5 tips to prevent serious eating and drinking health problems

Fortunately, there are many simple tips that we can try to prevent an eating disorder that is effective.

Binge eating disorder (BED) is considered to be the most common eating disorder in the US and can be a difficult problem to solve if there is no timely treatment method.

The characteristic of this type of disorder is that eating an unusually large amount of food even when not hungry, eating and drinking can affect health and make people feel guilty and ashamed.

Fortunately, there are many simple tips that we can try to prevent an eating disorder that is effective.

Here are 5 tips to help us stop eating innocence in an uncontrollable way:

1. Abstain from diet

Do not mention a healthy diet or not, but studies show that overly restrictive diets can also cause eating disorders.

For example, a study by Eric Stice, Kendra Davis, Nicole P. Miller and C. Nathan Marti at the Oregon Research Institute with 496 adolescent girls found that dieting was associated with risk. more eating disorders.

Similarly, another study by researchers at the Department of Psychology, University of Toronto, Canada with 103 women involved found that abstaining from certain foods led to cravings. increased and the risk of overeating.

Instead of following a diet that focuses on cutting down the entire food group or significantly reducing calories to serve a quick weight loss effort, focus on changing your diet to be true. healthy.

Eat lots of pure, unprocessed foods like fresh fruits, vegetables and whole grains. This will prevent bluff eating and promote better health.

2. Avoid skipping meals

Setting up a schedule of regular eating and sticking is one of the most effective ways to stop eating bluff. Skipping meals can contribute to appetite and increase the risk of overeating.

A small 2-month study by researchers at the National Institute of Aging for Internal Research, Baltimore, showed that eating a large meal each day increased blood sugar and stimulating hormones. ghrelin is more serious than eating 3 meals a day.

Another study by New Jersey State University found that adherence to a regular diet pattern involves reducing the frequency of eating.

Whether someone likes to eat 3 large meals a day or smaller, more frequent meals, set a regular meal schedule and apply it to help limit excessive eating.

3. Listen to the body

Listening to the body is an act of listening to your own body and paying attention to your current emotions. This action can prevent overeating by helping us learn to recognize when we are no longer hungry.

An introduction of the Department of Behavioral Sciences, University of Rush Medical Center, Chicago, USA, shows that listening to the body is effective in reducing emotional eating and eating rates.

A small study by the Healthy Mothers Healthy Families Study Group, Murdoch Children's Research Institute, Royal Children's Hospital, Australia, shows that combining listening with behavioral therapy can improve behavior. eating and self-awareness.

Try listening to our bodies to recognize when hunger goes down. Also, practice eating slowly and enjoying food to avoid overeating and promote healthy eating behavior

4. during the day

Drinking plenty of water during the day is a simple but effective way to curb cravings and stop eating too much.

In fact, studies show that increased intake of drinking water may be related to reducing calorie consumption and reducing hunger.

For example, a study by the Department of Nutrition, Food and Exercise, Virginia Tech, USA with 24 elderly participants saw that: Drink 17 ounces (500 ml) of water before eating a reduced-number meal. Calorie consumption 13%.

Similarly, another elderly study by the Virginia Polytechnic Institute and the US National University showed that 13–17 ounces (375–500 ml) of water 30 minutes before meals significantly reduced hunger and calorie intake. while increasing satiety during the day.

Other studies show that drinking more water can boost metabolism and increase your chances of losing weight.

The amount of water we should drink each day may vary based on different factors. Therefore, it is best to listen to the body and drink when we feel thirsty to ensure good water retention.

5. more

Fiber moves slowly through our digestive tract so it helps us feel fuller longer.

Some studies show that increasing the amount of fiber can reduce appetite, reduce appetite and food intake.

A small 2-week study of Catholique de Louvain University, Brussels, Belgium, found that doubling daily fiber intake could reduce hunger, increase fullness and reduce calories.

Another study with 10 adults showed that adding 16g of prebiotic fiber daily increased hormone levels specifically affecting satiety and significantly reducing hunger.

Fruits, vegetables, beans and whole grains are one of the high fiber foods that can help us feel full.