Why do we eat more than we would like? Causes of overeating
Over 90 percentpeople experience a surge of appetite that has nothing to do with the real need for food.Why, then, do we eat, even though we are not hungry?Because we like, because for most of us the food is pleasant and easily available, therefore it becomes an easy temptation to satisfy our various needs, including emotional ones.How to deal with overeating?
Food serves to reduce emotional tension, to divert attention, it becomes a panacea for all ailments, for sadness, anger, emptiness.With hunger, we confuse a sense of danger, fear, tension and fatigue.We’re still eating, snacking, biting … Karmine yourself or others to get something done.As a result, we are full but still hungry, mainly love, acceptance and attention.Over 90 percentpeople experience a surge of appetite that has nothing to do with the real need for food.It should be remembered that substitute ways of satisfying needs never give full satisfaction and that’s why they often turn into obsessions or addictions.
Food is measured by the size of the portion, not the number of calories
We can tell our clothes about how we eat too much, but how do we tell during dinner?Willing to overeat, up to the pain, we usually look at the amount of food, i.e. the volume.We try to eat the same seen amount of food as always.It is difficult to count the calories contained in meals, and it is easy to judge the portion size.We know that we will get saturated when we eat a whole dinner plate, and that we will not eat when we eat half a plate.In other words, the volume breaks through calories.
The size of the packaging determines the appetite
The size of packages, kits and plates also has an impact on overeating.Large packages and large portions give a certain standard of consumption.We all use more content from large packaging regardless of the type of product.If we give people a large bag of dog food, they will put more on the dog if a large box of washing powder is used more.It’s the same with food – our consumption standards are rising because packaging is growing.From 1970 to 2000, the number of large packages increased fivefold.In the 1960s, a portion of French fries was about 260 kcal, and now over 610 kcal.As the size of our vessels increases, the applied portions increase.Large dishes and large spoons are a big problem.We put in more, because normal portions seem tiny on them.
Research shows that we eat about 20 percent.more without knowing it at all.That’s why we’re looking for signs and signals, how much to eat.One of them is the size of the packaging.We overeat because we receive signals and directions from the environment that make us eat.In human nature, it is not a matter of wondering whether we are full or not.When we eat unconsciously, and most of us eat it like that, we look for tips that will tell us that we have had enough, eg if all the plates have already been emptied or the last person has left the table.
The reason for overeating can be in childhood
It also turns out that the effects of eating in our lives include, among other things, what we heard about him in his childhood.We could have been subjected to some manipulation of food, of course often unconsciously.How and how much we eat remains to a certain extent a pattern recorded in our subconscious, fixed at the family table.Our mothers, grandmothers, often unknowingly used such messages that were intended to eat everything that was on our plate.Who has not heard from us – Eat to the end, do not throw food out, the plate should be empty! Or
You will not eat anything – you will not go out playing with your friends ?Such messages, unfortunately, are a kind of manipulation that causes that our relationship with food in adult life is often difficult and leads to irrational nutrition.
Rewarding and comforting food – a dangerous habit
When in childhood for our successes we were rewarded mainly with food, in adult life, when we achieve success, we advance, we make the right decision, eg instead of being proud of ourselves, we usually reward ourselves with sweets, snacks and suppers.It is a habit quite firmly rooted in our society – different occasions are celebrated with meals.There is nothing wrong with that, of course, unless it is the only or main way to reward yourself.
Encrypted message Clear your plate to the end often results in the fact that we lose contact with your real needs related to the center of satiety and hunger, we do not know when to stop, we suggest using external signals, i.e. what is on the plate, we do not have a conscience to leave or throw away food.Then, most often we treat our stomach like a garbage heap, hurting ourselves.Eating as a child becomes an antidote to unpleasant feelings, situations when in childhood the parents did not deal with the emotions and real problems of the child, only overfed them or as a part of improving mood they gave something tasty.Probably because it was difficult for them to cope with their own emotions, they could not give the child an emotionally stable environment.
In adult life, when we are experiencing difficulties, the boss will upset us, we will argue with her husband, the best relief for the troubled nerves is food.This is one of the most commonly used methods of relaxation.Then, when we eat too much, most often we feel heavy, the stomach is stretched (in contrast to shrunk from the nerves), we experience pleasant sleepiness.It would seem that this is an excellent remedy for stress.Unfortunately, it ceases to be so perfect when unnecessary kilograms appear.Eating on boredom makes us want to go to the kitchen on a gray winter day, to cook something there that could be a remedy for boredom, detachment from uninteresting work, boring household duties.
What to do so that you do not overeat?
At the beginning it is worth looking at, what conviction I have about food, recognize these messages that accompany me in my mind.Think about how I can reward myself for my successes, what are my other pleasures in life that can improve my mood.The solution is mainly to change bad eating habits.
The whole process of the habit is a three-stage loop, which consists of a hint or trigger, a habit or a reward, eg a clue may be boredom, so the habit becomes chocolate, and the reward is stimulation / pleasure.What you can change is just a habit, which is to find something that will replace your routine action, such as eating chocolate for boredom.What could it be?Go for a walk or to the cinema.Turn on your favorite music or movie.Call someone close.Look for other pleasures that will make you stop getting bored – reward yourself in a different way than just what you like to eat.Remember – it is important that your other routine activity gives a reward adequate to that offered by eating chocolate.
If you gain control over the habit loop, you can force these unfavorable tendencies to retreat.To start with, select one habit with which you want to work.Until the task is automated.Then you can continue working with more habits.Too many changes are demotivating.The small steps method is the most effective.
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