Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Article. How psychologist can help you maintain your chosen diet? Actually, I really do not like using "diet" here, because we really do not use it well. DIet for us starts with some fancy magazine, book, portal post or some other advertising media. Then we go to "hope" phase - "this time it is going to work!". Then old habits come, one by one or in teams. At last, we end with the usual - guilt, shame, despair, frustration. So, what a psychologist can advise before you start it for one more last time? 1. Do not go to extremes. Physical and mental body is very inert, if you take sudden turns, it will always try to take you back to initial position. 2. Eat tasty food. WHatever diet you choose, it needs to taste good for you to follow it for a long time. Look for healthy AND tasty food, do not give up - you will definitely find it. And if you really really miss something - include it in your plan instead of constantly pining for it. Irregular occasions means nothing to your overall success. 3. Take on changes only if you can sustain them for a long time. If your plan requires home cooked food every day and you really do not have time for it - or will - such plan does not have a bright future. Be honest with yourself, there is no shame in admitting who you are. Shame, by the way, will not motivate you to stick to the plan. ******************************************************** Article: https://www.psychologytoday.com/us/blog/prescriptions-life/201607/the-3-crucial-rules-reaching-healthy-weight ******************************************************** 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.
1

Appreciate
Comment
Book

Be the first to comment
MORE INSIGHTS YOU MIGHT LIKE
Learn more by discovering other insights
Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Question "How eating and psychology are related?" will probably remain on repeat for a long time, but I will not give up :) and I am not alone. Eating decisions are "quick decisions" (here you should think of Kahneman's quick and slow thinking), because people are busy with other things, they are constantly in a rush, and healthy nutrition information is very complex and difficult to process. Besides: 🧠 food advertising very often aims to invoke emotional response (more emotions - less rational decisions) 🧠 try some time reading food label in an easy and fun way. Not a chance. What about simple and intuitive way to understand kilocalories, body mass index, portion size? Nope. 🧠 people usually tend to choose present focused decisions (in a fight of cookie now and health later, cookie always starts and wins) 🧠 people also tend to stick to their habits and maintain status quo, and choose the same things over and over again 🧠 in presence of food, it is almost impossible to not think about food and not to want it. At the same time food is available everywhere, in especially in worst situations, like line at the cashier register (hail self-service!), on the screen or in the street cafes. Insights based on psychology and behavioral economics may help us as society he eat better. Food marketing and advertising should be strictly controlled (for example, celebrity or action hero images should not be used on the packaging), package from should display uniform food content and nutritional value information as well as warnings. Healthy alternatives should become default option (full grain pizza, unless you specifically ask for white flour). Probably portion size control should be implemented as well. Additional taxation for unhealthy foods and beverages should be implemented. ----------------------------------------------------- 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. Book my talk to as more! Article: https://peachlab.org/wp-content/uploads/2020/03/Roberto_Psy-Insights_American-Psychologist-2020.pdf Photo: StockSnap from Pixabay #spoonfulofreason #psychology #food #eating #decisions #policy #behavioraleconomics
2

Appreciate
Comment
Book
Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Very good timing on the topic - on Wednesday I will be giving a speech in Login 2021 conference on the very similar topic: https://login.lt/agenda/?&day=26# 92: Everything is connected: stress, eating and sleep This time I read a thesis from University of South Dakota (1). REad and kept nodding - yes, yes - you are what you eat, you will reap what you sow... Everything is connected to everything else - psychology and behavior, eating and digestion hormones, neuroscience and science of sleep. Let's get straight to the meat of it: - The more stress people feel, the more often they eat not because of hunger, but to relax - Women tend to use food for comfort more often. Also comfort food is a common relaxation method for people who work for more than 40 hours a week and people who lack sleep. - If someone meets physical activity recommendations (at least on the recommended level), they are significantly less likely to eat for comfort - The more someone believes that he or she is experiencing high levels of stress (believes, but not necessarily does experience stress) - the more likely someone is to eat uncontrollably (does not notice eating, does not stop eating when full, eats in a company, etc.) - People who sleep well, but experience high levels of stress, are still likely to eat uncontrollably - People who apply cognitive rules to their eating are more successful at maintaining their low body index as the time passes. - Physical activity, stretching workouts and yoga routines were both successful weight loss programs. But people who chose yoga, were not eating uncontrollably compared to the stretching group. So while physical activity did it's job well in both groups, yoga also helped to deal with emotional eating triggers. Let's tie it all together. Lack of sleep leads tired people to use food as compensation. Lack of physical activity leads to food as relaxation method (also when people are anxious about poor work results which may result from lack of sleep and related fatigue). When tired mind fails to find good reasons to stick to the eating plan, people eat mindlessly, eat more, work slower and work longer - instead of getting more sleep and being more productive. Everything is connected to everything else. WIshing you good night sleep, experiencing true hunger and have a good walk - instead of trying to fix just one corner of this triangle. That should do it :) 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. ------------------------------------------------------------------ 1. Relationship of Stress, Sleep, Physical Activity, and Food Insecurity on Eating Behaviors and Obesity: http://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=2879&context=etd Photo: Andrew Martin from Pixabay #spoonfulofreason #psychology #system #stress #sleep #activity #food
1

Appreciate
Comment
Book
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
4

Appreciate
Comment
Book
Download Qoorio to talk & learn from other Humans
Sign inJoin Qoorio
We use cookies to personalise content, provide social media features, and analyse our traffic. We value your privacy and only use the most necessary and analytical cookies. You can opt out at any time.