The endless struggle against the increase in Weight sometimes looks like a battle, where in just one minute you're ruining the competition (eat healthy and fight junk food cravings). Then you're back on the ropes, muttering to yourself: "I can not believe I've eaten all this." For some, they are emotions and circumstances that can wreak havoc with a diet, whether it is stress or pure boredom. For others, it's an endless cycle of new diets that promise results too good to be true and sit-ups that are hand-carved.
No matter what trap you're in, there's always a way out.
The goal is not to plan what you are going to eat; The goal is to have a variety of healthy foods and snacks.
Beth Castle, expert in emotional feeding.
The trap: emotional appetite
If the words "emotional appetite" bring to your mind an image of the disheveled Bridget Jones carrying a pint of Ben & Jerry, then think again. The emotional appetite is not about the inhalation of the spatula full of Cherry Garcia between sobs after a break. Actually, 95% of the food is emotional, said Beth Castle, an expert on emotional appetite in Alberta, Canada. And when emotions like stress, pain or boredom are what draw you to the kitchen, then you're stuck in one of the most stifling weight traps of all.
"When people are looking for comfort, it's easy to turn it into food," Castle said. "That moment makes them feel better." But as soon as they finish a slice or two of melted chocolate cake, they will feel worse than before. The same thing that was supposed to relieve your stress and made you even worse, unleashing a vicious circle that only ends with a few extra pounds.
"We need to find something that meets our needs, and that is different from food," said Castle, emphasizing the fact that social interaction is the key and that "laughter is often the best comfort." Sometimes, just going for a walk can help you avoid temptation.
The most important thing to do when you fall victim to an emotion, is to forgive yourself, said Kathie Mattison, a diet disorder specialist in Rockford, Ill. Punishing yourself for falling into the trap and gaining weight will only make you feel worse. The time to forgive yourself is the time when you can take steps to improve your relationship with food, he added.
Sometimes it's downright impossible to overcome the emotional appetite alone. If you think you are depressed, or if your stress begins to take control of your life, Mattison says that the best thing you can do is visit a doctor or go to therapy.
The trap: The Clean Plate Club
"Finish your peas (peas)". At first glance, it's a simple request that your parents could have told you every night of your life at dinner. But deep down, it is a reflection of the Americans' problem with the portions and is one of the most indestructible warriors in the United States in a battle with food.
The Clean Plate Club has its roots in the World War I campaign made by President Woodrow Wilson to ensure that the country's food does not go to waste. School children were asked to sign a pledge: "when I'm at the table, I will not leave a piece of food on my plate and I will not eat between meals, but I'll wait until dinner."
Almost a century later, still many are devoted members. Despite the fact that the United States' food supply is far from being scarce, many of the inhabitants still adhere to the traditional program of three meals a day. If you limit yourself to having a certain number of meals, then Castle will tell you that you are more likely to overeat. When you save appetite for dinner, you may end up with the lasagna full of calories completely.
Castle recommends making several small meals instead of coping with your entire day with breakfast, lunch and dinner.
"The goal is not to plan what you are going to eat, but to have a healthy variety of foods and snacks," he said.
Known for their pasta containers that never end, restaurants are one of the most delicious enemies in this struggle to control portions. If you have a problem supporting the fork when you go out to dinner, Castle suggests you share the food or order the children's menu.
La tampa: The cycle of the diet, of the drunkenness and of the sandwich of midnight
Do you fancy a sandwich at night? This can be a disorder
If left untreated, the bad habit of eating at night can turn into a full-blown disease called night eating syndrome (NES). Commonly misdiagnosed, the disease affects as many people as well-known eating disorders, such as anorexia and bulimia, says Dr. Albert Stunkard, a professor of psychiatry at the University of Pennsylvania, who first identified the disease. more than 50 years.
The signs of the evening meal include not feeling hungry in the morning, difficulty falling asleep and waking up wandering to eat, and a depression that intensifies all day that hits harder after 8 pm. The strongest determinant of the disease, says Stunkard, is family history. If you think you may have NES, Stunkard suggests seeing a doctor immediately.