Eating is an essential activity that gives us great doses of pleasure, satisfaction and happiness, however, some people can develop a negative relationship with food and everything that surrounds the field of daily nutrition throughout their lives. . For example, it comes in the tendency to bulimia in the usual way.
This unsuitable relationship to food sometimes leads to eating disorders, and these can be varied and manifest themselves in different ways depending on the psychological problems that each may present. But even if the individual has not reached the point of developing this type of pathology, this is an important problem that should not be overlooked. So here we will see some tips on how to overcome the urge to overeat in everyday life.
Tips to fight the urge to overeat
Fortunately for people who suffer from it, there is a series of advice and behavioral or psychological instructions that can be followed to avoid these bulimia attacks and overcome the sometimes uncontrollable urge to eat compulsively and without control.
1. Identify if there is an eating disorder
The first step in overcoming the urge to binge is to identify, assess and analyze if our problem is caused by an eating disorder. That is to say, to establish if we should try to solve the problem for us in principle, or if we need help cuanto antes.
Eating Disorders (ED) are maladaptive pathologies that are reflected in a person’s eating habits and usually have an intense effect both physically and psychologically, putting the person’s life at risk in the most severe cases. more serious.
Therefore, whether we believe we have ACT or are diagnosed with it, see a mental health professional as soon as possible to process it as soon as possible.
2. Avoid restrictive diets
Any qualified nutritionist will strongly recommend avoiding restrictive diets or fad diets that claim it is possible to lose weight in a short time while consuming little food for a short period of time.
These diets tend to have a counterproductive effect on the body called the rebound effect.consisting in the fact that after doing the diet, the person quickly regains his previous weight, being able to even overcome it, due to the accumulated stress.
In order not to make deceptive diets, it is strongly recommended to consult a dietitian or nutritionist who prepares a healthy, balanced, personalized and science-based diet.
3. Cook what you eat in advance
Another tip that we can follow is to cook most of what we eat during the week, so that we can organize our weekly diet on time and ensure that our diet is healthy and balanced.
The other reason why it is recommended to cook what we eat in advance is to have complete meals available while we work and so we can overcoming the temptation to eat less healthy processed foods.
4. Practice mindful eating
Just as Mindfulness helps us reconnect with our body and mind, Mindful Eating is a philosophy of life that serves to connect with and become aware of all the bodily and psychological processes involved in eating behavior.
In a few words, Mindful Eating serves us pay attention here and now to our bodily sensations with foodboth hunger and satiety and allows us to eat while being aware of the process.
One of the main objectives of this technique is to adopt these healthy eating habits and learn to eat exactly what we need in the best possible way.
5. Apply self-observation
Self-observation applied to eating behavior consists of analyzing whether we eat because we are hungry or if we do, we experience emotional hunger (eating without hunger due to cases of anxiety or unpleasant emotions).
Emotional hunger aims to fill an emotional void with compulsive eating, and it’s an issue that should be addressed by a psychology professional who specializes in eating behavior.
6. Enforce a daily calorie limit
Applying a daily calorie limit can also help us get into a dynamic of only eating what we need and not overindulging or falling into the temptation of binge eating.
Likewise, this fixed daily calorie limit must be realistic with our needs, that is, it must not be too high or too low. On the other hand, it should be noted that in specific cases, we should break these self-imposed rules, not take them too seriously como so that they become an obsession, giving us a whim (for example, once every two weeks).
7. Review feeding routines
It’s also handy to do a personal review of unhealthy eating habits; for example, the habit of snacking on something between leaving work and having dinner or eating in the wee hours of the morning.
By reviewing these unhealthy habits, we will become aware of them and we can modify them with other more healthy and positive habits and don’t repeat mistakes over and over again due to sheer inertia.
8. Avoid unhealthy foods
Avoiding foods with lots of refined sugars will help us eat healthier and avoid having to eat more due to the nutritional poverty of ultra-processed foods.
The truth is that these foods are full of components that generate artificial hungerwith the consequent need to eat at all hours and the risk they pose to health.
Some of the main foods that we must avoid are industrial pastries, industrial chips, sugary foods or foods with too many chemicals and carbonated drinks.