First and foremost, order is to identify whether we eat out of necessity, by the Boredom, sadness, joy, the frustration. It is considered that the starvation is emotional eating habit without really having appetite, rather in response to undesirable feelings or emotions. The physiological hunger, is produced each 3 the 4 hours and hence the importance of eating small portions in small periods of time, to avoid reaching over to the next meal you crave.
Then I raise an interesting questionnaire that will help us identify the emotional hunger. The last time we ate:
- Hunger: Did you arrive without warning or gradually made?
- When we are hungry: Do we feel the desperation to eat whatever and immediately?
- When we eat: Do we pay attention to what goes into our mouth or simply fill rush?
- When we are hungry: Can we be satisfied with a nutritious meal? the Do we need a certain type of food to achieve?
- Do we feel guilty after eating?
- Do we eat to feel angry or when we experience a sense of emotional emptiness?
- How to overcome it?
- Learn to recognize the true appetite. Is it physical or emotional? If you ate a few hours ago and the stomach does not protest, probably has no real appetite. Give the craving a few minutes to pass.
- Know your triggers appetite. During the next few days write down what you eat, ate how, when he did and how he felt each time, and how hungry he felt. Over time you may discover some repeated patterns and reveal negative eating behaviors and what triggers can be avoided. Us a small schedule that does not let us fight hunger and so our latent anxiety.
- Look elsewhere for comfort. Walk, enjoy a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is taking it to the fridge, try talking to someone about this issue to distract. Plan outings that will be entertaining.
- Do not have unhealthy foods near. Avoid having an abundance of high-calorie foods in the house. If you appetite or feeling sad postpone the shopping trip for a few hours, so that these feelings do not influence your decisions at the time of purchase.
- The snacks should also be healthy. If you feel the urge to snack between meals, choose fat-free and low-calorie, as fresh fruit, cereals, nougats, inter alia. Or try low-calorie versions of your favorite foods to see if they satisfy your craving.
- Eat a balanced diet, if you are not getting enough calories to have enough energy. Here's more likely to not give in to emotions. Try to eat at fairly regular times. Include foods from the basic groups in your meals. Include whole grains, vegetables, fruits, fat dairy products and lean protein sources. If you eat these products is likely to feel fuller and longer.
- Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress if you are fit and well rested.
Lic. Vanina Vela
Psychologist, M.P.: 4266
La Posada del Qenti