Aa
binge eater :(
Help! i keep binge eating on food like chocolate, buiscuits, cake etc... and i cant stop, i need help! i feel so guilty after ive eaten and i dont know what to do :(
The latest science suggests binge eating is found in the soft gray matter of your frontal lobe, where good decisions are made and poor choices are rejected. More often than not, you might find yourself torn between cravings and logic, which ultimately can send you into an uncontrollable feeding frenzy.
Your willpower runs on sugar. Like your muscles, your brain needs glucose to function at an optimal level, says Roy Baumeister, Ph.D., social psychology area director at Florida State University and coauthor of Willpower: Rediscovering the Greatest Human Strength. In a series of nine studies published in the Journal of Personality and Social Psychology, Baumeister discovered that people with steady glucose levels were more persistent at attempting to complete an unsolvable task than those whose glucose levels declined during the experiments. "Increase your blood glucose and you can fuel your willpower," he says.
You can create glucose from fruit, many vegetables, whole grains, and dairy products. You can even build glucose by increasing your protein, says Baumeister. "It takes your body longer to make glucose from protein, but the benefits can last longer."
"If you starve yourself, you'll have low glucose." Without sufficient glucose, your brain doesn't have the fuel it needs to resist junk food. So if you feel your energy fading, don't skip a snacks, like nuts.
Don't rely only on your willpower, If you worked out and burned off 700 calories, keep your food intake to less than that. It's a pat on the back that doesn't wipe out your hard work. Or go with a nonfood reward, Buy yourself an iTunes download every time you work out.
A recent study in the Journal of Personality and Social Psychology followed people's reactions to enticements throughout the day. People with the best self-control were the ones who used their willpower less often. Instead of fending off one temptation after another, they set up their daily lives to minimize them. In other words, they played defense. "Look inside people's fridges they're full of temptations," says lead researcher Wilhelm Hofmann, Ph.D., assistant professor of behavioral science at the University of Chicago. Leftover Chinese, Ben & Jerry's, cans of Coke? Toss it all and don't buy it again.
Go to bed early. "Willpower is lower when you're sleepy," says Kelly Glazer Baron, Ph.D., a clinical health psychologist at Northwestern University who specializes in behavioral sleep medicine. The average night owl consumes an additional 248 calories more each day than someone who goes to bed earlier, and most of those extra calories tend to be racked up after 8 p.m., according to 2011 research published in the journal Obesity.
Short night of sleep? Pour a cup of coffee and add a packet of real sugar—not Splenda or some other artificial sweetener. A 2010 Spanish study revealed that the combination of caffeine and sugar increased cognitive performance in the bilateral parietal cortex and left prefrontal cortex regions. These are two areas of the brain that support your ability to stay focused and goal-oriented when confronted with tempting distractions.
A University of Texas study published in the Journal of Consumer Research found that exaggerating the number of calories in a favorite food a tactic called "counteractive construal" can help you override those temptations.
Imagining that a cheeseburger contains 2,000 calories can prompt you to start picturing yourself with an extra 20 pounds. And that will help you say no.
A study presented at the Society for Personality and Social Psychology found that people who decided to postpone eating a bag of potato chips were more capable of resisting the temptation than people who simply tried to refrain altogether from eating the crunchy, salty snack.
While "no" only intensifies feelings of deprivation, "later" has a different effect: "Postponement weakens the desire at the precise time when peak desire overwhelms willpower," says study author Nicole Mead, Ph.D., of the Rotterdam School of Management. It's unrealistic to postpone all unhealthy foods and drinks, she says. Instead, pick one or two that tempt you the most and postpone those. Add more over time and you'll reap even bigger results.
The following web address should help you with some healthy protein shakes, just don't overdo it!!
http://www.menshealth.com/nutrition/protein-shake-recipe
Your willpower runs on sugar. Like your muscles, your brain needs glucose to function at an optimal level, says Roy Baumeister, Ph.D., social psychology area director at Florida State University and coauthor of Willpower: Rediscovering the Greatest Human Strength. In a series of nine studies published in the Journal of Personality and Social Psychology, Baumeister discovered that people with steady glucose levels were more persistent at attempting to complete an unsolvable task than those whose glucose levels declined during the experiments. "Increase your blood glucose and you can fuel your willpower," he says.
You can create glucose from fruit, many vegetables, whole grains, and dairy products. You can even build glucose by increasing your protein, says Baumeister. "It takes your body longer to make glucose from protein, but the benefits can last longer."
"If you starve yourself, you'll have low glucose." Without sufficient glucose, your brain doesn't have the fuel it needs to resist junk food. So if you feel your energy fading, don't skip a snacks, like nuts.
Don't rely only on your willpower, If you worked out and burned off 700 calories, keep your food intake to less than that. It's a pat on the back that doesn't wipe out your hard work. Or go with a nonfood reward, Buy yourself an iTunes download every time you work out.
A recent study in the Journal of Personality and Social Psychology followed people's reactions to enticements throughout the day. People with the best self-control were the ones who used their willpower less often. Instead of fending off one temptation after another, they set up their daily lives to minimize them. In other words, they played defense. "Look inside people's fridges they're full of temptations," says lead researcher Wilhelm Hofmann, Ph.D., assistant professor of behavioral science at the University of Chicago. Leftover Chinese, Ben & Jerry's, cans of Coke? Toss it all and don't buy it again.
Go to bed early. "Willpower is lower when you're sleepy," says Kelly Glazer Baron, Ph.D., a clinical health psychologist at Northwestern University who specializes in behavioral sleep medicine. The average night owl consumes an additional 248 calories more each day than someone who goes to bed earlier, and most of those extra calories tend to be racked up after 8 p.m., according to 2011 research published in the journal Obesity.
Short night of sleep? Pour a cup of coffee and add a packet of real sugar—not Splenda or some other artificial sweetener. A 2010 Spanish study revealed that the combination of caffeine and sugar increased cognitive performance in the bilateral parietal cortex and left prefrontal cortex regions. These are two areas of the brain that support your ability to stay focused and goal-oriented when confronted with tempting distractions.
A University of Texas study published in the Journal of Consumer Research found that exaggerating the number of calories in a favorite food a tactic called "counteractive construal" can help you override those temptations.
Imagining that a cheeseburger contains 2,000 calories can prompt you to start picturing yourself with an extra 20 pounds. And that will help you say no.
A study presented at the Society for Personality and Social Psychology found that people who decided to postpone eating a bag of potato chips were more capable of resisting the temptation than people who simply tried to refrain altogether from eating the crunchy, salty snack.
While "no" only intensifies feelings of deprivation, "later" has a different effect: "Postponement weakens the desire at the precise time when peak desire overwhelms willpower," says study author Nicole Mead, Ph.D., of the Rotterdam School of Management. It's unrealistic to postpone all unhealthy foods and drinks, she says. Instead, pick one or two that tempt you the most and postpone those. Add more over time and you'll reap even bigger results.
The following web address should help you with some healthy protein shakes, just don't overdo it!!
http://www.menshealth.com/nutrition/protein-shake-recipe
Eating too much deserts like chocolate is not healthy , even you have a normal weight . Try to google risks of eating too much chocolate ..
I don't want make you afraid of eating such deserts , but i want you to live healthy ,so , eat but not too much and don't eat it everyday ,.,.Be moderate ,
I don't want make you afraid of eating such deserts , but i want you to live healthy ,so , eat but not too much and don't eat it everyday ,.,.Be moderate ,
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