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  3. Are you having difficulty following diets? Our lives are way more complex than t

Are you having difficulty following diets? Our lives are way more complex than t

游客2024-01-02  33
问题 Are you having difficulty following diets? Our lives are way more complex than those which allow us to stick to a monotonous restrictive diet. Food psychologist Ridhi Golechha (里迪.格莱查) said, "If all of us could follow diets, we’d all have reached our goals. Real-life stresses such as lockdown anxiety, relationship conflicts, workload, financial stresses, exasperating parenting, teenage drama, and so much more directly impact how we feel and by virtue, what we eat. If on paper diets were so easy to follow, then we’d all be part of that tiny ten percent of people in the world (athletes, models, or actresses)—who are permanently fit."
    We all know of those rough days when all we want is to drown our faces in a tub of ice cream or reach out for that melting chocolate cake. "Emotional eating is nothing but eating our emotions. We’re all human with emotions and hunger. By that definition, all of us are emotional eaters. We turn to food when we’re overwhelmed with anger, sadness, frustration, or any other significant emotion," explained Ridhi.
    There’s a reason why the butterfly comes back to suck sweet nectar from the flowers, in turn pollinating the rest of the garden. Humans much like animals, birds and insects are hardwired for pleasure. But here’s the catch—we humans are afraid of receiving pleasure. Many fear that if they allow themselves to eat a slice of cheesy pizza (and also enjoy it), they’ll be overwhelmed with pleasure, lose control, and end up finishing the whole pizza. We fear this would result in a failed diet, weight gain and massive guilt, so we avoid it altogether. But, it doesn’t work.
    Biology suggests otherwise. Like every other species, homo-sapiens were also built for survival. It is pleasure that drives humans to repeat the feel-good behaviour endlessly—explained Ridhi.
    When does emotional eating become worrisome? "Largely, there’s nothing wrong with that, We do eat to manage and cope with our feelings, especially those that don’t feel so good because eating itself is so biologically rewarding. It’s completely okay if we’re doing it once in a while, because as I said we’re all evolutionarily wired to emotional eating. However, if we’re constantly depending on food to swallow our difficult emotions and discomforts—leaving us with a feeling of guilt constantly at the end of it—then definitely, we need to work on it," said Ridhi.
    What can we do to reduce emotional eating? According to Ridhi, the reason we fail our diets is that we try to fight biology and suppress our emotions, which only works temporarily. To make long-lasting changes, we must address the root causes of emotional eating. Here are a few tips to get you started:
    First, don’t skip meals. Starving often confuses your biological hunger drives and makes you more vulnerable to eat your emotions. Second, understand the difference between actual physical hunger versus emotional hunger. Third, make a list of the top three emotions you feel weakly and start finding different ways to cope with them. Fourth, talk to an expert. It’s better not to ignore your emotional eating since it can later cause health issues like bloating, gas, acidity, constipation, etc. Fifth, go for a walk or do something completely different that will take away your urge by distracting you momentarily.
    Emotional eating is a message that reveals a deeper problem. Understanding yourself and the way you eat can address the root causes and enable you to live a life that is beyond food obsessions and the fear of failing your diets.
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答案     你是否在为节食苦苦挣扎?我们的生活往往复杂很多，不允许我们坚持按照单调又严格的健康食谱进行饮食。饮食生理学家里迪.格莱查表示，“如果我们都能按照规定饮食，可能早就实现了自己的目标。现实生活中的压力会直接影响我们的感受，进而影响我们的饮食，比如疫情封锁带来的焦虑、感情矛盾、工作压力、经济压力、为人父母的恼怒时刻和青少年的戏剧化行为等等。如果按照理论制定出的食谱能够那么容易坚持的话，那我们早就成为这个世界上那百分之十的少数人了——也就是那些永远保持健康的运动员、模特或女演员。”
    我们都知道那种艰难的日子，难受到只想把自己的脸埋在冰淇淋里，或者去吃巧克力熔岩蚕糕。根据里迪的解释，“情绪化暴饮暴食的唯一目的只是为了压抑情绪。我们都是有情绪和饥饿感的人类。从这个定义出发，每个人都在“借食消愁”。当我们被愤怒、悲伤、失望或其他强烈的情绪所淹没时，就会寻求食物的慰藉。”
    蝴蝶之所以给整个花园授粉，继而回来吸食花蜜，这是情有可原的。人类与动物、鸟类和昆虫很像，天生就有享乐的本能。但问题是，我们人类害怕获得快感。很多人担心如果放纵自己享用一片芝士比萨，就会被快感冲昏头脑，从而失控地吃完整个比萨。我们害怕由此导致节食失败、体重上升，产生巨大的愧疚感，所以干脆就完全避免获得快感。但这并没有用。
    生物学家对此有不同的看法。与其他生物种类一样，智人也是为生存而打造的。里迪进一步解释道。正是“愉悦感”促使人类不断重复去做那些令人感觉良好的行为。
    那么，情绪化进食何时变得令人担忧了呢?里迪认为，“总的来说，情绪化进食没什么问题。我们确实也会通过进食来管理和应对情绪，特别是那些不太正面的情绪，因为进食本身在生物学上就是一种高回报行为。如果我们只是偶尔情绪化进食，那完全没问题，因为就像我说的，我们天生就具有情绪化进食的本能。但如果我们经常依赖食物来抑制负面情绪和不适，且往往以愧疚感告终。那我们肯定就要重视起来了。”
    那我们如何能减少情绪化进食呢?根据里迪的说法，我们之所以节食失败是因为我们想要违反生物学规律、压抑自己的情绪，而这并不是长久之计。要实现持久的变化，我们必须从根源上解决这个问题。下面列举几个小建议。
    第一，不要跳过任何一餐。挨饿会使得你的生理饥饿感出现紊乱，从而更容易进行情绪化进食。第二，分清真正的生理饥饿和情绪饥饿之间的区别。第三，列出最让你感到脆弱的三种情感，同时开始寻找不同的方式采应对它们。第四。跟专业人士沟通。最好不要忽略情绪化进食，因为它可能会进一步导致一些健康问题，比如腹胀、胀气、反酸和便秘等。第五，出去散散步或者做一些完全不相关的事情，这样可以通过暂时转移注意力来抑制进食的冲动。
    情绪化进食是一个揭示了更深层问题的信号。了解你自己和饮食方式可以解决根源问题，从而让你摆脱食物依赖，克服节食失败的恐惧感。
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