The cure for emotional eating: breaking the binge eating cycle with cognitive behavioral therapy

Some people often eat unconsciously when they are alone.

This is because negative emotions such as stress, loneliness, fear, and anxiety are reflected in the central nervous system, causing the body to secrete a large amount of hormones that stimulate appetite.

To deal with this kind of situation, we can avoid buying snacks and keeping them nearby. When we feel like eating something, we can wait about 15 minutes. If we still feel we can't stand it, we can brush our teeth or chew gum.

However, you must not feel frustrated or depressed because you can't help eating, otherwise, as mentioned above, you will form a vicious cycle of getting fatter and fatter.

It is very important that we first determine whether we are eating because we are hungry or because we want to forget a particular feeling.

In addition, we should be aware of when we overeat, whether it's when we're angry or tired. We should analyze the reasons carefully and also think about what we truly want during that time.

What might be needed is not food, but rest or a word of comfort.

We should listen carefully to what our bodies and emotions are telling us.

Pain tells us that there is a problem with our body and we need to take good care of ourselves; emptiness tells us that something is missing in our hearts.

Stop thinking about food all the time; what we really need is time to care for our souls.

If overeating is caused by psychological reasons, then you should find an activity that can replace eating.

If you have a habit of overeating when you're angry, you can make a mental promise to yourself beforehand: "Next time I'm angry, I'll call a friend or go to a sauna."

In Korean life, people are often urged to work while shouting "Hurry up, hurry up!", which naturally makes Koreans increasingly impatient.

The thought that "if we don't hurry, we'll fall behind" makes them anxious, thus developing a habit of "hurry up, hurry up."

Even when they have plenty of time, they unconsciously eat very quickly.

After food enters the body, it is digested, and finally the sugar reaches the brain, making people feel full. This process takes about 20 minutes in total. Therefore, we should allow at least 20 minutes for eating and develop the habit of eating slowly.

Listening to slow and relaxing music while eating is also a good choice.

In conclusion, let's enjoy the pleasure of eating!

Developing a habit of enjoying meals during short mealtimes can stimulate the production of weight-loss hormones in the body.

**Start your weight loss journey at 40 here!**

Lack of sleep can lead to obesity

Insufficient sleep has a significant impact on obesity.

While many people believe that staying up late can boost energy expenditure and thus help them lose weight, this is not the case.

Frequent lack of sleep can cause energy consumption to stop, while being awake can lead to eating more, resulting in weight gain.

A research team at Columbia University conducted a study on sleep duration and body mass index among 9,500 American adult men and women.

The survey results show that people who sleep only 5 hours a day are 60% more likely to be obese than those who sleep more than 7 hours.

A study conducted by the U.S. Centers for Disease Control and Prevention (CDC) involving 87,000 adults found that 33% of people who slept less than 6 hours a day were obese.

The human brain secretes two hormones related to appetite: gut peptides and leptin.

Brain-gut peptides are hormones that can stimulate appetite, while leptin is a hormone that can suppress appetite and promote energy expenditure.

In a healthy state, these two hormones maintain a balance, but insufficient sleep disrupts this balance.

When the body's secretion of gut peptides, which promote appetite, is higher than that of leptin, which inhibits appetite, it can lead to overeating. Conversely, when leptin secretion is low, energy expenditure also decreases, making it easier to gain weight.

In addition, lack of sleep can increase people's cravings for sweet and salty foods, making them more inclined to eat foods high in carbohydrates, such as rice, bread, and pastries, rather than protein foods and fruits and vegetables.

No matter how hard you exercise to lose weight, insufficient sleep will only greatly increase the likelihood of failure.

There is no need to exercise excessively or even reduce sleep time in order to lose weight.

Instead of doing that, it's better to just get a good night's sleep. This can not only release stress but also greatly help balance hormones.