How can you curb your cravings for binge eating?
The human brain is wired to make us want to eat food when we see or smell it, especially food that is high in fat, salt, or sugar. This food craving is difficult to resist because it is not just a desire to eat, but also involves physical reactions such as the production of stomach acid and increased stomach activity. Psychologists offer some tips on how to resist this craving.
What causes food cravings? And what can we do about them?
According to Gabriel Weidemann, an associate professor of psychology at the University of Western Sydney in Australia, and Justin Mahlberg, a researcher in psychology at Monash University, when we see food advertisements we want to eat them because that's exactly what our brains are designed to do. In particular, when it comes to foods that are high in fat, sugar, and salt, our brains are programmed to learn how to get them again.
Whether or not we actually eat something we 'want' depends on factors such as availability, price, and our own health goals. However, according to Associate Professor Weidemann and his colleagues, humans tend to prioritize immediate rewards, such as the 'pleasure of eating,' over abstract goals such as 'feeling good in the long run.'
Also, when people are in stressful situations, they tend to binge eat because they derive great pleasure from eating.
Why do we crave sweets and carbohydrates when we feel stressed? - GIGAZINE
by Anete Lusina
The temptation of food is so strong that we may crave certain foods even when we don't feel like eating them. 'You gradually stop liking them, but you still eat an entire bag of potato chips,' says Associate Professor Weidemann and his team. This is why it's difficult for many people to resist the temptation by willpower alone.
Although it is difficult to resist temptation or control desires, Associate Professor Weideman and his colleagues suggest the following five ways to counter the desire to binge eat:
1: Acknowledge your cravings and think of healthier ways to satisfy them. For example, you can make healthy choices available to you, such as eating nuts instead of potato chips or fruit instead of sweets.
2: Avoid shopping when you're hungry and make a shopping list in advance. By taking advantage of delivery services, you can avoid impulse buying by 'buying something because you saw it.'
3: Keep fruits and vegetables in plain sight at home. It's also a good idea to keep nutritious, fiber-rich, unprocessed foods like nuts and plain yogurt on hand. If possible, keep foods high in fat, sugar, and salt out of reach.
4: It's best for your food goals to be SMART - specific, measurable , achievable , relevant and time -bound.
5: Be kind to yourself. If you eat something that doesn't align with your health goals, don't beat yourself up and try to stick with it as much as possible.
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