Later, I suffered for several years because of a sense of mission to protect my stomach. I began to gradually adjust my diet, control my appetite and improve my living habits. Now I have basically made myself very comfortable after eating, and I am not tempted to see delicious food. Now I fully understand that the feeling of hunger can be tolerated, but I can't eat it. But if you eat enough, it is difficult to relieve the pain in a short time, and it will affect your state and mood. So I thought, since I have enjoyed the delicious food and stopped eating, why not share this method with those in need? If you open this article, you and I should have more or less the same troubles. In that case, let's take a look at why we eat to lie down in Ge You again and again, and how to solve the dilemma of eating every meal contentedly and happily.
cause analysis
Why is this happening? Obviously, this brother's senses are normal. He sensed that there was something wrong with this "wine", but he still believed it was wine and drank it. He made such a judgment, first of all, because he saw that everyone in the dormitory was drinking, and his social brain told him what everyone was doing and what the surrounding environment was like, so he concluded that I could also drink. Then, based on the judgment of the nervous system, from the past experience, he knew that the bottle must be filled with wine, and there would be no mistakes. Therefore, even if his prefrontal lobe tells him that the taste is abnormal through rational perception, this single conclusion cannot overturn the previous two conclusions. Moreover, the impulsive system in his body forced him to make a decisive decision, so he naturally came to the conclusion in a short time: I drank alcohol, but there was something wrong.
On the other hand, the principle of our eating support is exactly the same as the anecdote above. First of all, when we see something delicious, our impulse system starts, and the release of dopamine tells us that if we eat those things, we will be very happy. Then, seeing all kinds of food displays, dining environments and other customers' behaviors around us (if eating out), our social brain will tell itself that we should enjoy food in such an environment. At the same time, our mood becomes high under the stimulation of food. All this made us start eating like crazy.
When we eat enough to eliminate hunger, our prefrontal lobes begin to remind us that I am not hungry. But in most cases, our energy is too focused on the leftover food and the pleasure of eating, so that we don't feel this reminder. At the same time, based on our past habits, our nerve chain tells us to continue eating, no problem, but it is still not enough anyway. So we continued to eat happily until we felt uncomfortable and couldn't eat any more. But at this time, I have eaten a reasonable amount of food.
Here I don't distinguish whether we are hungry or not, because many times, even if we are not hungry, we will still be greedy according to the above principle. And there is another reason why we feel uncomfortable after eating, that is, there is a certain interval between the time when food is eaten in our mouth and the time when we feel full. So when we feel 100% full, we may have eaten 120%, so the follow-up food after meals makes us feel very uncomfortable and the pain can't go away.
solution
Throughout the whole process of eating, we know that the main culprits for our abdominal distension include our dopamine system, emotional brain, neural chain system and social brain. Then, if you want to have a good, refreshing and satisfying meal, you just need to break through these factors one by one.
First of all, as for the dopamine-dominated impulse system, I have explained its operating mechanism in the article How to save myself from sexual impulse, addiction and overeating (healthy content). Our impulse after seeing delicious food is just a kind of self-deception. It doesn't mean that the food must be delicious, nor does it mean that we will be happy after eating it. That just means that the process of expecting food itself will make us impulsive. At this time, all we need to do is feel the arrival of this energy, and then release this energy through appropriate methods, such as tightening muscles and growling.
From the operating mechanism of social brain, if we want to avoid eating too much, we should reduce our contact with food temptations when we are not eating. Specifically, it is necessary to reduce the frequency of going to various dessert shops and snack bars, try to avoid eating snacks at home, and even reduce exposure to a large number of sitcoms and documentaries involving food. At the same time, mirror neurons in our brain can judge the surrounding environment and change their behavior. So when eating, you should also avoid arranging too much food, for example, avoid eating buffets or using smaller plates. This can prevent you from eating too much food after you are full.
In terms of emotional brain, you should calm your fluctuating emotions by adjusting your breathing. Because appetite is one of the places where emotions vent, friends who have seen slimming men and women will know that sadness can easily be transformed into food intake. By the same token, if you are too excited about food, you will easily get full, which is easy in the canteen.
Finally, in the aspect of constructing neural chain, I want to talk about the function of prefrontal lobe together.
The reason why we eat support every time is that the selective memory mechanism of the brain will forget the pain of eating support, and the second reason is that we have formed the habit of eating support and completely ignored the reminder of the frontal lobe. Therefore, in order to change the nerve chain, the next time we eat, we should activate our prefrontal function, take the initiative to detect when we are full, and then stop immediately, no matter how much food is left, no matter how tempting the food is. Then establish emotional conditioning at this time, feel comfortable and happy after eating, and actively think about how uncomfortable it will be if you are full. As long as you can do this consciously for more than three times, you can build new nerve chains and form good habits. Believe me, the feeling of eating just right is definitely a long-lost sense of happiness and accomplishment.
abstract
Eating goods is risky and you need to be cautious when entering the business. Enjoying food is always a sure and lasting source of happiness. Therefore, we must not let the pain of satiety spoil this rare happiness. Follow the method in the article. When you can enjoy delicious food every time and eat just right, you will find that the sense of accomplishment and comfort will make you reluctant to eat too much.
Note: The quotation in this article comes from Finik: automatic control.