7 small changes that may make a big difference for your weight loss - #5
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:
5. Try to notice negative thoughts about eating or emotional eating. Start only with that, just notice a thought and name it accurately. This is the first and most important step towards changing your eating habits. Do not work towards any bigger goals just yet. The point where you can change direction and improve your behavior is beyond this thought, beyond admitting that you eat because you are bored, sad, angry or just use food as replacement for whatever you want to avoid. When you notice that you eat because you are bored, you can focus on resolving boredom. If you do not notice that, you keep eating because this is the habit, because it feels good to eat and because you never thought of another alternative.
(tomorrow we'll get to sixth)
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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.
#spoonfulofreading #books #psychology #nutrition
Several things you should know about the Avoidant/Restrictive Food Intake Disorder, ARFID. It is not "just" a picky eating. This eating disorder causes great psychological and physical stress, people may gag or choke if trying to swallow something that causes them anxiety - foods of specific texture, smell, appearance, or something they choked on before. Because of this people may avoid eating situations all together, like cafeterias or parties.
This disorder may be the cause of serious weight loss of failure to grow.
People with this disorder are not concerned with their weight or body image as often is the case with other eating disorders.
It may occur in people of all ages and genders.
Along with this disorder, people may experience anxiety, mood disorders, symptoms from autism spectrum.
Cognitive behavioral therapy is effective method of help - it focuses on exposure and response prevention.
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Research. Eating healthy? Great. Because of that allow yourself "to let go" and eat something not so healthy on the side? Then not so great.
Researchers have found that a very positive impact of Mediterranean diet (fish, olive oil, vegetables, legumes, full grain products, a bit of red wine) on the cognitive functions, memory and perception are significantly diminished by adding product typical to Western diet (fried meals, refined grains, processed meat, full fat dairy products, pizza, etc.). Cognitive age is increased by appr. 6 years.
Just the facts. For slow consideration.
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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 #p#psychology #mediterraneandiet #memory #cognitive #perception #food