Control your emotions and be light and thin

Master's and Doctoral Psychology Contributor: Zhang Qian

Say in front:

Spring is here, will the season of wearing shorts and short sleeves be far away?

In the thirty days I spent at home during the pandemic, I lost 14 pounds.

My friend was surprised to see me and said that the man had shrunk in a circle. Let me share ways to get thinner.

I thought about it carefully, and the food at home was very good, and there was no hunger. Such a large room, the way of exercise is also very limited, so how do I lose weight?

Control emotions.

May be a friend wondering, control emotions can also lose weight?

Yeah, sisters, not only that, but it's also very simple.

I am 170 tall, the weight base is relatively large, I have practiced shot put and discus when I was a student, and I have the impression that I have not lost weight.

Don't say you're a big skeleton, genetic factors, or anything like that. Of course, these will all affect, but the most important thing is your daily habits.

When I worked with clients with binge eating problems, I found that we actually had similarities.

For example, they all use eating to obtain psychological satisfaction. Happy to eat, unhappy to eat, once addicted to a certain food, dessert, chocolate... I was also startled when I suddenly realized that I might have a problem with eating myself.

I may not be good at fitness, but the psychological situation can be within my own professional scope!

Do what you say you will do.

I spent 1 week recording my eating, but in fact, I found the problem in three days:

I ate lunch at 12:30, and I was not hungry at 3 o'clock, but I ate shortbread and drank milk coffee. If you do a more laborious job in the afternoon, you can't run away with another meal.

My diet is Chinese, my family likes to make all kinds of noodles, and the refrigerator is stuffed with buns, steamed buns, pies, hair cakes... Feel free to eat a big meal at home, no matter what time!

Even without counting calories, my calorie input is visible to the naked eye!

I'm not fat who's fat?

After such a record, I found that more than half of my food was given to emotional hunger.

What is emotional hunger?

Simply put, it is not hunger, but the emotions that experience "hunger".

Physiological hunger is what we call a grunt of hungry stomach, which is generally accompanied by a state of dizziness and so on. We know we're going to eat, and at this time, we can eat anything. This feeling of hunger is gradually generated, if we can't eat it at the moment, we can also endure it and talk about it later.

Emotional hunger is different, and you may have just finished eating and suddenly want to eat something, often a specific taste or food. For example, I often want to eat sweets, chocolate, candy, cakes can be, must be sweet!

Unlike physical hunger, emotional hunger cannot wait, if you can't find what you want to eat at that time, your heart is like putting seventy or eighty ducks, quacking and screaming, fluttering around, making people very anxious.

This hunger is often accompanied by a feeling of irritability and can make people eat non-stop. There is often a feeling of guilt after finishing eating.

Find the reason, it's easy.

As I said above, after distinguishing between physical hunger and emotional hunger, I began to look for clues.

Through records and daily observations, I found that the periods when I was emotionally prone to hunger were:

1) Finish a difficult job. If work consumes too much of my energy, I will have a strong sense of mental exhaustion.

2) When a person stays too long. If you don't go out every weekend, you will eat more than usual and eat longer without accident.

3) When drinking too little water.

I sometimes crave something to eat, even if it's not far from the time of finishing a meal. Later, it was found that at this moment, not eating, drinking a glass of water, the desire in the heart will drop.

This is also a problem that most people encounter, the body sends a signal of "thirst", and we read it as "hungry" and "hungry".

The second step is to make targeted adjustments according to the above situation.

Let's start with the hardest part, when you're done with a tough job and want to eat.

I'll pause and ask myself:

What do you want to eat now?

Isn't it possible now?

Are you hungry or tired?

After a round of questions and answers, the desire to eat will be much lessened. At the same time, there will be some ways to deal with it.

For example, leave the work environment. I would get up and walk around the house a few times. Look out the window, or have a few words with a colleague, slow down for a few minutes, and pull yourself out of your work state.

Drink a large glass of water. Attentive work often forgets to rehydrate, often being too thirsty, causing discomfort.

motion. 5-15 minutes of exercise, stretching my arms and legs, can also be perfect enough to make me forget about hunger.

If you stay alone for too long, your schedule will be chaotic, don't say you are a counselor, and you don't have your own "self-discipline aura"!

The way is to avoid too much "empty time" when you are alone.

Let the mind not be empty, read a book, learn something that interests you, find someone to chat with, make a dinner... Fill in the psychological void, when you are immersed in doing things, you will not be hungry.

"Sentient drinking water is full" and "sleeping and forgetting to eat" are all like this.

Simply put, emotional hunger, with emotional food to make up, is the simplest and quickest way.

If you have tried all of the above methods and still feel hungry, or you really can't tell what kind of hunger you are in this moment, then try the "killer skill" - eating.

The premise is to divide what you may eat into small portions, and when you eat, extend the chewing time. Whatever the food, just eat this small portion.

At first, I couldn't control it, I felt that there was no taste in my mouth, it was very uncomfortable, and I would chew a piece of gum if I couldn't do it. Pick your favorite flavors, such as coffee and milk tea. This method also has a relief effect on the "impatient" hunger feeling.

Of course, to have a healthy body, exercise, a reasonable diet, and regular work and rest are indispensable. The focus on one's own emotions is not limited to weight loss, it is also a way to know yourself better.

The above are some of my weight loss experiences, you can also try it!

It should be reminded that if you find that your eating status is not under your control, or there is overeating, excessive dieting and anorexia, please be sure to seek professional help in time!

To be beautiful, but also to be healthy, physical and mental health is really beautiful!

Here is Yu Wei Psychology, I am a tapir, and I am also a psychological counselor Zhang Qian. Although we are only a small sapling in the field of psychology, we strive to do our best; in a sincere, objective, professional way, to everyone who is willing to pay attention to us, sharing everything you want to know, and we happen to know about psychology.

Please remember that no matter where you are, the world and I accompany you.