Q: I have emotional eating and have the desire to eat and drink from time to time. I gained 10 pounds before I lost control of my emotions, but now I have good control over my daily diet and I am gradually losing weight. But every few days, I will eat and drink a lot of junk food and drinks, such as a burger, half a pound of dumplings, and two beers at a time. Every time I try to control, but ultimately failed, as if addicted to the state, please ask how to gradually adjust the state? Pay attention to the key word “desire” in the question, which means that this “eating and drinking” behavior is emotional eating, that is to say, from the level of physical needs, you do not need to eat so much, but from the psychological and emotional level, you need to use “Eating and drinking” to relieve stress. Common signs of emotional eating: 1. eating puts you into a trance or unconscious state; 2. chewing or munching makes you feel good; 3. you are not hungry but cannot stop eating and you are not aware of what you are doing; 4. the desire to eat originates from any emotion, whether positive or negative; 5. you feel a strong sense of comfort when you eat. 6. eating quickly after a stressful event or when you are anxious; 7. eating to avoid boredom; 8. being emotionally empty and unfulfilled most of the time, despite being physically well nourished; 9. always looking for a specific food (such as sweets) because it will change your mood; 10. periodically preparing or buying foods so that you “11. the tendency to overeat after important and stressful events (such as family gatherings and business meetings); 12. the tendency to eat for comfort rather than to satisfy physical hunger, which then leads to guilt. …… In essence, emotional eating is a psychological problem, that is, too much psychological stress or emptiness caused by various things in reality, which needs to be relieved through appropriate channels or fillers, unfortunately, some people choose “eating” as a channel to reduce stress Channel, the “food” as a psychological void filler, so often “eat and drink” or even “overeating”, and then fat. Of course, this is not the worst, there are people who choose to smoke, drink or even take some indescribable behavior. How to break? Give you three ways to gradually get rid of emotional eating. 1, positive thinking diet positive thinking is “conscious”, actively focus on their own direct feeling of something, the entry level is more physical sensations, such as first from feeling their breathing, heartbeat, body temperature and other basic vital signs to start, and then gradually upgrade to daily habitual actions, such as brushing teeth, washing face, drinking water, eating …… pay attention to every detail, just ask yourself a question “why do I need XXX”, such as why do I need to drink water, why do I need to eat …… This gradually involves positive thinking You can continue to refine your question by asking yourself: Why do I want to eat this food? (Hungry? Novelty? Tasty? Nostalgia?) Why do I eat so much (not enough? Buy too much? Fear of waste? (Eat up the cool?) After asking these questions, there is a magical effect. In a scientific study, people who tried to quit smoking were asked to ask themselves “why do I want to smoke at this moment” before each smoke, and these people had a higher success rate than those who relied on the “smoking is bad for your health” warning. This shows that it is possible to quit smoking, and emotional eating is even better. The group leader has a unique skill: for everything, he can spontaneously ask himself at least three different depths of “why”, and then the answer will emerge, probably because he has “compulsive thinking disorder”, or maybe a bit of ” The answer will come to me, probably because I have a “compulsion to think”, or maybe I have a feeling of “knowledge of things”. A few years ago, the world-renowned Vietnamese Buddhist monk, Zen Master Dzogchen, visited Hong Kong. In the meditation camp he led, he taught everyone to eat very slowly, not to talk while eating, and to concentrate on the dish in front of them, which is called “eating with right mind”. Zen Master I Hsing once used the “orange meditation” to illustrate the method of eating with mindfulness: instead of peeling the orange and eating it as usual, concentrate on peeling the skin of the orange, feeling the juice that shoots out of it in a moment, and smelling the fragrance that emanates from it in the air. Then take out a flap of orange flesh, put it in your mouth and chew it slowly, and concentrate on every action such as biting it with your incisors, grinding it with your molars, and stirring it with your tongue until it is almost liquefied and swallowed through your esophagus …… Wonderful! An orange can only be eaten in this way if you experience the delicate fragrance of the orange with your whole heart and body, which is also a great respect for the orange given by nature. The actual fact is that you will be able to get a lot more than just a few of these. 2, reduce temptation Since you have fallen into the swamp of emotional eating, the first step is to gradually get rid of this addiction. This is one of the weight loss techniques that the head of the team has been talking about, which is the use of a variety of predetermined “small difficulties” and “small resistance” to allow themselves to increase the “eating” when emotional eating attacks The difficulty to slow down the process of “bad eating behavior”. It’s like, if you know that you sleepwalk, and you know that sleepwalking can be dangerous, that you can hurt yourself or scare others, then what should you do? Do not sleep? Obviously not. The appropriate approach is either to fix yourself in bed (try not to be too uncomfortable), or confine yourself to your bedroom (bedroom door locked from the outside), or reduce the number of dangerous objects in your bedroom (sharp objects, table corners, falling objects, etc.), so that even if you do sleepwalk, the result will not be very bad. Similarly, for emotional eating, we first plan time to make the day full, reduce the opportunity to go to the supermarket or grocery store; even if you go to buy food, try not to go to the high-calorie, addictive food section; even if you buy “junk food”, try to choose small sizes or have small packaging, and choose less cost-effective “Buy home and try to hide it (deep in the refrigerator, in the kitchen, high out of reach), rather than on the coffee table, computer desk, bedside table …… Just say you mentioned the junk food representatives – – burgers, dumplings, beer. -Burgers, dumplings, beer, all have small specifications, eat can, try every time a bite left to throw away, of course, if there is a “waste of food” guilt, feel sorry for the farmers and the “CD” spirit, then in the future Simply do not eat or eat less of these, the heart is enough to balance. 3, increase the alternative There is a saying that “if you only have a hammer in your hand, then everything in the world looks like a nail”, in the eyes of emotional eaters, “eat” is the hammer, “psychological pressure and emptiness “is the nail. The group leader often says, not that you have bad habits, but you have too few options. Sometimes a variety of healthy habits, will make you feel “too hard to eat” “too tired” “can not stick to”, then at this time these good content, but became a new psychological pressure, which The head of the repeatedly stressed that it is not necessary to be overly ambitious, and do not have to pursue rapid weight loss, which is the opposite. Moreover, for emotional eating, if you simply use “blocking” rather than “infusion”, will let you fall into a new void: originally, no matter how good or bad, there is only one option “eat”. This blocking even one of them is gone, which is again helping. How about adding a few new options, and “eat” side by side, waiting for you to flip the cards, let yourself weigh, choose the best, the head of confidence, people will always choose the better. Speaking of which, the right way to increase the alternative is to try whatever new and exciting things, all food, drink and fun, as long as you can satisfy curiosity, play your creativity, get a sense of accomplishment, you will not refuse, it does not have to be a white snow, as long as those indescribable behavior above the bottom line, love to play what you play, what is interesting to do what, such as playing pesticide, catching up on drama, reading novels, watching comedy Variety, playing cards, gossip and bragging, etc., it does not matter whether it is nutritious, you can focus your attention away from the “food”, is a good way. To sum up, there are 3 solutions to emotional eating: 1. Ask yourself a few more “whys”. 2. Reduce temptation. Add some small resistance, small difficulty. 3. Increase substitution. Replace “eating” with an unknown but better channel.