To overcome the "evening zhor" or how to replace the habit of overeating
The whole truth about evening overeating
Most people who have embarked on the path of harmony, at first try not to eat after six, and then completely begin to ignore dinner. Sooner or later, this approach ends with one thing - a breakdown, a night orgy at the refrigerator and extra pounds. But experienced fighters for a thin waist and a flat stomach know for sure that you need to prepare for dinner in advance. And the first thing to do so as not to overeat in the evenings is to eat right all day.
Three rules of harmony
Most obese people tend to eat very little during the day. Breakfast is replaced by a cup of coffee; there is not enough time for a full dinner. Therefore, it is not surprising that in the evening they literally pounce on food. This is one of the most common weight gain schemes. Therefore, for the prevention of evening overeating, it is necessary to eat food at least 4-5 times a day at intervals not exceeding 4 hours. Daily regimen for healthy weight loss.
Second rule, which will certainly help in achieving harmonious goals, is a conscious meal. Modern man basically does everything on the “machine”, sometimes without even noticing what he eats and how much. Therefore, starting to eat, set aside a book, turn off the TV or computer and just start eating. Pay attention to the taste, aroma, texture of food. Eat slowly while chewing food. Such concentration will lead, firstly, to a reduction in stress levels, and, secondly, faster saturation.
Third rulethat can protect against overeating in any situation is a 20-minute break during meals. If the plate is already empty, and saturation no matter how happened, then hanging the lock on the refrigerator will not be the best solution. The fact is that the body will perceive this as a ban and will want to fool around pretty much before the next “tomorrow's diet”. The best option in this case is to switch attention. You just get up from the table and start doing any business that is not related to food. It will take some time, and a belated feeling of fullness will return to you.
What does hunger mean?
If all of the above does not work, and you still lose control during the evening meal, then most likely the problem is not in hunger, but in your appetite. Often a person confuses two seemingly similar feelings. However, this is far from the same thing.
Hunger is a bodily signal that speaks of a lack of nutrients and energy, which is easily controlled by observing the principles of good nutrition. It consists in a feeling of discomfort in the stomach and an instinctive understanding of the need for food intake. Appetite is emotional discomfort. And with the help of food it is not eliminated, but only for a while “chewed”.
To understand which of these two feelings you are experiencing, just listen to yourself and your body.
A simple exercise can also help: put a brush with an edge to your diaphragm. Close your eyes, take a few calm breaths. Feel where you feel uncomfortable: below or above your hand. If it is at the level of the stomach, then, most likely, it is hunger, and you still haven’t got a feeling of fullness. If it is in the chest area or a little higher, then this is a discomfort of the psychological plan, which consists in some unrealized need in your life.
Evening zhor: where does it come from
Very often, to get rid of this feeling, it is enough to simply understand what unrealized need or emotion is behind it.
For example, it could be an alarm.. In this case, try to determine what exactly bothers you. Does the situation that bothers you fall within your circle of influence. If so, decide how you can resolve it. If the outcome of this disturbing situation does not depend on you, then it automatically falls into the circle of your concerns. In this case, it is better to distract from it and it is advisable to do this in non-food ways: take a walk before bedtime, take a relaxing bath, meditate, and have an aromatherapy session. Well relieve anxiety essential oils of lavender, ylang-ylang, basil, neroli, myrrh and chamomile. Relaxing breathing can also help. Slow breaths and exhalations will saturate the body with oxygen and switch attention from negative emotions to a calm, relaxed state.
Another feeling that provokes appetite is boredom.. In this case, find yourself an alternative to evening evening entertainment. It can be anything: cleaning, fitness, a favorite hobby, watching a movie or reading. The main thing is that it brings pleasure. Then soon the chain: boredom - food - pleasure, - be replaced by more useful: boredom - a favorite hobby - satisfaction.
Very often in the evening overeating we are pushed by a feeling of self-pity. Often, when we come home after a hard day, we say to ourselves: “I am poor, miserable! At work mess, at home a bunch of unfinished business. I will eat this extra piece. I’ll pamper myself a little. ” Then we gorge ourselves and despise ourselves for our small weaknesses, which lead to big problems. Here you need to be clearly aware that pity has nothing to do with self-love. Love for yourself and your body manifests itself, first of all, in taking care of yourself: this is a beautiful hairstyle, manicure, makeup, body care, proper nutrition and much more. If you feel sorry for yourself, then instead of overeating, for example, sign up for a massage or make a manicure. This will increase your self-esteem and protect your waist from all that is superfluous.
A feeling of loneliness is no less dangerous for harmony. Psychologists say that food in the modern world begins to first displace, and then replace, living human communication. A healthier way to get rid of loneliness is to meet friends, talk on the phone with family. Hug more often and talk with your soulmate and your children - do not be afraid to show your feelings. It is proved that for a good mood and a sense of satisfaction, a person needs to hug from 8 times a day. So, you just have no time, and most importantly, there will be nothing to jam. And relations with family and friends will only improve.
Just start practicing these simple rules in your life. Believe me, you will not lose anything from this. Nothing but extra pounds.