2022 is a time when a large num­ber of peo­ple are work­ing from home. And the remote sched­ule, cou­pled with the dif­fi­cult sit­u­a­tion in the coun­try, makes us increas­ing­ly raise spoons to our mouths. How to avoid this?

Food is often our com­fort.

What happens in the body under stress

When we are stressed, our body can react in two ways:

  • For some peo­ple, appetite decreas­es and diges­tion goes into the “off” posi­tion.
  • For oth­ers, and they are the major­i­ty, the appetite increas­es sharply and the increased feel­ing of hunger is acti­vat­ed to fight cor­ti­sol and con­trol the sym­pa­thet­ic ner­vous sys­tem. And she is respon­si­ble for the “hit and run” reac­tion.

What’s it like inside: what happens in our body from a physiological point of view?

In addi­tion, bore­dom, dis­rupt­ed sleep and an unsta­ble emo­tion­al state can direct­ly affect how and how much we eat. When we feel squeezed like a lemon, the secre­tion of our hunger hor­mone, ghre­lin, increas­es, and the secre­tion of the sati­ety hor­mone, lep­tin, decreas­es.

Com­pen­sato­ry, thought­less and incred­i­bly fre­quent snack­ing and eat­ing anx­i­ety with high-calo­rie foods stim­u­lates the pro­duc­tion of sero­tonin — the hor­mone of hap­pi­ness, and leads to the fact that in attempts to find solace in food, we go over­board with calo­ries. And you prob­a­bly know what this threat­ens.

What to do to avoid overeating at home? 10 easy and effective solutions:

  • Set your­self a meal sched­ule — break­fast, lunch, din­ner, and eat only at these times.
  • Focus on foods rich in pro­tein and, of course, as many veg­eta­bles as pos­si­ble.
  • Don’t eat at your desk or work in the kitchen. Eat sit­ting and with­out gad­gets, do not be dis­tract­ed by any­thing while eat­ing.
  • Allow your­self your favorite foods in mea­sured quan­ti­ties.
  • Exer­cise reg­u­lar­ly at home.
  • Choose walks and engage in non-exer­cise activ­i­ties. A for­est, a park, a lake — in every city there are dozens of won­der­ful places for this.
  • When your hand reach­es for food, ask your­self the ques­tion: am I real­ly hun­gry? Learn to dis­tin­guish hunger from appetite.
  • Get enough sleep. Be sure to sleep 7–9 hours. Now you can afford it. Healthy and ade­quate sleep will help you bet­ter con­trol your appetite and avoid overeat­ing. A sim­ple but per­fect­ly work­ing rule.
  • Go to the store only on a full stom­ach and buy gro­ceries planned for sev­er­al days.
  • Keep a food diary. Con­trol­ling what you eat is one of the most acces­si­ble and eas­i­est ways to avoid overeat­ing. And com­pe­tent appli­ca­tions and fit­ness track­ers will become con­ve­nient assis­tants. By devot­ing 10 min­utes a day to bring­ing in gro­ceries, you will make your life much eas­i­er in the future by incor­po­rat­ing this habit into your rhythm.

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