The authoritative medical journal “The Lancet” published an article stating that people with a BMI index of 35 or above have an average life expectancy of 8 years shorter than those of normal weight.

The World Health Organization even lists obesity as “the root of all diseases.” Metabolic syndrome, sleep apnea, hypertension, etc. are all directly related to obesity.

“The Hungry Brain” mentioned that in 1980, the United States promulgated the “Dietary Guidelines for Americans” to reduce the risk of obesity and chronic diseases in the country.

However, since 1980, the obesity rate in the United States has not only not declined, but has more than doubled.

This guide is ineffective because people simply don’t listen to its advice.

For example, they followed advice and reduced their intake of whole milk, switched to low-fat and skim milk, and replaced beef with lower-fat chicken.

But they also consumed more soda, refined starches, refined sugars, added fats, highly processed foods, and more, causing their calorie intake to soar.

Everyone has learned a lot of health knowledge in order to manage their weight, but most people cannot follow it. What, how and how much they eat are still guided by the less rational system in the brain.

“Thinking, Fast and Slow” divides the brain’s thinking processes into two categories:

System 1’s thinking process is fast and effortless. It is intuitive and unconscious thinking that determines whether the food on the table is attractive to us.

System 2 is the slow and laborious thought process that is rational and conscious and determines whether we can resist the urge to eat these dishes.

In ancient times, if humans wanted to survive and reproduce better, they had to look for foods that could directly provide calories, such as honey, plant roots, and meat. This formed our habitual unconscious choices.

There are many children who don’t like to eat vegetables, precisely because children make choices based on instinct.

Instinct drives us to seek out large amounts of fats, sugars, starches, and proteins.

In an era of food shortages, this calorie-seeking brain mechanism gave humans a chance to survive. However, in an era of food surplus, this mechanism became a burden to humans, causing excessive fat accumulation.

The fundamental way to control your diet is to create an environment in which the motivations of your conscious and unconscious brains are consistent, so that they can both support you in choosing healthier foods. In this regard, “The Hungry Brain” proposes six strategies:

First, improve the surrounding food environment.

Tempting food signals around you can easily lead to overeating. Reduce your contact with food signals. Do not allow any easily accessible high-calorie foods to appear in your living and working environment, especially those that are easily accessible at a glance. See the place.

These include not only the usual junk foods such as chips and cola, but also some relatively healthy foods such as salty nuts.

On top of that, you can add an eating disorder.

For example, oranges need to be peeled and you need to wash your hands after eating them. You will not pick up the oranges easily and wait until you have to eat them.

Second, manage your appetite.

If your brain thinks you’re hungry, no matter how determined you are, you’ll eventually fail.

All you have to do is give it the signal to make it realize that you are not hungry.

Choose foods that can send a strong satiety signal to the brain but have moderate calories. These are usually simple foods that are closer to their natural state, such as fresh fruits, vegetables, potatoes, seafood, eggs, milk, etc.

Third, be wary of food rewards.

The brain prefers high-calorie foods containing fat, sugar, starch, and salt. Eating these foods will make the brain feel extra satisfied. This is called “food reward.”

Simple foods that are low in calories and closer to their natural state can also bring people a wonderful eating experience, but they will not make the brain feel happy.

Therefore, if you are eating ice cream, cake, French fries, or chocolate, it is easy for you to ignore the satiety signal. The reward value of these foods is far higher than any food eaten by our ancient ancestors, which will make people Addicted.

Be wary of foods with high reward value, such as beer, butter, sugar, chocolate, soda, etc.

Fourth, sleep is a priority.

Restorative sleep is an important signal to the unconscious brain and can have a significant impact on our eating behavior, although we cannot directly perceive it.

You can try to go to bed and wake up at the same time every day. This will provide the correct signal to your circadian rhythm and ensure that you have enough bright blue light in the morning or midday, preferably outdoors.

Fifth, let your body move.

Choose an exercise that you can incorporate into your daily schedule and that you enjoy, so that you can stick to it.

For example, choosing to walk or ride a bicycle on your way to work can easily combine exercise with your daily life;

Sports such as basketball and tennis are more interesting and more suitable for people who like to socialize.

Sixth, manage stress.

Many people eat not because they are hungry, but because their mouths are lonely…

When you are unhappy, nervous, or stressed, you will eat to satisfy your emotions. This is a stress response.

To manage stress, you need to find your own stress sources, such as work pressure, money, health, interpersonal conflicts, loneliness, lack of social support, etc.

If you eat a lot whenever you’re stressed, switch your eating to other more beneficial activities, such as jogging, reading, painting, taking a hot bath, etc.

Indulgence and restraint are two ways of life and two attitudes towards life.

Indulging emotions will lead to tragedy

Indulging in eating will lead to diseases…

French gourmet Bria Savarin once said: “Animals eat and people eat. Only those with style know how to taste it.”

The richness of food should bring taste and health, not disease and burden.

The relationship between people and food should be mutual fulfillment and mutual nourishment.

Treating this small matter of eating well is the easiest way to love yourself.