explains sleep deprivation as a major stress factor. In a study at the University of Chicago, researchers found that getting 6 and a half hours of sleep each night could increase the level of the kurtzol, Appetite, weight gain, the National Sleep Foundation recommends sleeping from 7 to 9 hours at night.
If you take these two steps, you have learned how to control emotional eating bouts to always enjoy an ideal body away from obesity and its problems.