Experts told how to overcome the “evening rush” and change the habit of overeating

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Hunger is different. Someone swallows an exciting detective novel in one evening. Someone is enjoying the performance of the actors of another box office film. And someone falls into a protracted gastronomic frenzy every evening. How to stop overeating in the evenings? We asked an expert to tell us how to beat the “evening jhor”.

Most people who want to lose weight first try not to eat after six, and then they start to ignore dinner altogether. Sooner or later, such an approach ends in one thing – a breakdown, a nightly bacchanalia near the refrigerator and extra pounds. On the other hand, experienced fighters for a thin waist and a flat stomach know for sure that dinner should be prepared in advance. And the first thing to do in order not to overeat in the evenings is to eat right throughout the day.

Three rules of slimness

1. Most fat people, as a rule, they eat very little during the day

Breakfast is replaced by a cup of coffee, and there is not enough time for a full lunch either. Therefore, it is not surprising that in the evening they literally pounce on food. This is one of the most common weight gain schemes. Therefore, to prevent evening overeating, it is necessary to eat food at least 2 times a day with intervals of 4-5 hours.

2. Food intake should be conscious

A modern person mostly does everything on an “automatic machine”, sometimes not even noticing what he eats and how much. Therefore, when starting to eat, put down the smartphone, turn off the TV or computer and just start eating. Pay attention to the taste, aroma, consistency of food,  eat slowly, chewing food well. Such concentration will lead, firstly, to a decrease in the level of stress, and, secondly, to faster saturation.

3. Take a 20-minute break during meals.

If the plate is already empty, and the feeling of satiety has already arrived, then hanging a lock on the refrigerator will not be the best solution. The fact is that from a psychological point of view, the body will perceive this as a prohibition and will want to be quite angry before the next “tomorrow's diet”. The best option in this case would be to switch attention. You just get up from the table and start doing whatever it is that doesn't involve eating. Some time will pass, and you will feel full.

What can hunger indicate

If all of the above does not work, and you still lose control of yourself during dinner, then, most likely, the problem is not hunger, but your appetite. Most often, a person confuses two seemingly similar feelings. However, it is far from the same thing.

Hunger is a physiological signal that indicates a lack of nutrients and energy, which is easily controlled by following the principles of rational nutrition. It consists in the feeling of discomfort in the stomach and the instinctive understanding of the need to eat. Appetite is emotional discomfort. And with the help of food, it is not eliminated, but only “gets stuck” for a while.

To understand which of these two feelings you feel, it is enough to listen to yourself and your body.

A simple exercise can also help: put the brush with the rib to the diaphragm. Close your eyes, take a couple of calm breaths in and out. Feel where you feel discomfort: below or above the applied hand. If it is at the level of the stomach, then, most likely, it is hunger, and the feeling of fullness has not yet come to you. If it is in the chest area or a little higher, then this is psychological discomfort, which consists of some unfulfilled need in your life.

Evening noise: where does it come from

Very often, to get rid of this feeling, it is enough to understand what unrealized need or emotion is behind it. For example, it can be anxiety
In this case, try to determine what exactly is bothering you. Can you influence this situation that is bothering you. If so, decide how you can solve it. If the outcome of this worrying situation does not depend on you, it automatically falls into the circle of your worries. In this case, it is better to distract yourself from it and preferably do it in non-food ways: take a walk before bed, take a relaxing bath, meditate, have an aromatherapy session, listen to your favorite music. Essential oils of lavender, ylang-ylang, basil, neroli, myrrh and chamomile are good stress relievers. Relaxing breathing can also help. Slow, long inhalations and exhalations will saturate the body with oxygen and shift attention from negative emotions to a calm, relaxed state.

Another feeling that provokes appetite is boredom

In this case, find an alternative activity. evening meal. It can be anything. The main thing is that it brings you pleasure. Then soon the chain: boredom – food – pleasure will be replaced by a more useful one: boredom – favorite hobby – pleasure.

Very often, we are pushed to overeat in the evening by a feeling of self-pity. Most often, when we come home after a hard day's work, we say to ourselves: “Poor me, miserable! A mess at work, a lot of unfinished business at home. Eat that extra piece. Although I'll spoil myself a little.” Then we eat our fill and despise ourselves for our small weaknesses, which then lead to big problems. It should be clearly understood here that pity has nothing to do with self-love.

Love for yourself and your body is manifested, first of all, in self-care: this is a good hairstyle, manicure, makeup, body care, proper nutrition and much more. If you feel a sense of pity, then instead of overeating in the evening, for example, sign up for a massage session or get a manicure. This will increase your self-esteem and save your waistline from all the excess.

Loneliness is no less dangerous for slimness

Psychologists claim that food in the modern world begins to first displace and then replace living human communication. A healthier way to get rid of loneliness is meeting with friends, talking on the phone with relatives. Hug and talk to your significant other and your children more often – don't be afraid to express your feelings. It has been proven that for a good mood and a sense of satisfaction, a person needs to be hugged 8 times a day. Yes, you will never, and most importantly, get stuck in anything. And relationships with family and friends will only improve.

Just start practicing these simple rules in your life. Trust me, you won't lose anything from this. Nothing but extra pounds.