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#情緒性進食
「 #借吃消愁 的另一個名字叫情緒性進食（emotionaleating），指的是因為飢餓以外的原因產生食慾，比如在情緒的刺激下產生一種難以抑制的想吃東西的衝動。
這種情況下，食物被當作了填補某種情感需求的工具，而不再是為了解決生理飢餓（physicalhunger）。」
這篇文章我覺得寫得很好，尤其在最後提供了具體的避免暴飲暴食的方法：「
#正念進食
1.將一勺食物（比如巧克力蛋糕）放進嘴裡
2.放下勺子，先別急著吃第二口
3.慢慢咀嚼 20 次到 40 次，直至你能感受完全食物的香氣、味道、口感，以及它們的層次
感受當下（bepresentinthemoment），專注地，只想著你嘴裡的那口食物
4.想像它是如何一步步被製作完成的，甚至從原材料的生長開始
5.不要和旁人說話，不要被任何別的事情打擾，盡情享受當下這個時刻」
但實踐操作起來有點困難啊啊啊⋯⋯我通常在第四點就GG了😱
 https://womany.net/read/article/18002
#標記你一直吃東西的朋友

“If you could eat one thing today, what would you choose?”
My wife is off today, she wanted to have an ice-cream after lunch with me. Of course I went with her to have an ice-cream under the sun.
I literally am not a big fan of ice-cream, though I treasure spending time with my wife. I am just an ordinary man in the world.
Having an ice-cream once a while is NOT Emotional Eating. However, if you found yourself often have chips, ice-cream, cakes, drinking soda or beer all the time to escape from negative feelings, that’s called Emotional Eating.
Let me introduce two of our friends - serotonin 血淸素 and cortisol 皮質醇。
When we are stressful, cortisol goes up, serotonin goes down. Then our bodies need something to drive serotonin up to lower down the cortisol.
If we always stay indoor like office without exposure to sunlight, and our emotion is affected by the external environment, our cortisol must be high, and serotonin must be low.
How to fix Emotional Eating?
👉Find the causes and do stress management.
If you cannot control the environment, find a quiet place and stop reading the news and social media.
👉Surround the right people. Since willpower doesn’t work if your environment is not right.
👉Don’t buy any junk food to avoid any temptation.
👉Keep the training routine as usual even you’re busy, sad, and don’t have any motivation, GO THROUGH THE MOTIONS. Training can produce dopamine 多巴胺 which is reward hormone.
Training also can give us the sense of self-achievement. It can increase our serotonin level.
👉Sleep early. Wake up early. Supposedly, the cortisol is high in the morning, low in the evening. However, most of the people reverse the cycle, they go to bed late and wake up late. Cortisol low in the morning, but high at night. That’s why they always eat crap food at night even they are not hungry. It’s a terrible cycle of bad eating habit.
#emotionaleating
#cortisol #dopamine #serotonin #depression #hormoneimbalance #stress #stressmanagement. #AskKenneth #Teamkenneth #onlinecoachng #onlinepersonaltrainingmentorship #KennethFitness #KennethLo #情緒管理 #皮質醇 #血淸素 #網上訓練 #私人健身教練
