How to learn not to overeat: useful tips

Nowadays, people are increasingly faced with the problem of overeating, as the frantic rhythm of life leaves its mark. Hurrying to work, a person simply does not have time to enjoy breakfast. From this comes the thought that at lunch you can hammer your stomach to the eyeballs. Such actions are the first sign of problems with weight gain. Since with fast food and a heavy meal (gluttony), normal digestion is disturbed. Consider the important aspects in order, highlight the main thing.

Reasons for overeating

1. The cause of malnutrition are all kinds of promotions for delicious foods. Often, such goodies do not bring benefits. Chocolate bars, fast foods, chips, etc. are considered to be a common way of quickly satisfying hunger, which was suggested to us through the media. The problem is that you want to try such products, despite the feeling of satiety. Thanks to beautiful advertising and packaging, the desire to taste the “forbidden fruit” is always present.
2. More sentimental people simply start to seize their “hole” in the soul, formed from unrequited love. Not receiving proper care and affection, they find joy in delicious food, without thinking about the consequences. After all, this method brings them a sense of satisfaction.
3. When a child is not limited and pampered with delicious products, eating habits that pass into adulthood begin to be postponed. Being in a conscious age, a person does not deny himself anything. By consuming large amounts of food at a time, the stomach is stretched. In the future, more food is required to satisfy hunger.
4. The main cause of overeating is considered eating stress. Many mistakenly believe that these manipulations soothe them. Unfortunately, seizing negative factors or a bad mood is just a suggestion.
5. In most cases, during a short meeting with colleagues or acquaintances, you can have a snack "for the company." Despite the fact that there is no such feeling of hunger, food still enters the body. It is these snacks that disrupt the normal metabolism. The stomach does not require food, but you still eat.
6. Eating on the go is another reason for overeating, give up this habit. It is important to understand that in this way you will not saturate your body, and the amount of food you take will only increase. In the modern world, few people think about healthy eating. Only after some time, problems with overweight and an enlarged stomach appear.
7. A clogged refrigerator also contributes to overeating. A man tries to try everything at once, without thinking about the fact that the stomach does not require this. At the same time, spicy seasonings and sauces cause increased appetite, blocking the feeling of fullness.

Consequences of overeating

1. With the above rhythm of life and malnutrition, excess weight appears. For some people, this criterion is not a big problem, but the bottom line is that it can be dangerous. Due to excess weight, laziness appears, reluctance to actively move, do your favorite things. Self-esteem decreases in proportion to weight gain. This gives rise to problems in personal and sexual life.
2. There are difficulties in the functioning of the digestive tract, since with a large meal, this organ works to the limit. Also, kidneys, liver, heart suffer from excess weight. Overweight puts pressure on the lungs, resulting in shortness of breath. It is difficult for the heart to drive blood through a large body, the vascular system suffers from this.
3. As a result of constant overeating, metabolism is disturbed, hormonal imbalance is noted in women. Often, acne, ulcers appear on the skin. Especially negatively large amounts of food consumed affect the health of diabetics.

How to learn not to overeat

1. First of all, spend your free time correctly, take it to study, work, an exciting hobby. Then thoughts about food will begin to fade into the background. Eating will be carried out as necessary and in small quantities.
2. Take the habit of eating from a small plate. Make sure you have personalized dishes. Thus, the imposed portion will become significantly lower, after a while you will get used to the small portions.
3. Eat at the dinner table. Get rid of the habit of watching TV, reading a magazine, sitting at a PC while eating. The process of absorption of food should be carried out in a calm and quiet environment. Enjoy the process itself, focus on the movement of the jaw and tongue.
4. It is advisable to create an individual diet. Start eating more vegetables, lean meats, fish, seafood, and greens. Avoid fried, peppered, salty foods. Cook in a slow cooker, oven or steamed. Go in for sports, physical activity inspires new achievements and makes you look at the world differently.
5. Eliminate sweet and spicy foods from your diet. Forget about fast food restaurants, convenience foods, homemade spins, compotes. It is strictly forbidden to drink beer with chips and crackers. If you want to relax, drink a glass of dry wine at dinner, eat it with fruit.
6. Divide food 5 times a day in small portions. Chew your food thoroughly. Thus, you will not overeat, keeping yourself in good shape. Drink more freshly squeezed juice, water, green tea, kefir. Forget about unhealthy snacks, eat fruit better.
7. Eating at home, get up from the table as soon as you feel a slight satiation. Do not overload before untying. Refuse fatty foods as a guest. Do not let your friends impose a “bad” meal on you. Carry food with you if necessary.
8. Convince yourself that food is not a way out of difficult situations. Soberly evaluate problems, solve them, not succumbing to the temptations to eat something tasty. In a critical situation, resort to the use of chamomile infusion or valerian, take a course of sedatives.
9. In no case do not eat out of boredom. Better think of a hobby for yourself and do some useful things. Get rid of the habit of cooking several delicious dishes at the same time. Schedule the menu for the week so that cooking is done on a day-to-day basis.
10. Avoid overeating at night. In the evening, the digestive system should rest. Going to bed with a full stomach, you risk not getting enough sleep and earn a couple of extra pounds.
11. If you eat while watching TV or at a computer, give up this habit. Review your own desires, eating should be carried out sitting and only in the dining room. Do not rush anywhere, chew food thoroughly. Performing extraneous matters or communicating with family, you will not notice how much you can eat.

To cope with the need for food, you need to make a lot of effort. Make yourself engage in an interesting business or sport. Make a “healthy” diet for a week, eat right. You will feel a surge of strength and energy, self-esteem will return to you again, life will improve.

Video: how to avoid overeating - the secrets of nutritionists