Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
7 small changes that may make a big difference for your weight loss - #2 Doesn't work for you? That happens. One of the bigger reasons behind it - goals that are too ambitious. Let's see if you tried these things: 2. Notice, mindfully, what kind of emotional relationship you have with your eating and physical activity habits (especially the harmful ones). Mindful attention is important, because no one likes to notice negative things, and that's why they often go unnoticed. When you don't notice things, you cannot deal with them. Invisible enemies are invincible! Read the previous sentence again, and give it some thought. To start with, admit to yourself what is really going on: - are you eating when you are sad, angry, bored, when you want to hide away and close yourself in a soft cocoon? - Are you looking for simpler pleasures, or perhaps you even say that there are so few pleasures in life left, should I lose the last remaining one? - Are you going out for a run or a walk just to cross it out from your list, and not because you feel good about it? - Are you using "licence" to eat anything and skip exercise as reward for yourself? Mindful attention to your emotional states and reactions decreases their impact on your well being and your decisions. The more often you will say "I notice that I eat when I am bored", the less obligated you will feel to actually follow this emotional behavior. (we will get to the third one tomorrow)
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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Another book that I would like to recommend. Not the only one of this kind, I will come back to this later as well. Even though it is not psychology, but this knowledge is still very important. One of the obstacles that does not allow to achieve the desired result is lack of knowledge about how things work. If you stand in front of the door with the key in your hand, but have no clue how to use it - you can spend loads of time just standing there, experiencing despair, anger, blaming the door, the key, yourself or the others. But the door will not open because of this. Accepting this fact, also that knowledge needs to be verified, collected, updated - is the field of psychology. This specific knowledge - on food and eating - currently is developing very rapidly. There are still things that are valid, but a lot of other things that are new, and even contradict the previous "truths" - to avoid fats, to snack, to eat until full and not get hungry by any means, to eat sugars or food in general in order to have energy (whatever that is), to be able to compensate by exercising if you ate more the day before, to be able to "burn" excess food, etc. Now we know more, so we can treat our bodies a lot better and achieve results a lot faster. Bon read. #spoonfulofreading #books #psychology #nutrition
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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Research. People tend to eat more when they feel more positive emotions as well as they feel more negative emotions than usual (here we should think of both celebrations and stress situations). On top of that, people tend to eat more after they overeat (here we should think about feelings of guilt and helplessness). I short, emotional peaks are a risk for overeating. My take on this: it does not really matter whether you "let yourself go" during vacations, or you "seek comfort" in food when stressed - too much food is too much food, with all the consequences. Emotional problems need to be resolved using emotional tools (like deliberation, planning, behavior rehearsal, speaking), and food needs to be used food-related issues (obtaining nutritional substances). Your dismay or frustration does not have a role in the physiological digestion process. Research: https://www.researchgate.net/profile/Hande_Oenguen_Yilmaz/publication/348297086_How_does_emotional_appetite_and_depression_affect_BMI_and_food_consumption/links/5ff6cb4645851553a026d5db/How-does-emotional-appetite-and-depression-affect-BMI-and-food-consumption.pdf Photo: Jill Wellington from Pixabay My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach. #spoonfulofreason #psychology #eating #emotions
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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersabout 4 hours ago
Research. How did quarantine change eating habits of students? - most of the participants of the research said that they returned to stay with their parents and more often ate what they were eating (or took passive role in making decisions regarding food). - because they had more free time and less things to do, they ate more snacks to fight off boredom. - small number of students actually used the additional time to learn cooking and actually cook - about third of the students changed what they ate, because there was no usual food at home, because parents were buying the non-perishable food items (the panic buckwheat?...) or because they could not get to the food store. And now the big question. Did your eating habits change during pandemic? Please share in comments. I would love to construct a questionnaire and collect more data to understand better the change outside of my home and my social bubble. Research: https://www.sciencedirect.com/science/article/pii/S0195666321000386 Photo: Carlos Carlos Alberto from Pixabay My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach. #spoonfulofreason #psychology #students #quarantine #eating #habits
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