If you are recovering from a uncontrolled feeding disorder (BED - binge eating disorder), eating in restaurants can be a real challenge.
The tasty food from restaurant, the larger portions and the typical restaurant atmosphere can also prevail over the stronger willpower.
For this it is essential to learn how to mentally prepare for dinner in a restaurant, for example when going out with friends in the evening, to avoid triggering the unchecked feeding disorder.
- 1 BED AND RESTAURANTS: WHAT PSYCHOLOGICAL RESEARCH TEACH
- 2 SUCCESSFUL STRATEGIES TO FACE A DINNER AT THE RESTAURANT
- 3 HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
BED AND RESTAURANTS: WHAT PSYCHOLOGICAL RESEARCH TEACH
Research on BED has shown that those who suffer from uncontrolled eating disorder eat more frequently than the rest of the population.
A social psychological study by Gayle Timmerman revealed that when negative emotions (such as depression and anxiety) combine with the delicious food cues provided by restaurants, for those suffering from the binge eating disorder and for individuals on a diet, it is more difficult to control food intake.
So restaurants can be considered high risk environments for these subjects.
If you don't prepare yourself mentally, the restaurant could make you gain weight at an alarming rate
Timmerman's study shows that those with uncontrolled eating disorder tend to eat out 3,5 days a week, and consume on average 3500 more calories. An excess that helps to get caught about a pound of weight every week.
Timmerman also showed how a third of uncontrolled feeding episodes occur in restaurants: a discovery that contradicts those of previous studies and the common perception that cases of uncontrolled feeding occur in a confidential way, that is, they occur mainly when the person who has a diet uncontrolled is alone.
This increased weekly calorie intake can be caused by a number of factors related to restaurant food: its high fat content, the desirability and goodness of the food, the portions more generous and to the tendency of some people to overeat when they are in social circles.
Research by Ward and Mann has shown that people who try to be more restrictive in their eating habits (such as those with uncontrolled eating disorders and dieters with a yo-yo effect, between restriction and overeating) have greater probability of eat too much when they are distracted from the social environment around them.
A common mistake: getting too hungry at the restaurant
A study by Timmerman and Earvolino-Ramirez illustrated how a serious obstacle to eating moderately in restaurants came from the fact that the participants felt overly hungry before eating out, because of their intense lifestyle.
In addition, the refinement of the food served at the restaurant, the generous portions and the don't want to waste the food were felt as obstacles to eating moderately.
SUCCESSFUL STRATEGIES TO FACE A DINNER AT THE RESTAURANT
The most successful strategies for weight management used by the participants were theavoid sugary drinks, the selection of whole foods and vegetables steamed and suspension of eating food when they felt full.
Let's see them in detail one by one ...
The researchers suggest that the adoption of awareness strategies, can be used as an aid for people to eat more moderately in restaurants.
For example, eat more slowly and knowingly savoring every bite can maximize the pleasure of food and be effective in making people feel satisfied without having to consume large quantities of food.
Also plan as much as possible eating and drinking before going out can help reduce the anxiety of going to a restaurant.
You know if follow your plan you will avoid making wrong food choices, and you will be less likely to eat impulsively.
For most restaurants you can view i online menu, and some even provide information on the fat and calorie content of their meals. This way they allow you to plan what you eat first to get there and eat healthier meals.
Order before others
If online menus and calorie information are not available, avoid ordering appetizer and dessert and choose a healthy-looking option from the menu that will help you stick to your plan.
To prevent uncontrolled feeding, help can come fromorder before your friends When possible. This means that you are more likely to engage in your healthy and healthy food choices don't be influenced from those of your friends.
Absolutely avoid sugary drinks!
Since the fact of avoid sugar-filled drinks it has been identified as a successful strategy for weight management when eating out, it is important to familiarize yourself in advance with the calorie and fat content of the drinks (if such information is not available for the restaurant where you will have lunch).
This way, you can avoid accidentally compensating for low calorie consumption by drinking extra calories instead.
Absolutely avoid going hungry to the restaurant!
Getting to the restaurant too hungry and the delicacy of food are also seen as obstacles to moderate consumption.
So it is essential make sure you have eaten it a sufficient amount of food at the start of the day.
Be sure to choose one healthy meal, but that it's not overly restrictive (like a simple salad) and that it's delicious becomes crucial to sticking to your plan.
Using these simple strategies will enable you to prepare yourself mentally to a successful evening, in which you avoid falling into an uncontrolled diet while enjoying your meal and your evening out with friends.
HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
Uncontrolled feeding disorder, binge eating, compulsive binges, and in general the loss of control within the relationship with food, can also be overcome in a way autonomous and holistic if you know how to do it.
PS If you found the article useful, share it using the buttons at the bottom of the article.
MEDICAL AND LEGAL DISCLAIMER:
The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
Images: Google Images.