The psychologist named ways to deal with impulsive overeating

Impulsive overeating is a problem in which people try to fill an inner void due to a lack of emotional support, warmth, touch, satisfaction, meaning, inspiration, relaxation, and recognition. However, overcoming unhealthy food cravings is not as difficult as it may seem. Ksenia Zabaturina, a psychologist on eating disorders and an expert of the Grow Food ready-to-eat healthy food service, told Izvestia on May 29.

"We often say, 'I'm getting stressed out,' 'Sweets are my antidepressant,' 'Only food makes me happy.' And there is a very important human recognition in these phrases: we are not just looking for taste, we are looking for feelings. We want to feel alive. When we eat, especially sweet, fatty, and salty foods, dopamine is released. It's the pleasure hormone that tells the brain, "Remember this. It's nice. Say it again," the expert explained.

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According to her, food becomes an anchor of safety: predictable, affordable, instant. At such moments, food is almost perceived as love. Because, unlike people, she won't refuse, she won't judge, she won't leave.

"The problem begins when food is the only way to deal with feelings. When joy, sadness, anxiety, reward, solace are equal to food. We lose contact with the body, with our true desires, and with other ways of getting pleasure. And then there are breakdowns, addiction, guilt, anxious eating behavior, and sometimes a disorder," she noted.

Zabaturina explained that prohibitions only enhance the dopamine value of food. To overcome food addiction, you need to move more, relax, catch pleasant smells, sounds and create comfort around yourself.

The specialist also noted that it is necessary to establish regular nutrition — not eternal snacks, not a breakdown after a hungry day, but stability in which the body relaxes and does not require emergency dopamine. And also learn to be by your side in difficult moments.

"You need to learn to ask yourself, 'How do I feel right now?' "What do I really need?" And give yourself real care. In the form of sleep, personal boundaries, walks, favorite things, therapy, physicality," the expert added.

Earlier, on May 26, nutritionist Anastasia Pavlyuk urged to avoid gaining excess weight on vacation. This can contribute to muscle loss. The less muscle mass, the lower the metabolism and the higher the risk of gaining weight in the future.