Implement flexible control in the diet

Concrete implementation of flexible cognitive control

Measures and strategies to lose weight based on strict and restrictive dietary rules are therefore rather counterproductive and even tend to be dangerous - successful is a flexible control, in which instead of coercion and restriction of conscious pleasure in the foreground.

How our mood affects eating behavior

In addition to mental processes, other psychological factors influence eating behavior. For example, there are moods where there is an increased likelihood of eating individually - even without feeling hungry. For some it may be boredom, for the other exam stress, the third enjoys to nibble with his partner in front of the television.

Everyone knows well situations in which one does not feel any real, physiological hunger, but the psychic desire (cravings, cravings) has to eat something. If you want to lose weight now, it is important to know these personal "risk situations".

Typical triggers of the desire to eat

Typical food triggers include:

  • specific feelings that trigger eating behavior
  • certain times of the day, which are eaten because of the time (and not just because of the physiological hunger sensation)
  • additional activities that are performed simultaneously with the meal, for example watching TV or reading

In a first step, it is observed which individual impulses lead to the meal (eating protocol). In particular, the moods that lead to eating are considered. In a second phase, it is advisable to change the eating habits triggered by the particular situation and to reduce eating situations in which there is no real hunger.

Physiological hunger and mental appetite

Physiological hunger arises from physical processes and signals that the body has a need for energy. It is a so-called internal (internal) food trigger, because it is created by the body's own processes and is an internal signal to eat. In contrast, mental desire is caused by external (external) triggers.

This is how physiological hunger manifests itself:

  • the impression of having a "hole" in the stomach
  • when the stomach growls
  • a feeling of physical weakness after not eating for a long time

This makes mental appetite noticeable:

  • specific feelings that trigger eating behavior
  • Passing by, for example, at a bakery triggers the feeling of liking something to eat
  • Fancy dessert even after a big meal
  • The telling of the favorite food triggers desire for their consumption
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