[Summary] Why You Overeat: The Psychology of Dieting Taught by an Obesity Specialist Clinic with a Success Rate of Over 90%
Introduction
Many people feel a pang of guilt when they hear the word "overeating." In reality, overeating increases the risk of obesity and lifestyle-related diseases. Junko Okazaki, a clinical psychologist with over 20 years of experience at an obesity specialist clinic, explains the causes of overeating and how to address them. From the perspective of an anti-aging advisor, healthy weight management is the foundation for maintaining beauty and youth.
What is overeating?
Overeating is consuming more calories than you burn in a day. This section introduces how to calculate your required daily calorie intake and explains the risks associated with exceeding that limit.
Basal Metabolic Rate: Energy consumed just by being alive
Physical Activity Energy: Energy consumed through activities such as exercise
Example: Required calorie intake for a person 160cm tall
1.6 × 1.6 × 22 × 30 = approximately 1700 kilocalories
Causes of overeating
1. Issues with eating habits
Snacking out of boredom: Using food to distract yourself from feeling bored.
Eating too fast: Finishing a meal before feeling full.
Habit of eating dessert: Eating something sweet to finish a meal.
Countermeasures
Chew food well: Stimulate the satiety center to prevent overeating.
Reduce the frequency of dessert: Enjoy it as a treat once a week.
2. Issues with stress
Eating when frustrated: Relieving stress through food.
Eating because you cannot say no: Eating because you cannot refuse an offer from others.
Countermeasures
Incorporate relaxation methods: Deep breathing, taking a walk, or listening to music.
Practice saying no: Take control of your own diet.
3. Issues with environment and physical changes
Starting to live alone: Loneliness and increased freedom can lead to overeating.
Quitting smoking: Appetite increases.
Countermeasures
Be conscious of the content and amount of your meals: Develop healthy lifestyle habits.
Distract yourself with other activities: Incorporate exercise or hobbies.
Steps to prevent overeating
Notice the triggers for overeating: Understand your own overeating patterns.
Find methods that suit you within your lifestyle: Put concrete measures into practice.
Change your behavior little by little: Aim for small improvements rather than big changes.
Case studies
Case 1: Overcoming eating too fast
Background: K-san was busy with work and had made eating fast a habit.
Countermeasures: Practiced chewing well and eating vegetables first. As a result, they began to spend more time on meals and found it easier to feel full.
Case 2: Managing dessert
Background: Mr. N always ate dessert at the end of his meals.
Countermeasure: By changing dessert to a once-a-week treat and reducing the portion size, he controlled his calories while maintaining satisfaction.
Case 3: Overcoming Stress Eating
Background: Mr. J sometimes overate due to stress at work.
Countermeasure: When he felt stressed, he made time to talk with family or friends and found ways to relax other than eating. As a result, the frequency of using food to relieve stress decreased, and he was able to maintain a healthy weight.
Advice from an Anti-Aging Advisor
Healthy weight management is extremely important for anti-aging. Keep the following points in mind.
Balanced Diet: A nutritionally balanced diet helps maintain a healthy weight.
Moderate Exercise: Exercise is necessary to boost metabolism and keep the body youthful.
Stress Management: Since stress accelerates aging, proper stress management is necessary.
Conclusion
To prevent overeating, it is important to review your eating habits and how you deal with stress. Small changes in behavior lead to major health improvements. I hope this book helps support your health and enjoyable eating habits.
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