Balancing your food cravings: the game of suppression and indulgence
Almost everyone gets food cravings now and then
. Science has proven it is a common phenomenon and is not really something to be ashamed of. What seems much less clear is where to start when you get one. Some people simply give in most of the time, whilst other people feel guilty and deny themselves the satisfaction of greedily consuming what ever non grata piece of cuisine they happened to want. Which method is right? If you undertake fit in to the quite unexclusive club of cravers, exactlty what can you do the very next time you catch yourself moving toward the refrigerator?
As it usually is with extreme and opposing views, in reality someplace in between. To begin with, the current understanding between dieticians is that a total suppression of cravings leads in fact to an elevated food ingestion afterwards. You build a dam about your own urges and at certain stage it can't hold any more time, which then leaves a person at mercy of your desires. In scientific terms, the suppression of these types of ideas leads to their following hyperaccessiblity. This suggests that attempting to entirely ignore your food cravings basically reinforces them, something that is called "the ironic cognitive process". This particular reinforcement is afterwards moved to the actual food consumption, or "rebound eating". Therefore, contrary to what some women publications might be telling you diet-wise, giving in on occasion is fine, providing this behaviour is held in check. Will still be crucial to not overindulge, but instead to handle your natural impulses in a fashion that creates a healthy balance.
In short, we can place the actual food craving dealing systems in a couple of distinct strategy groups. The first group comprises "control-based" coping techniques. These techniques imply a cognitive control of unhealthy food behaviour, not just by controlling the cravings, but also by a range of additional methods, such as not keeping undesirable foods both at home and work, getting rid of your food triggers from sight or anything else.
The second group of coping strategies is called "acceptance based". Unlike the former type, acceptance-based techniques do not specifically aim to decrease the quantity of cravings or alleviate the sensation of guilt caused by the food cravings. Instead, the idea is to stimulate the willingness to accept the experience that cannot be controlled, at the same time implementing behaviour that is advantageous in terms of ideal goals. Simpler put, one accepts his / her current frame of mind, which includes dietary dispositions; having established this as a solid departure point, one begins consistently working in the direction of envisioned goals and values.
Apart from managing your food cravings via a more self-aware as well as determined approach to food types high in fat and sugar, there are other strategies that might come in handy.
Positive thinking
When the Dalai Lama advises to refrain from damaging thoughts and to cultivate and reinforce good states of mind, it is sometimes complicated to instantly link that advice to the wold of dieting. However, the leap might not be that great after all. Research shows that food yearnings are heavily mediated by our emotions, even on the level of neurological pathways in the brain. Specifically, remember that it is established that negative emotions such as anger, loneliness, boredom and depression cause increased food intake. While the exact mechanisms at work are not entirely clear, it has been suggested that happiness hormones released with the food consumption provides a short-term coping technique with the actual negative emotional state. Combined with the addicting nature of the food urges, sometimes it is quite problematic in terms of overweight and individual health in general.
Thankfully, there exists a workaround, and the psychologists have been pointing it out all along. If negative feelings are a cause of harmful dietary behaviour, it is then possible to reduce the results of their mediation by working with them directly. Many techniques are available, ranging from breathing exercises, yoga exercise and meditation to more conventional psychological methods, such as cognitive therapy. Research shows that a mindful and savouring approach to eating helps control unhealthy dietary behaviours and results in weight decrease. In addition, positive emotions may initiate other good modifications in individual dispositions and routines, thus resulting in an upward spiral of advantageous change, including nutritional aspects, as another study claims.
Concluding this article we want to add, that foods cravings are the effect of a complicated interplay in between several elements on both physical and mental levels. This indicates that methods of dealing with them should take this Janus-like character in consideration. The crucial message is to retain things in stability and have a positive mind-set on oneself and your life.
Balancing your food cravings: the game of suppression and indulgence
By: Daniel Miller
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