7 tips to resist gluttony
Bakery, pastry, confectionery section of the supermarket, evening with friends, desserts for lunch, the list of temptations to which we sometimes give in is long. Gluttony can be pleasant when you give in to it in all conscience, but it can sometimes take on another face that you would like to resist. Here are 5 tips to resist gluttony and eat mindfully.
Gluttony, why is it a habit to eliminate?
Gluttony can be a real pleasure that makes us feel good when we choose to give in in all conscience: two squares of chocolate with its coffee, a superb chocolate fondant in the restaurant, a portion of creamy strawberry for a birthday, a quick pizza with friends. It is sometimes the opportunity to share a real moment of conviviality. But, gluttony can also play tricks on us when we no longer control it: packet of cakes devoured in front of the television, pain au chocolat for the children’s snack, overly generous meals and a feeling of bloating at the end of the meal.
Gluttony, which often lends itself to rather light debates, has a darker phase: overeating. Indulging in gluttony is like eating when you don’t feel the need and can lead to poor eating habits or even certain health problems (overweight, diabetes and other cardiovascular diseases). So to adopt a healthy lifestyle without the hassle, here are some tips.
1. Operate by portion
According to the English nutritionist Rhiannon Lambert, functioning by portion to compose your meal is essential to establish the right quantities. To do this, she suggests using her hand as a portion measure. A palm for proteins, a hand for starches, another for vegetables. The expert also advises to combine proteins and carbohydrates during meals (even at lunch for example) in order to awaken the hormone of happiness (serotonin) during the tasting. The feeling of eating well reduces the chances of snacking between meals.
2. Stop eating with your emotions
The problem with gluttony is not just what we eat, but how we feel when we eat. Indeed, negative emotions such as boredom, sadness or stress can lead to snacking when you are not really hungry. To avoid this, we move away from the environment responsible for this state. In this case the best is to leave the room or change activity, and take a moment to relax with a deep breath. You will then find that your hunger pangs are gone.
3. Get enough sleep
Sleep plays an important role in hormones that regulate our appetite and eating behavior, including leptin. Lack of sleep leads to a decrease in the secretion of this hormone and thus increases the feeling of hunger. A short night will therefore encourage us to eat more during the day. Worse still, we will tend to indulge in snacking on fatty and sweet foods (pastries, pastries, pizza, etc.). So make sure you get enough sleep.
4. Take the time to chew properly
Gobbling down your meal in a hurry fills the stomach, but there is a good chance that we are eating more than we need and that our hunger will wake up before the time of the next meal. You must therefore take the time to eat more slowly. Chewing your food and keeping it longer (at least 30 seconds) in the mouth allows the brain to trigger the feeling of fullness. One tip that can help: put your fork down with each bite.
5. Concentrate when eating
Telephone, computer, television, our meals are accompanied more and more by these distractions which prevent us from concentrating on our meals. In addition, enjoying what you eat, taking the time to savor the smell, texture and flavor is one of the keys to good digestion. Taking the time to discover what is on your lips and paying particular attention to your plate is a way of mindful eating. Thus, while enjoying his meals, the temptations that surround us no longer have any effect on us.
6. Avoid trap foods
Chips, chocolate bars and industrial cookies of all kinds are real fat and sugar traps. After the first bite, you can’t stop? This is quite normal, these foods generally very salty, very fatty or very sweet, contain artificial flavors. These food additives, in particular “E621” communicate the feeling of hunger to the brain. These foods therefore lead to almost addictive overeating.
7. Occasional fasting
The last commandment is subject to debate. Yet, occasional fasting has been shown to be beneficial for your health. Its use would be to make our body take into account the nutrients it stores. Some even speak of the effects of fasting as a “reset” in eating behavior. Monodiet of one to three days, juice cure, water fasting, there are several ways of fasting. However, do not embark on the adventure without precaution, the fast or the detox cure is prepared beforehand so as not to brutalize the body too much.
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