Doctor Ekaterina Volkova gave five simple tips against overeating. What will help you not to have a breakdown?
— Well, it was still good, I got on the “rails”, learned to distinguish hunger from universal sadness and didn’t notice how I lost it again. And the brain is so cunning! At the moment of the crime he tells you: “Shhh, don’t worry, one chocolate bar won’t do anything! – the doctor described the process of breakdown in her blog.
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Five tips on how not to overeat:
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Always have breakfast. Try to shift most of your diet to the first half of the day. The doctor emphasizes: if you drank a cup of coffee in the morning, didn’t eat anything, and had a snack at lunchtime, you will definitely lose your temper in the evening.
Don't put tiny portions on your plate. For the main meal you need to consume 200-300 grams of food. The doctor notes: the brain will “see” that this was real food, this is a “signal of calm.”
You think you are hungry, but this is thirst. Drink warm water or chamomile tea. Perhaps the “hunger” will pass.
Don’t eat sweet and salty foods – this is a trigger for a breakdown. The doctor notes: “sweets excite your adrenal glands and carbohydrate metabolism.” If you can’t live without chocolate, only in the first half of the day and a small piece.
Don’t give up fat. “A low-fat diet will definitely lead to breakdowns sooner or later,” the doctor emphasizes.< br>⠀
Failed? Forgive yourself and calmly get back on track.
Excess weight can have a serious negative impact on our health and well-being. Here are some reasons why you should strive to achieve and maintain a healthy weight:
Cardiovascular disease: Being overweight is associated with an increased risk of developing cardiovascular diseases such as hypertension, stroke and heart attacks. By maintaining a healthy weight, we reduce the stress on the heart and blood vessels.
Diabetes: Excess weight is one of the main risk factors for developing type 2 diabetes. The level of insulin in the body can be impaired if you are overweight.
Diseases of the musculoskeletal system: Overload of the joints and spine with excess weight leads to the development of osteoarthritis, pain in the back and joints.
Psychological well-being: Excess weight has a negative impact on self-esteem and psychological well-being. Depression and anxiety may be associated with weight problems.
Reproductive health: Excess weight affects reproductive function, leading to menstrual irregularities, infertility and other problems.
Signs that may indicate the presence of obesity:
Body Mass Index (BMI): BMI is one of the main indicators of obesity. A BMI greater than 30 indicates obesity.
Waist Size: Excess fat concentrated around the waist is a sign of obesity. For men, this is a waist circumference of more than 102 cm, and for women – more than 88 cm.
Read also: Gastroenterologist Pomoinetskaya: how to replace coffee during exacerbations of the gastrointestinal tract
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.
