By the evening, finally, when all the things are done, you can take time for yourself. So there are irregular snacks, dry food, etc. Even if you tried to eat a full-fledged hot dish in the evening, and not another sandwich, the desired food can often lead to abdominal discomfort. An unexpectedly large portion of food, and even in the evening, can be a difficult task for digestion.
There can be many reasons for overeating: stressful situations, gatherings with friends, birthdays and other feasts, eating too fast, frequent dry snacks in front of the computer, and so on. In fact, the rhythm of life itself does not always leave the opportunity to monitor nutrition. This is especially difficult for women who perform several social roles at the same time. During the day you need to do work, in the evening you need to be a wife and mother. And by the evening, finally, when all the things are done, you can take time for yourself.
So there are irregular snacks, dry food, etc.
Even if you tried to eat a full-fledged hot dish in the evening, and not another sandwich, the desired food can often lead to abdominal discomfort. An unexpectedly large portion of food, and even in the evening, can be a difficult task for digestion.
The causes and consequences of overeating Every person has faced overeating to some extent. Excessive food consumption is guaranteed to lead to excess weight and health problems. If overeating happens from time to time, during the holidays, this is not considered a malicious violation. Especially with further regular rational nutrition and a healthy lifestyle.
What is overeating?
Uncontrolled absorption of food, which cannot be stopped at the right moment, is considered a food intake disorder – overeating. Episodic attacks usually last no more than 2-3 hours, but sometimes people eat throughout the day, without feeling hungry at all.
Reasons for overeating
A feeling of satiety usually appears 15-20 minutes after a meal. Therefore, you should wait a little until the brain receives a signal “I’m full”. Often people tend to focus only on the appetizing appearance, aroma of the dish. Intrusive advertising, chemical additives from manufacturers that cause the body to get used to certain products have a negative effect. And instead of choosing healthy food and spending time on its preparation, preference is given to ready-made food with questionable ingredients in the composition. Often overeating is observed at mass events.
For example, at dinner parties and dinners. Even without the desire to eat, you often have to participate in meals. Who is not familiar with the words at the end of the feast: “and dessert?”. Even with a full stomach, it is difficult to refuse a piece of cake, especially if it is really delicious. Many people are stuck with stress: resentments, failures, disappointments, self-doubt. As a rule, these are high-calorie and sweet foods and drinks that provide an influx of endorphins (happiness hormones): sweets, chocolate, cakes, cakes, carbonated drinks.
Proper nutrition when overeating
To stop overeating and its negative consequences, it is necessary to recognize the problem by a person suffering from this disorder. Only with a strong desire can you get rid of bad habits and normalize proper nutrition and eliminate side symptoms.
- First of all, you should determine the rate of a single meal.
- If possible, eliminate or reduce harmful foods in the diet.
- Make a food schedule for yourself: eat in small portions, every 2-3 hours, without allowing a feeling of hunger, so as not to provoke an attack of overeating.
- It is important to learn how to relax as much as possible before a meal, focusing only on food.
- If possible, transfer high-calorie meals from the evening to the morning meals.
- As often as possible, drink clean water without gas – thirst is often confused with hunger.
- Make a daily diet in such a way that the last meal was no later than 2-3 hours before bedtime.
- Try to move more, play sports or active games, stay in the fresh air more often.