How to Fight the Habit of Stress Eating
“Psychological hunger” is how one can call the established habit of many people to “eat away” unpleasant emotions.
This type of eating behavior cannot be called healthy.
Most often, a person chooses harmful products: sweets, flour, fast carbohydrates. From them, the body instantly receives glucose.
The mood improves, energy appears. But the blood sugar level will drop significantly after some time. Such glucose surges are harmful to the body.
Experts believe that the habit of "eating away" stress has its roots in early childhood. When a baby cries, the reason is not always related to hunger. But most mothers offer their baby their breast, and along with it their closeness, warmth, and protection.
This link - "stress-food" is stored at the subconscious level. And already an adult resorts to such a simple way to relieve unpleasant sensations.
Real physical hunger occurs no earlier than 3-4 hours after the last meal. And it manifests itself with certain signs: discomfort in the stomach, increased appetite, loss of strength.
What are the signs of psychological hunger?
- Sudden appearance. Just now a person did not feel the need to eat, and now he is ready to eat an elephant;
- The desire to eat specific food. Something sweet or high in calories. If a person is offered regular or bland food, he will refuse it;
- Such hunger is associated with a certain emotion – positive or negative;
- Hunger does not go away, even when the stomach is full;
- Often gives rise to a feeling of guilt for an uncontrollable impulse
There are several effective ways to combat psychological hunger.
1. Find alternative ways to switch attention. This could be creativity (drawing, embroidery, modeling), meditation, music, gentle physical exercise.
2. Keeping a food diary, where you track the connection between the emotions you experience and the occurrence of hunger. This will help you understand yourself, see those moments that lead to stress.
3. Change your eating habits. Meals should be regular. It is better if there are three main meals and two or three snacks during the day. The blood glucose level will be stable, and there will be enough energy for any activity.
4. If stress is a constant background issue, and internal anxiety does not allow you to switch your attention, you need to contact a competent psychologist who will help you understand this situation.
5. Keep healthy foods on hand: fruits, vegetables, nuts, cottage cheese, kefir, etc. You won't be able to change your eating habits right away. The habit of eating to relieve stress, which has developed over the years, won't disappear so quickly. But let your psychological hunger be satisfied with minimal harm to your body.
Following these simple recommendations will help curb hunger, which has nothing to do with normal physiological needs.
Earlier it was reported that Russians were told about the dangers of sudden weight loss .
