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Eating It is also slotxo important to have good self-care. Not only choose foods that are beneficial to the body Still need to choose to eat in moderation, not too much or too little. If eating too much In addition to making it fat Also at the risk of other chronic diseases such as diabetes, heart disease, today Hello Doctor has tips for people who eat too much to leave. How to do Stop eating too much to be effective.
Tips on how to stop overeating
For those who have diet problems or overeating. No matter what I do, I still eat large amounts of food. These tips may help control your appetite. And help reduce the risk of overeating
Concentrate on eating
Usually, most people tend to do activities while eating. Whether watching TV, playing mobile phones or playing computer games. A 2013 review of 24 studies found that people who lost their concentration during consumption increased their food intake. Therefore limiting the distractions during the diet. Will help the body stay focused Concentrate on eating more And can help reduce eating too much
Eating slowly Gives the brain more time to think and make decisions Causing time to know if the stomach is full or not If full, it sends a signal to the brain and helps you stop eating. From a study in the year 2000 A 2015 study found that adults who ate 400 ml of tomato soup slowly felt full after. Than a person who eats quickly
Avoid foods that encourage you to eat a lot.
There are certain foods that can stimulate This avoidance of empty foods can help reduce your chances of overeating. Therefore, we should know what foods can stimulate us to eat a lot, for example if ice cream tends to induce a higher intake. Should not put ice cream in the refrigerator a lot Because it will increase the chances of reaching and eating more easily. It is not good to store snacks or desserts in the refrigerator. Therefore, choose to store foods that are beneficial to the body, such as fruit for health benefits.
Stress is one of the reasons you eat too much. Chronic stress This causes the levels of cortisol (Cortisol), a hormone that increases appetite. Studies have shown that stress can lead to overeating, leading to weight gain. Reducing stress is another easy way. That can help reduce eating too much Which has an easy way Many things that help reduce stress levels, such as listening to music, exercising, doing yoga, or drawing.
Eat foods that contain fiber.
Eating more fiber helps you feel full for longer. Which can help prevent overeating From a study in the year 2000 In 2015, it was found that participants ate oatmeal. Which is a food with high fiber content For breakfast, feeling full longer and ate less at lunch than those who ate cornflakes or just had water.
Limit alcohol intake
Drinking too much alcohol It is associated with increased appetite and is associated with obesity. To avoid Overeating Inadvertently it should be reduced or limited. Alcohol intake to reduce eating too much
Drink enough water
Drinking enough water It is important, in addition to being good for your health. Also helps to prevent Eating too much is also possible, according to a 2009 study. A 2016 study found that there was a significant association between dehydration and having a high BMI or obesity.
What kind of overeating should see your doctor?
Eating disorder (Binge eating disorder (BED)) is an eating disorder disorder. That can cause serious health consequences such as obesity, type 2 diabetes, and heart disease. People with an eating disorder are often unable to control their eating. And tend to eat too much food at least once a week for at least 3 months, because eating disorders often cause patients to have the following symptoms.
Eating faster than usual Eat when not hungry Eat until you feel uncomfortable Feeling bored or depressed after eating Are overweight or obese
For those who suffer from the above symptoms, they should consult their doctor to diagnose whether they have symptoms of an eating disorder.