For those who in any critical situation runs to the refrigerator
If you are one of those who, while preparing for exams or with problems in their personal lives, seeks salvation in eating their favorite sweets and pizza, then any crisis threatens you with extra pounds. But we hasten to reassure you – this can be fixed. A trainer and nutritionist who knows from personal experience how to deal with this problem will tell you how to learn to eat on a schedule without being distracted by harmful snacks. And these tips work. Tested on myself!
1. EAT REGULARLY
Remember this quote “War is war, but lunch is on schedule”? How right it is!
Plan your meal schedule.
For example: breakfast at 8, lunch at 13, dinner at 19.
This will allow the body to form a clear understanding of when to eat and how much.
And remember that these should be full meals. The most diverse and with a clean composition.
Not coffee and chocolate for lunch, but normal healthy food!
2. EAT FULL AND DON’T TRY TO EAT PER PIECE
Leave the 800-calorie diets in 2005!
Remember that in the morning it’s easier to control yourself, and by the evening the brain turns off the feeling of fullness so that you get everything that you didn’t eat during the day.
Therefore, buns, sweets and pizza fly into the mouth. The brain does not care that you are living a healthy lifestyle. It will be difficult for you to control the amount, because when the body is in short supply, the brain thinks: “I’d rather eat a lot, but I’ll get what I need.”
If you don’t know how to make a diet, refer to the Harvard Healthy Eating Plate:
1/2 of your meal is vegetables and fruits.
1/4 – whole and unrefined grains: barley, quinoa, oatmeal, buckwheat, whole wheat pasta, etc.
1/4 – protein and fats: fish, chicken, beans, nuts, etc.
Oils: olive, corn, rapeseed, sunflower, peanut, etc.
3. SEPARATE HUNGER FROM STRESS
Every time you want to do something unplanned, ask yourself the question: “How do I feel right now? Is it really hunger or am I just really anxious?”
You should not seize feelings if you have such a habit.
Food = reward? Change dominant. Find another way to please yourself.
Call a friend, do exercises, pet a cat, anything, but just don’t associate a good mood with sweet food 🙂 This is a false story with shelf effects.
4. WANT A SWEET? EAT NATURAL
Banana instead of Snickers. Instead of sweets – dried mango or apples.
And if you are stressed all day, then the last meal should be no later than four hours before bedtime.
At the moment when the sympathetic nervous system comes to the fore, it is important not to burden the body before bedtime in order to allow food to be digested normally during wakefulness, and at night to spend energy on recovery.
5. GET SLEEP!
Remember that every 2 hours of lack of sleep is 500 extra calories consumed per day.
How to avoid stress eating:
- Eat according to the regimen.
- Monitor the quality and quantity of healthy meals.
- Distinguish stress from hunger.
- If snacks, then natural.
- Get enough sleep.
And an additional point is movement. Remember that gentle training and filling the day with movement is a great tool to combat stress and keep the body in shape and tone.