People are becoming more and more accustomed to eating to meet their needs except hunger: reducing work pressure, concealing anxiety and eliminating tension ... Compared with people with normal weight, 75% of overweight people subconsciously regard eating as a way of comforting themselves, which has nothing to do with hunger, but is closely related to obesity.

Are you familiar with this scene: you just finished a work meeting with a fierce quarrel, and you are looking for candy everywhere, even a piece of candy can satisfy you temporarily; When you come home from a hard day's work, you will walk into the kitchen aimlessly, but when you come out, you will have a packet of biscuits or a red bean bread in your hand. In fact, any kind of emotion-anger, worry, disappointment and even happiness-can trigger a desire for food.

If you eat 200 calories a day (a small portion of French fries or a portion of ice milk), you can gain 2 pounds in a month. To make matters worse, when you enjoy these foods, you will feel good, but if you are still eager to lose weight, the guilt and loss that will follow will last for several days.

Although it is difficult to "cure" emotional overeating, through the guidance of experts, you may find that your adjustment ability is getting stronger and stronger, and you are getting farther and farther away from snacks.

1. Understand why you want to eat.

Babies eat because they are hungry and stop when they are full. However, parents usually attribute the baby's crying to his hunger and need to eat. Therefore, when children wrestle, are unhappy or perform well (such as getting good grades in exams), parents usually give them some delicious snacks as encouragement. At this time, eating habits distort the basic physiological needs of "hunger". Food naturally becomes a comfort and a reward for good performance. Over time, for adults, when they feel stressed, bored or happy, whether they are hungry or not, they will subconsciously want to eat. Although it is difficult for us to change this kind of physical behavior, when you realize this, I believe you will think twice before eating next time.

2. Know your motivation for overeating.

Record all your unplanned meals during the week and see what you eat in the office, in front of the TV and while reading magazines. Then divide your records into four columns:

A. time, record when you want to eat most. Many people will find themselves craving food at some time. Such as before work, before sleep, etc.

B. Place and people. Record where you are used to eating with whom. For example, when you are unhappy, are you used to eating by the refrigerator? Do you naturally pick up a bag of potato chips after talking to your friends on the phone?

C. record the food and quantity you eat.

D. record your feelings in the emotional column. If you can't say how you feel, then recall your thoughts or what happened before you rushed to eat, whether it was because a phone call or a song on TV changed your mood, etc. , and put them down to the emotional column. Then use this information to summarize the places and environments that make you overeat, and you will be prepared for the same situation next time. Of course, this requires your specific analysis. For example, when you are in the office, the environment is very tense, but it is easy to touch your colleagues' candy. So, when you realize this, try not to fill your colleague's desk with candy in the future. You can draw a candy on the sticker and stick it next to the computer to remind yourself not to accidentally eat it.

3. Reorganize your thoughts.

What you need to do is to pick out the record of the day of overeating from the diary, and then list a column in the blank space of the diary: write down all your thoughts at that time and try to remind yourself of the result of everything. After a long time, thoughts will naturally become rational and calm, and some negative emotions will also decrease. Of course, the urge to eat will also decrease.

4. Don't use food to calm yourself down.

There are some small activities that can also make you feel relaxed and comfortable. Eating is not the only way. For example, polish your nails and read a few lines of poetry. As long as you do one or two things in a planned way every day, you can relieve overeating caused by stress.

Avoiding overeating as much as possible does not mean deliberately dieting.

Enjoying food leisurely is actually a desirable thing. Eating according to the following suggestions can not only make you enjoy the food to your heart's content, but also prevent you from getting fat.

A) plan your diet. Think about how often you eat special food. Perhaps you will be surprised to find that some delicious food you have been longing for for for a long time is not often eaten, so you should enjoy it when eating this kind of food.

B) calculate the heat. Mark the calories of things you often eat, compare the calories of these foods before eating, and try to choose foods with low calories.

C) Try to have some intervals when eating. In addition, it is best to eat when your stomach is full. Eat when you are hungry, and your brain will make you full. Because it takes your brain about half an hour to receive the signal that your stomach is full, and during this time, you may consume hundreds of calories more. In addition, British anthropologists have found that after a meal 15 minutes, the human body's desire for food will decrease rapidly, and whether you are really full or not, you will have little interest in continuing to eat. That's why it's hard for us to eat any more when we are disturbed during the meal. In addition, science has proved that it is wise to eat dessert after meals, at least to control emotional diet.