Difficult Controlled Appetite? This How to fix

Large eat up too full stomach, once in a while is normal. Eating constantly while occasional stress is also reasonable. "Since in the womb, we grow food, lured with food. We would have a close emotional relationship with food," says Michelle May, MD, author of Eat What You Love, Love What You Eat.

People who are compulsive and excessive eating, using food as a way to cope with negative emotions. As a result, they often feel that their appetite is out of control. They think about food all the time, constantly eat even if not hungry and feel guilt, shame, or depression after eating.

"It was very different from what most people feel. You might feel remorse after overeating when the feast, but you are not embarrassed or depressed and do not eat constantly when the feast is over," said Mei.

People who are addicted to food will continue to eat despite knowing the negative consequences, such as weight gain or relationships with people around so damaged. And as people who are addicted to drugs or gambling, people are addicted to food will have difficulty stopping their behavior even if they wanted to.

Does this mean there is no way out? Exist! If alcoholics or drug can be cured, addicts can certainly eat well. Here are the steps yan you can try to stop food addiction.

1. No need to abstain
Experts believe diet, the more you abstain, the greater your appetite. "If I am no longer allowed to eat donuts for life, I think I will start to miss the donuts today and bingeing. Tomorrow or the other day I was going to steal the opportunity to eat a donut and eat again as much," said Edward Abramson, PhD, professor emeritus of psychology California State University and author of "Body Intelligence".

 So, you need to do is to eat what you like but limit portion. The higher the content of fat and sugar in your favorite foods, the less you should eat.

2. Do not store food
As with alcoholics who are driven to drink when there is alcohol in front of his eyes, as well as food addicts. Do not store food, ready or not, and a sweet drink or soda in manapum. Not in a drawer, not in the refrigerator, home, office, car, anywhere.

 3. Buy taste
As a continuation of step no.2, make it a habit to buy food portions to fit your needs today. Remember, according to the needs not wants. You must learn to distinguish between them. Fill a healthy balanced diet, namely the composition of the daily diet containing nutrients in the types and amounts according to the needs of the body, having regard to the principle of diversity or variety of food, physical activity, hygiene, and body weight (BW) is ideal.

The balanced composition consisting of 45-65% carbohydrate, 10-25% protein, 25-40% good fats, with added vitamins A, B, C, D, E, K and Ca including fiber sourcing at least 30% per day. Account also the calorie intake. American College of Sports Medicine, recommends a minimum of 1,200 calories per day for women and 1,800 per day for men.

4. Change your perspective
Learn to be satisfied with smaller portions. For that, you have to change the perception of food. The first step, try changing the size of the plates and bowls become smaller. Once accustomed to limited portions, try to go back to the original size of the plate and when you take food, let half of the plate remained empty.

Gradually, try to leave 3/4 of the plate remained empty. If you can easily let 1/2 3/4 atju plate remained empty, it means that the brain is accustomed to smaller portions and you've entered a new stage of life healthier.

5. Move
Full cappuccino cream and burger jumbo size is not the only way to satisfy yourself Research shows exercise can increase levels of the hormone dopamine. Dopamine is a hormone that causes a sense of satisfaction and pleasure. Thus, regular exercise for 30 minutes a day, 3-5 times a week. Or do physical activity that you like when it comes uncontrollable desire to eat.


Source: health.kompas.com