Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Today is one of those days when lots of people say "I'll start on Monday". If your holidays were not following your regular healthy diet - were too sweet, too fatty, too anything else - they are often followed by temptation to "balance it out" by "pulling it together", fasting for a while, working it out, "detoxing" or "cleansing". And not to force yourself onto it immediately, also to extend the pleasure, you decide to start "from Monday". And today is one of those Mondays. There are three serious mistakes in this decision. First of all, there is no need to "balance it out". Many processes in your body, including digestion and metabolism, are slow and inert. That means that no sudden changes happen. That also means that no accidental overeating or undereating have any impact. It is important what you do daily, regularly. This is why the sooner you get back to your regular diet, the better you will help your body. Further attacks against it by introducing more new changes (and any attempt to "compensate" will be a change and not an actual balancing act) will only create more stress. Don't do that. Fasting or working out, if this is not your regular routine, will not speed up going back to normal, it will delay it, because with every change your body will have fainter "memory" of what "normal" is. Instead it will tend more and more to switch to stress response, where all unnecessary processes are shut down and energy reserves are increased. Yes, energy reserves are fat. So, in brief, do not scare your body. Second, do not delay important decisions. As soon as you realize your diet is going off rail, put your fork down and stop eating. Even if you only had one bite. Delay creates an illusion that you are doing the right thing (and yes, decision to go back to healthy diet IS the right decision), but it also gives yo sort of a license to continue indulging. Finally you eat even more than you would have without such decision, because you also want to use a chance and to not miss out, because you already know this kind of food will stop. This ends with more harm done than you would have had without this "right" decision. Third, if you really really want some food and cannot imagine yourself without it - you need to plan for it and have it regularly in known and rational amounts. It is far better than deny yourself this food. Denying, even if it is internal decision, will l always create resistance, and you will always look for ways to trick yourself. Significantly more efficient way is to focus on the positive aspects of the healthy diet (health and expenses to maintain your health, taste, quality, ecology, mindfulness). Focus on being sorry that you cannot eat what you want is very unhelpful. Tell yourself that you choose to eat healthy, because it is right, good, that you learn to cook more and more tasty food, and that you do sometimes eat food only because it is tasty. Limiting and denying does not work, motivation and attraction - does work. Have a tasty, balanced and healthy day on THIS Monday :) Photo: Wokandapix 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 #decisions #ibeginonmonday

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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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