How can I achieve a change in eating behavior?
Until then, no influence on the genetic factors is possible, ie the individual predisposition to obesity must be considered as given and not changeable. A wrong eating behavior leads to overweight in many people. However, acquired unfavorable eating habits are only half responsible, the remaining 50% are an individual predisposition due to genetic factors. This means that many overweight people have a doubly hard time losing weight as they fight both weight gaining habits and their genes. However, the latter can not be influenced so far.
What do I have to do to lose weight?
A weight reduction is thus possible only by changing the eating behavior by
- reduces fat intake
- choose cheap foods from the large food supply
- increases physical activity
- get to know the thoughts and feelings that are important for your personal eating habits and, where appropriate, change them.
From a psychological point of view, the influence of thoughts, ratings and feelings on eating behavior is very important. The eating habits and the amount you eat are influenced not only by physical hunger and satiety, but also by mental processes and different moods. In terms of the mental process, cognitive (mental) control plays an important role.
The first step is to analyze the unwanted behaviors exactly, and then, in the next step, possible strategies to change them can be worked out, ie first the individually typical food triggers have to be known, then one can learn to control the nutritional behavior. With almost all humans there are certain occasions for food (Essimpulse). If this specific situation occurs with food over a certain period of time, a connection is created between the respective state and the food, ie a habit (eg eating while watching TV). This will be eaten at the next occurrence of this or similar constellation, although there is no real (physiological) hunger at all. Such learned over a longer time and "trained" connections between situations and food can also be "forgotten" again.
Distract and confront
A helpful method of being tormented by craving to eat is distraction. The aim of this is to consciously and purposefully deal with other things than eating when cravings occur. Attention is directed away from eating, towards another activity or other thoughts. Normally, the craving takes seconds to minutes and you have mastered the situation without eating anything.
Another possibility is that of confronting. This means that you are not focusing your attention on something else like the method of distracting yourself, but that you are concentrating on the desire to accomplish it with the goal of coping with it. You can try out the described approaches to changing problematic eating habits. Many people manage to change their behavior (and weight loss) better under expert guidance and / or in a group with like-minded people.