Have you found that no matter how you feel, you end up eating? You are not alone. In fact, it is quite common. What happens; The body uses hunger as a natural signal to show us that it needs food.. However, many times the body is constantly asking for food and we feel hungry all the time. And this, as is normal, leads to overeating.
the truth is that hunger is just one of the many reasons we eat, since food is not only a physiological need but also a social one, as well as an emotional one. Most of the time, it is a combination of factors that causes us to overeat and overeat. Specifically:
1. Emotional eating
Stop trying to fill the void inside of you with food. Emotional eating only seems to make things worse. Because it offers temporary relief, but the chances of feeling guilty and almost sick afterwards are higher. Learn to deal with your feelings by talking to friends or experts and avoid triggers – seeing a cupboard full of goodies.
2. Nutritional deficiencies
Unwanted hunger that gradually leads to overeating can also be due to nutritional deficiencies, specifically a lack of protein and certain micronutrients such as vitamins, minerals, and antioxidants. These can make you crave everything from cheese to chocolate to chips. To avoid overeating, make sure your diet contains all the necessary nutrients.
3. Boredom food
When we are bored, our brain is not stimulated and our dopamine, a neurotransmitter closely related to feelings of reward and pleasure, is very low. Food is a way to increase it directly, since it relieves us, fills us up, and gives us a sense of reward. So the next time boredom knocks on your door, just say, “Dear stomach, you’re not hungry, you’re just bored” and try to find alternative ways to reward yourself, like going for a walk, doing something, or just listening. to the music!
4. You have had too much to drink
Alcohol has been shown to increase appetite. While one or two drinks may not have a significant impact, after a few drinks, you’re more likely to reach for a salty or greasy snack, which contributes to overeating. What can we say here? Try to reduce alcohol which, in addition to poor nutrition, leads to addiction and health problems.
5. You eat because you are stressed
Our hormones are directly related to our appetite. When we are stressed, our cortisol level increases and so does our appetite. We also become more prone to fatty and high-calorie options. Stress eating is sometimes unavoidable, but learning to control it is key to long-term health. Stress reduction techniques such as breathing, engaging in a hobby, or seeking support from loved ones or experts are very helpful at such times.
6. Hormonal imbalance
A balanced diet helps the body to function well. But if you don’t get the food you need, your body produces the hunger hormone ghrelin, which makes you feel hungry. The hormonal imbalance that can lead to overeating can also occur close to the menstrual cycle.
7. Crash diets
Crash diets and food restrictions can be taxing on the body and mind. People often experience diet fatigue and feel deprived of their favorite foods. That’s when all roads lead to hearty, high-calorie meals. Instead of a strict diet with immediate but dubious results, follow a flexible eating plan that fits your life, desires, and needs. A balanced diet is what your body and mind need and what will make you feel great emotionally, socially, physically and mentally!
8. Mindless eating
According to a study, people tend to mindlessly eat when they are busy with something else, such as their mobile phone, while eating. Conversely, mindful eaters eat less. So turn off the TV, put away your cell phone, or leave your desk at lunchtime and focus on that.
9. Social facilitation
Finally, you may end up overeating because you have a busy social life. And when you are constantly out and you will drink wine and your hand will go to the cheese plate and at the end you will eat dessert and generally speaking you may end up eating calories that you cannot imagine. To end the night without eating for two, snack on a mini meal before heading out. Be sure to hydrate overnight, especially if you’re consuming alcohol, and most importantly, tune in to your body’s signals to hear when it tells you that you’re full. Focus on the conversation and the people, not the dinner. It’s not the last, so don’t eat like there’s no tomorrow.
Also read: Emotional or biological hunger? Our nutritionist tells us the different ones!
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