Keep yourself in control, do not eat a lot of sweets and starchy foods – it is so difficult in winter. The lack of sunlight, low temperature is stress for the body, we add here a traumatic approach to the holidays, we get another reason to indulge the body with glucose. Let's try to figure out how to break this, at first glance, a hopeless circle.
“No, I don’t get stuck in stress, it doesn’t happen to me!” – if you are sure of this, observe yourself for the sake of the experiment. Have you ever noticed that, for example, eat more at work than at home? Random snacking from cookies and sweets is a well-known evil, but it is extremely difficult to resist, because sometimes it is better to chew than speak, especially in those cases when people around and their tasks are enraging. Emotional nutrition, often not conscious, is one of the main problems on the way to weight loss and healthy health. How to deal with it, we find out with the help of scientific research and the advice of nutritionists.
Food for pleasure
Emotional nutrition is a way of suppressing or mitigating negative emotions: stress, anger, fear, boredom, sadness or loneliness. Important life events, and more often the troubles of everyday life, activate a mechanism that gradually causes a habit. Conflict relations, hard work, fatigue, financial crises, health problems – all these are triggers, shots in the air, after which the race to save food begins. Why? It's all about psychology. Food, along with sex, can be safely called one of the pleasures that have accompanied a person since ancient times. The food is calming, and this is also deep in our animal subconscious. She distracts from problems, helping only delay them. Food is a ritual, a certain constant unit, therefore its absorption, as well as consumption gives joy. Therefore, emotional nutrition is difficult to fight, but it is also possible.
Keep a food diary
One of the most effective ways to find out if you are prone to such a thing as emotional nutrition is a nutrition diary. Get a separate notebook, write down everything you eat during the day. Such a diary is useful if you can’t do anything overweight, it’s not only a way to analyze your diet, but also a tool to identify health problems that you cannot lose weight from. If consuming too much sweet and starchy foods is obvious, you know how to deal with it. If the food is in order, and the indicators on the scales are not encouraging, it is possible that it is time to go to an endocrinologist's appointment. And the food diary must be taken with you.
If we knew how to control stress, veins would be in paradise. In fact, coping with emotions is not as difficult as it seems. The most elementary breathing exercises, meditation, yoga are the means that work without fail. If the mat is difficult to deploy in the office, then it is much easier to deal with stress with the help of breathing practices. Feel that you are losing control of the situation, your hand reached for the candy, immediately leave the office, find a secluded place, exhale, and then take a deep breath in your stomach. Many of us breathe shortly and with our nose during stress, this does not allow us to splash out the accumulated energy. Repeat the exercise several times, give the brain oxygen. Once you calm down, the craving for junk food will pass by itself.
Audit the refrigerator
If you understand that you are prone to emotional nutrition and decide to fight it, start by eliminating the temptations. Do not store harmful products at home, make purchases only according to a previously formed list, try not to make spontaneous purchases. This is also not a super task, but a matter of organization and motivation. You want to feel better, not to lament in the spring that your favorite dress has become small in size, pull yourself together and control your own consumerism.
Seek professional help
The recipe for dealing with stress seizing is simple, like all other recommendations for weight loss: playing sports, talking with friends, hobbies – all this helps to take time, because we often eat a lot just because we miss. If all of the above, plus a temporary rejection of diets during the fall and winter, did not work, it's time to think about psychotherapy. Talking with a specialist can help you understand why you are prone to emotional eating and teach you how to deal with it.
Read also: 6 practical tips on how to deal with stress in the autumn metropolis