To avoid overeating, first change these three wrong practices
2024-07-22
As the saying goes, 70% full of food is enough to live a healthy life until old age. But we often see some young people overeating in their daily lives. In fact, overeating and binge eating habits can cause harm to the body. Therefore, we should strive to avoid overeating. A person's energy requirements depend on many factors such as age, gender, height, weight, and physical activity level. Not overeating refers to the daily intake of various foods that provide energy that does not exceed or fall below the energy requirement. To avoid overeating, it is necessary to first correct the following three incorrect practices. The wrong approach is to control the amount of water we drink when losing weight. Many times, we cannot distinguish whether we are hungry or thirsty. Drinking a glass of water before meals, especially when we feel like eating, can usually alleviate the feeling of hunger. Drinking enough water every day (excluding water in food, each person needs to consume an additional 1500-1700 milliliters of water per day) can help control appetite. Drinking some water or soup half an hour before meals can increase the feeling of fullness after meals. More importantly, for friends who need to lose weight, fat metabolism requires a large amount of water to participate, and they should drink more water. Wrong practice two: wolfing down meals. Studies have shown that people who eat quickly are more likely to gain weight. This is because when you eat too fast, your brain doesn't have time to receive the signal that you're full, and by the time you feel full, you're already full. And if you work, watch TV shows, and eat at the same time, you will eat a lot without feeling satisfied. Here is an introduction to a method that can control appetite - mindfulness diet. Simply put, when eating, it is to focus one's attention only on the act of eating, to calm down and carefully appreciate the aroma, temperature, taste, and added seasonings of the current food, and to perceive the signals emitted by the body: whether hunger has decreased, whether one is starting to feel full, and how full they are now. As long as you practice deliberately multiple times, you can re-establish your connection with your body, become the true master of your body, and avoid overeating. Wrong practice three: overeating and inducing vomiting. Some friends think about satisfying their cravings and then induce vomiting. In fact, the cruel truth is that before you spit out food, your body has already absorbed some energy. More importantly, inducing vomiting not only fails to lose weight, but also causes a series of injuries to the body: people who repeatedly induce vomiting will experience swelling of the parotid glands and submandibular glands on both sides of the face, leading to a wider face; During emetic stimulation, stomach acid may corrode the esophagus, vocal cords, teeth, etc; Severe vomiting may cause a sharp increase in esophageal pressure, leading to esophageal rupture and perforation, which may cause mediastinal infection; Frequent vomiting can also cause malnutrition and electrolyte imbalance. In addition to avoiding overeating, in terms of diet, everyone should also adhere to the principle of balanced nutrition, and develop personalized dietary plans based on individual age, gender, physiological and work conditions. Understand the nutritional content of food and avoid excessive intake of high-energy, high-fat, high salt, and high sugar foods. In addition, food safety is equally important. Everyone should choose fresh and pollution-free food to ensure their health and safety. This scientific dietary approach will lay a solid foundation for everyone's health. (New Society)
Edit：HAN ZHUOLING Responsible editor：CAICAI
Source：gmw.cn
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