Good stress-reduction techniques include regular exercise, meditation and seeking support from friends and family. The more dependably the body gets used to eating at relatively stable times throughout the day, the less likely you are to get overly hungry and then compensate by overeating.
If you're craving something particular, her advice is to have a small amount, and then move on. The other problem? Diets create guilt and shame around food.
Then you'll actually be able to be more mindful in your approach toward food," Miller says. Learn to pay attention to your hunger cues, eat when you're hungry and stop when you're full. Accept that your body has a healthy weight that's perfect for you.
Heavily processed foods are digested quickly, leading to a blood sugar spike. The dip that follows makes you hungry. Plus, scientists believe that sugary foods have the same effect on the brain's dopamine receptors as opioids, and food companies spend millions to make you want more, per a study in Current Topics in Behavioral Neurosciences.
The fix? Switch to nutrient-dense alternatives that contain protein, healthy fats and fiber. These provide a steadier, longer-lasting energy source.
And watch the cocktails, since alcohol can lower your inhibitions and cause you to go overboard with unhealthy food. Overeating and binge eating are two related but very different things, explains Graham Redgrave, MD , assistant professor of psychiatry and assistant director of the Eating Disorders Program at Johns Hopkins Hospital.
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Tips for enjoying holiday meals. A conversation about reducing the harms of social media. Menopause and memory: Know the facts. How to get your child to put away toys. But people who are constantly under pressure to eat socially, such as those who routinely wine and dine others, or people who meet over business meals, may be prone to overeating, particularly when the expectation is for large portions and high-calorie foods.
Learn the best ways to manage stress and negativity in your life. Reward, dopamine and the control of food intake: implications for obesity.
Trends in Cognitive Sciences. Meule A, Gearhardt AN. Research into food portion size: methodological aspects and applications. Food Funct. Eating dependence and weight gain; no human evidence for a 'sugar-addiction' model of overweight.
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I Accept Show Purposes. Understanding Food Addiction. Binge Eating. Lack of Portion Control Supersize meal portions are commonly the extra-large portions of fast food or restaurant meal servings, whereby the food portion you buy is much larger than a normal meal portion. Emotional Eating Emotional eating refers to using food to cope with a variety of distressing emotions, including anxiety and depression, stress, and boredom.
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