Psychology of eating: By making better food choices, you would possibly be ready to control compulsive eating behaviors and weight gain. You would possibly also experience feelings of calmness, high energy levels, or alertness from the foods you eat.
What we eat affects how we feel. Food should make us feel good. It tastes great and nourishes our bodies. If you eat insufficiently or eat an excessive amount of, however, your health and quality of life might be affected. this will end in negative feelings toward food.
By learning the way to make healthier and more mindful choices, you’ll be ready to control compulsive eating, binging, and weight gain. By taking charge of your appetite, you’ll also gain a sense of calm, high energy levels, and application from the foods you eat.
Overall, there are many benefits to changing deep-seated, unhealthy eating habits, such as:
An increase in energy state and application
A more positive relationship with food
Easier movement, and
Improved body image
While we frequently have the simplest intentions to eat healthier, this is often a challenging task.
Factors influence our Psychology of eating behaviors:
Experts believe many factors can influence our feelings about food and our eating behaviors. These factors include:
- Economic status
Many people use food as a coping mechanism to affect such feelings as stress, boredom, or anxiety, or maybe to prolong feelings of joy. While this might help within the short term, eating to appease and ease your feelings often results in regret and guilt, and may even increase the negative feelings. you are not dealing with the matter causing the strain. Further, your self-image may suffer as you gain weight.
Role of psychology play in weight management:
Psychology is the science of behavior. it’s the study of how and why people do what they are doing. For people trying to manage their weight, psychology addresses:
Behavior: Treatment involves identifying a person’s eating patterns and finding ways to vary eating behaviors.
Cognition: Therapy focuses on identifying self-defeating thinking patterns that contribute to weight management problems.
Treatments are used for weight management:
Cognitive-behavioral treatment is that the approach most frequently used because it deals with both thinking patterns and behavior. Some areas that are addressed through cognitive behavioral treatment include:
Determining the person’s “readiness for change”: This involves an awareness of what must be done to realize your goals than committing to try to to it.
Learning the way to self-monitor: Self-monitoring helps you become more conscious of what triggers you to dine in the instant and more mindful of your food choices and portions. It also helps you stay focused on achieving long-term progress.
Breaking linkages: the main target here is on stimulus control, like not eating especially settings, and not keeping unhealthy food choices in your home. Cognitive-behavioral treatment also teaches distraction–replacing eating with healthier alternatives–as a skill for dealing with stress. Positive reinforcement, rehearsal/problem-solving, finding social support, and changing eating habits are specific techniques wont to break linkages.
Cognitive-behavioral treatment for Psychology of eating:
Cognitive therapy addresses how you think about food. It helps you recognize self-defeating patterns of thinking which will undermine your success at eating healthier and managing your weight/weight loss. It also helps you learn and practice using positive coping self-statements.
Examples of self-defeating thoughts include:
- “This is too hard. I can’t do it.”
- “If I don’t make it to my target weight, I’ve failed.”
- “Now that I’ve lost weight, I can go back to eating any way I want.”
Examples of positive coping self-statements include:
- “I realize that I am overeating. I need to think about how I can stop this pattern of behavior.”
- “I need to understand what triggered my overeating, so I can create a plan to cope with it if I encounter the trigger again.”
- “Am I really hungry or is this just a craving? I will wait to see if this feeling passes.”
Strategies that help to manage the weight under Psychology of eating:
To reduce, it’s helpful to vary your thinking. Weight management is about making a lifestyle change. it isn’t getting to happen if you believe short-term diet after diet to reduce.
To achieve success, remember the role that eating plays in your life, and find out how to use positive thinking and behavioral coping strategies to manage your eating and your weight.
To help get you started, here are a couple of tips:
Things to “do” for healthy eating
- Don’t skip meals.
- Do keep track of your eating habits.
- Does limit night eat?
- Do drink plenty of water.
- Do delay/distract yourself.
- Do exercise instead of eating when you are bored.
- Do be attentive when you eat. Don’t eat while watching TV, working, driving.
- Do eating only in certain settings (kitchen table).
- Do watch your portion sizes.
- Do allow yourself to eat a range of food without forbidding yourself a particular food.
- Do encourage yourself.
- Do be gentle with yourself! Try not to beat yourself up when you lapse.
- Do think of eating as a lifestyle change.
- Do use the scale mindfully. Weigh yourself no more than once a week.
- Do make healthy food choices.