"Eat too much" aside from being fat Still more dangerous to the body than you think
Have you ever been together with being full? But still couldn't stop eating until he felt tight and uncomfortable in the stomach That is the habit of eating too much (overeating) which can have a negative effect on health and body. So what can I do to stop these behaviors? Hello, Doctor has a story about eating too much.
Get to know overeating
Overeating means eating more calories than your body expends. For some people who overeat It could be due to emotional reasons such as anxiety, depression, or stress. To find out if you are eating too much The first thing to do is to check the correct daily calorie intake required for your weight, age, metabolism (metabolism), exercise level , and gender.
Eating too much can lead to health problems such as obesity , heart disease , high blood pressure , and high cholesterol, etc. Therefore, diet is very important.
Warning signs when eating too much
Many people may be wondering how to know that you are eating too much. First of all, you have to ask yourself how you feel after eating. Have bloated stomach discomfort, abdominal discomfort Feeling faint? These are warning signs that you are eating too much. Too often, overeating can indicate an eating disorder. Until it may cause a disease to eat does not stop (Binge Eating Disorder: BED), the general symptoms of the disease, eating does not stop, including eating faster than usual. Eating until you don't feel full Eat alone or eat large amounts of food while not hungry.If these warning signs occur, it is best to seek medical advice.
What should I do after eating too much?
After eating too much that it causes discomfort What should I do? Let's take a look at these tips.
Relax: Don't beat yourself up. Don't feel guilty about overeating. Because the guilt that arises can lead to self-denial.
Take a walk: Taking a simple walk will stimulate digestion and improve blood sugar levels. Or not, try going for a comfortable bike ride instead. But all of this should be done just right, don't overdo it.
Drink water: Sipping plain water after having a big meal. It helps the body get rid of excess salt from meals. It also prevents constipation. Don't sleep: After eating too much, never sleep. This will cause the body to lose the opportunity to burn the calories you just ate.
Exercise : You should wait at least 3-4 hours after eating a large meal. Exercise may also help speed up the metabolism. And prevent constipation Besides that, regular exercise It appears to help control mood and hunger. I want to stop overeating, what should I do? Overeating increases your weight and is at risk for chronic diseases like heart disease and diabetes, so stopping overeating is the best solution. Which can be done as follows
Eliminate distractions: Don't play with your phone, computer, or read magazines. While eating So you can concentrate on your meals This will help you eat less and not overeat.
Don't stop your favorite foods: Eating too strict can cause you to overeat. The key to optimal eating is to try to focus on the food you're eating.
Meal Planner: Meal planning helps to set aside time to cook better in advance. It will also help you prepare the right food for each day.
Eat mindfully: Try to pay attention to the taste and color of the food, bite small bites, chew well, stop occasionally. And try to ask yourself if you are full
Eat slowly: It takes your stomach about 20 minutes to tell your brain that your stomach is full. If you eat too much during the first 10 minutes, you won't have a chance to think about it. Half an hour later you will be uncomfortable eating.
Too much minus the temptation: try to refrain from sweets or snacks. Because these are the temptations that cause overeating. Try turning to a diet that is healthier, it is best. Eat foods that contain
Fiber: The Food and Drug Administration (FDA) states that eating soluble and insoluble fiber. Can help you feel full longer And will help prevent overeating According to a small reliable study source in 2015, participants who ate oatmeal for breakfast felt more full and ate less at lunch than those who ate crackers or drank water.
Avoid eating from containers: Try to divide the food from the package and put it on the plate. Then measure the amount of consumption to suit the needs visually instead
