洞见 （ DJ00123987 ） —— 不一样的观点，不一样的故事， 3000 万人订阅的微信大号。点击标题下 蓝字 " 洞见 " 关注，我们将为您提供有价值、有意思的延伸阅读。 作者： 浅岁墨余 来源： 读者 （ID: duzheweixin） 减肥不是与他人的竞赛，而是与自己的对话。 ♬ 点上方播放按钮可收听洞见主播一凡 朗读音频 前两天，我参加了大学毕业10周年的同学聚会。 发现许多许久不见的老同学都逐渐发福，身材走样。 不少人已经开始加入减重的行列，但令大家苦恼的是，曾经以为减肥只要"管住嘴，迈开腿"就 能轻松解决。 现在却发现：减肥绝非一劳永逸的事，它不仅会经常反弹、反复拉扯，更会一次次考验你的意 志力。 这背后隐藏着一个鲜为人知的真相，相信很多人都有过这样的经历： 当感到压力、焦虑、孤独、悲伤或无聊时，总会不自觉地伸手拿食物。 但这些食物通常不是健康的水果蔬菜，而是高糖、高脂肪、高盐的零食，比如薯片、蛋糕、冰 激凌等。 在情绪驱使下，进食速度会加快，食量也往往超出正常需求。 心理学家范·斯特里恩将这种现象定义为： 情绪性进食。 因此，减肥路上最大的阻碍不是你的嘴，而是你的情绪。 想要真正瘦下来， ...

Group 1: Understanding Psychological Hunger - Psychological hunger, distinct from physiological hunger, arises from emotional states such as stress or negative feelings, leading to eating behaviors that do not fulfill actual energy needs [1][2] - Emotional eating can be categorized into restrictive eating, uncontrolled eating, and emotional eating, with the latter closely linked to anxiety and depression [2][3] - The brain's craving for high-carb and high-fat foods during negative emotional states is a natural response, as these foods provide quick energy and can improve mood [2][3] Group 2: Coping Strategies for Emotional Eating - Awareness of emotional eating is crucial; recognizing the behavior can help individuals moderate their eating habits [4] - Alternative coping mechanisms include mindfulness breathing, talking to someone, exercising, or engaging in enjoyable activities instead of relying solely on food for emotional relief [4] - When cravings are uncontrollable, opting for healthier, low-calorie snacks like cucumbers or tomatoes is recommended, while minimizing the presence of high-calorie snacks [4] Group 3: The Cycle of Emotional Eating and Weight Management - Emotional eating can lead to excessive calorie intake and obesity, creating a vicious cycle where obesity further exacerbates emotional eating [5][6] - Extreme dieting can trigger psychological hunger, resulting in negative emotions and cravings for high-calorie foods [6] - Individuals experiencing rapid weight gain or frequent weight fluctuations should reassess their weight management strategies to ensure they are healthy and sustainable [6][7] Group 4: Nutritional Guidance for Weight Management - A balanced diet emphasizing whole grains, vegetables, and appropriate portion sizes is essential for effective weight management [8] - Maintaining regular meal patterns, such as three meals a day, helps distribute calorie intake and supports weight control [8] - Intermittent fasting methods, like "16+8" or "5+2," can be effective under professional guidance, but individual circumstances must be considered [9]

新华社长沙5月9日电（记者帅才）有人面临工作压力、情感焦虑时，会出现"情绪性进食"行为……这些看似满足口腹之欲的举 动，实际上是情绪困境的"求救信号"。 5月11日世界防治肥胖日到来之际，心理健康与体重管理的关联再度引发关注。心理学专家指出，当工作压力袭来、生活陷入焦 虑时，许多人会不自觉地打开零食柜，用高热量的食物"填补"内心的空洞。这种"借吃消愁"的行为，是情绪性进食。控制体重 不仅要合理饮食，还需要关注心理健康。 首先，识别情绪信号，建立"暂停机制"。当产生强烈进食冲动时，先问自己是真的饿了，还是有不良情绪需要被看见。可以尝 试用5分钟深呼吸、捏减压球等物理方式转移注意力，给情绪一个缓冲期；二是重构情绪应对清单，针对不同情绪预设替代方 案。比如，压力大时可以尝试10分钟正念冥想，孤独时和朋友聊聊天，焦虑时写下烦恼清单，正视自己的不良情绪，并及时地 排解不良情绪。三是接纳身体，修复与食物的关系。允许自己适度享受喜爱的食物，避免因"罪恶感"引发的补偿性暴食。 "体重秤上的数字，有时是心灵困境的外化表达。"周旭辉建议，健康管理不应局限于"管住嘴、迈开腿"，更要学会"与情绪和 解"。真正的健康是身体与心灵的双向 ...

Group 1 - The core viewpoint emphasizes the importance of occupational health and the need to protect workers' rights, particularly in the context of mental health and emotional eating during stressful times [2] - The National Health Commission has been focusing on preventive measures, services, and foundational work to combat occupational diseases and ensure workers' health rights, contributing to high-quality enterprise development [2] - The theme for the 23rd Occupational Disease Prevention Law Awareness Week is "Caring for Workers' Mental Health," highlighting the connection between mental well-being and physical health [2] Group 2 - Emotional eating is identified as a response to stress, anxiety, and depression, where individuals may resort to high-sugar and high-calorie foods as a coping mechanism, which is deemed unscientific [3] - Recommendations for managing stress and emotions include scientific methods such as exercise, social interaction, and sensory stimulation, which are effective in alleviating pressure [3] - Sleep issues and sedentary behavior are also linked to weight gain and obesity, indicating that psychological factors can significantly impact physical health in certain populations [3]