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 - #3 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: 3. Eat less sugar. Huh, I know, did not surprise you here. But if you use sugar, you will certainly want more sugar. Eventually you end up in an endless cycle of eating sugar, lacking sugar and wanting more of it, and wanting even more than before. More sugar leads to more overweight which leads to leptin resistance (which means you are less sensitive to feeling of satiety which means you are likely to eat more than usual or intended which does not help your weight at all). True, eating sugar causes brain to release serotonin which is very pleasurable, but pleasure can come from so many more sources than the one that harms your health. (we will get to the fourth 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 13 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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