Whether it is because you are feeling stressed, tired, lonely, bored, or even happy; emotional eating happens when we use food to encourage or reinforce positive emotions to make ourselves feel good - eating to satisfy emotions rather than physical hunger. Experts suggest that 75% of overeating is caused by an attempt to satisfy our emotions. Most of us know what, when and how much we should be eating, but many of us find our emotions can be stronger than our willpower.
您可能情绪化饮食的 5 个迹象
- 在身体不饿的情况下吃东西--吃得过饱，忽略身体发出的信号，或将食物作为一种情绪应对机制。
- 你很难找到让你满意的食物。
- 你会发现自己在无意识地进食--你可能不会享受或品尝食物，因为你是在不假思索或漫不经心地进食。
- 当情绪高涨时，你往往会产生更强烈或更强烈的渴望。
- 当你想改善心情时，你会寻找更舒适、更方便的食物。
支持健康饮食的 5 种方法
- 让厨房充满营养食品
Eat wholefoods that nourish your body and mind. Wholefoods are full of nutrients that help support our overall health and wellbeing. Choose foods for their nutritional content: animal foods are nutrient-dense and with more bioavailable vitamins and minerals than plant foods, so focus on these. Plant foods contain varying levels of defense chemicals that can interfere with digestive and immune function, so choose plant foods that work for you, and learn how to detoxify things like wholegrains, seeds, and beans, the way that traditional cultures have.
2. Eat a whole food, seasonal, and local diet (and hopefully organic)
人类需要动物脂肪和蛋白质（世界上没有任何传统文化不优先考虑某种形式的动物源性食物），以及与您的活动水平相适应的碳水化合物，这样才能构成营养丰富、令人满足的饮食。如果饮食过于严格，可能会助长情绪化饮食，或使情绪化饮食和意志力更难控制。食物应尽可能来自您的身边，并且是当季的。有机食品通常只在当季供应，因此非常适合选择。如果有疑问，补充剂也是一种很有帮助的方法，可以确保您获得身体最佳运作所需的营养。
3. Support your blood sugar levels
Blood sugar imbalances lead to cravings which can make healthy eating that little bit harder to support. Chromium and white mulberry leaf are key nutrients that support satiety, and the botanical Garcinia Cambogia also supports balance blood sugar balance and even supports mood and healthy serotonin levels.
4. Eat mindfully
用心饮食意味着放慢速度，对所吃的食物表示感激和满足，并关注我们进食的原因和方式。这是一个简单的承诺，即欣赏、尊重并享受每天所吃的食物。这可能还包括走近食物的源头，无论是去农贸市场还是农场，或者只是了解食物的来源。
5. Disconnect food from your reward or ‘feel good’ system
It is important to disconnect food from your reward system and start rewarding yourself with other fulfilling activities rather than eating food; for example, catching up with a friend, having a massage, or take a relaxing bath. Try viewing food as nourishment and fuel rather than part of your emotional response. It doesn’t mean you can’t enjoy good food, just find a balance.
在支持健康饮食的过程中，重要的是要倾听自己身体的声音，了解身体发出的信号，在饥饿时进食，在吃得过饱前停止进食。在探索、发现和支持健康饮食的过程中，对自己要有耐心和善意。
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