8 main factors of overeating
According to the World Health Organization, every third inhabitant of the Earth is overweight, and one in ten is obese. The reason, according to experts, is rooted in one disappointing fact: many people consume much more calories than necessary. How is it that we overeat? Why is it so difficult to refuse an extra portion of delicious or supplements? Let's try to find out what factors interfere with eating with reasonable moderation.
1. Watch TV while eating
Do you have a habit of having dinner after a hard day, sitting comfortably in front of the TV? Do you read the newspaper or email messages while you eat breakfast? The risk of losing your slim figure is very high for you. It has been established that a person, combining food intake with any activity related to obtaining information, eats much more than he needs (and even more than he originally intended).
Interestingly, the degree of overeating directly depends on the content of works of art, which a person is watching (or reading) while eating. Comedy lovers still have a chance to stay within reasonable limits, but adherents of melodramas are at great risk of getting extra calories: the more “sensitive” the plot of the film, the more food is absorbed when watching it.
2. Availability of food
This is not about the cost of products, but about too easy access when they are already bought and brought into the house. The easier it is to get to food, the more often we eat.
Of course, no one suggests hiding products. However, this factor can be influenced to some extent by creating small obstacles that do not allow it to be too easy to get to food:
- don't buy fast food. In families where they cook their own food, they overeat less;
- store products in packages (containers, closed bags, cling film);
- do not keep sweets, cookies and other "sweets" in open vases on the table;
- try to stay away from the refrigerator when eating;
- buy nuts and seeds unpeeled, buy other products, if possible, in small packaging.
3. Large portions
Many people have a habit that has been ingrained since childhood to finish everything that is on the plate. It is difficult to deal with this, and it is not necessary. But you can easily reduce portions using small dishes. In addition, it makes sense to replace deep plates and bowls with special soup cups in order to better control the amount of food eaten.
According to statistics, in countries where it is customary to eat with chopsticks (for example, in Japan or China), there are not as many fat people as in Europe or America. This is explained very simply: it is more difficult to take food with chopsticks than with a spoon or fork. By replacing traditional cutlery with chopsticks, you will reduce the likelihood of overeating.
4. Hasty eating
When the stomach is full, the feeling of satiety does not occur immediately. This means that a person who tries to spend less time on a meal can easily eat too much. Therefore, it is very harmful to have a snack on the go and dine daily in fast food establishments. A thorough and leisurely meal guarantees not only moderation, but also a more thorough assessment of the quality of the products.
5. Choice
Sometimes overeating is related to what kind of food is in the house. Scientists have found that a person absorbs 25% more products if he can choose from several options. That is, if there are, for example, two or three varieties of sausages in the refrigerator, they will be eaten much faster than in the case when the owners limited themselves to buying one type of sausage.
6. Low light
It has been proven that the better lit the room for eating, the less you need to eat to feel full. Therefore, it is important to install bright fixtures in the kitchen and dining room. And when visiting a catering establishment, it makes sense to take a table located by the window.
7. Emotional discomfort
Many tend to "seize" a bad mood. This is due to the fact that delicious food from infancy is associated with a sense of security. Physical activity will help to cope with such a habit: playing sports activates the production of “joy hormones” that neutralize the effects of stress.
In case you still want to have a snack at a difficult moment, you should keep fresh fruits, berries or vegetables (cucumbers, tomatoes) in the refrigerator. Their use will not overload the body with calories, but it will provide the vitamins that it urgently needs.
8. Collective eating
Eating in the company, many overeat. This is due to two circumstances. Firstly, the person participating in the conversation, the feeling of satiety comes later, and he has time to eat more. Secondly, when they come together to a cafe or restaurant, people usually order the same dishes (which is a proven fact). This means that a woman visiting such an establishment with friends is more likely to eat a piece of fat cake than a vegetable salad with chicken breast, which she would order eating alone.
The problem of overeating is solved in only one way: carefully control the volume and composition of the products included in the meal. It's not as difficult as it seems. It is enough to take care of yourself for several weeks – then a habit is formed that will help you eat exactly as much as your body needs.
Source: neboleem.net
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