Emotional Management
Five strategies for maintaining a slim figure: weigh yourself, eat breakfast, eat more salads, control portion sizes, and exercise more.
This article provides five strategies to maintain a slim figure and prevent weight regain: weigh yourself weekly (be alert if you gain two kilograms), eat breakfast every day, eat a large salad before dinner, replace high-calorie foods with low-fat alternatives, and strictly control portion sizes. The article also lists the calories burned per hour while doing housework on weekends,...
2026-06-03
**Dieting leads to a decrease in basal metabolic rate and an increased risk of binge eating disorder**
**Excess fat can easily lead to adult-onset diseases, and improper weight loss can actually reduce muscle mass.** Dieting lowers basal metabolic rate, putting the body into energy-saving mode. Once normal eating resumes, a yo-yo effect can occur. Long-term appetite suppression can also lead to bulimia nervosa, characterized by uncontrollable binge eating and vomiting, severely impacting social...
2026-05-21
Common reasons for weight gain in summer: insufficient protein, late-night snacks, sleep and exercise.
This article analyzes four other reasons for weight gain in summer: insufficient protein intake leading to edema-type obesity, improper choice of late-night snacks, poor rest affecting appetite, and insufficient exercise. Corresponding solutions are also provided.
2026-05-20
Obesity and atherosclerosis, hypothalamic diseases and upper body obesity increase the risk of diabetes
This article elucidates the relationship between obesity and atherosclerosis, with cholesterol being the primary culprit. It highlights the serious need to be paid attention to secondary obesity caused by hypothalamic diseases. It points out that people with upper body obesity (apple-shaped) are more likely to develop diabetes than those with lower body obesity, and that some genetic diseases...
2026-05-04
Article 13: How Much I Ate, Let This Be a Record
Food journaling is an effective tool for changing eating habits. This chapter provides a detailed food journal template, requiring you to plan your meals for the next day in advance and record the time, place, and contents of each meal, while also analyzing the causes of binge eating.
2026-05-01
Part 4: No unhappiness can't be solved with a hot pot meal.
Emotional eating is a common weight loss obstacle, triggered by negative emotions such as stress and anxiety. Research shows that suppressing emotions can exacerbate binge eating. This chapter provides five self-test questions to help identify emotional eating and uses the ABC model for recording and analysis.
2026-04-30
Nighttime binge eating disorder and pathological eating behaviors
This article introduces the definition, characteristics, and health impacts of nighttime eating disorder, and elaborates on the symptoms, common behaviors, and harms of anorexia nervosa and bulimia nervosa, calling for attention to diet-related mental health issues.
2026-04-29
Psychological care for elderly, obese patients and patients with coronary heart disease and hyperlipidemia
This article provides personalized psychological care suggestions for elderly, obese, and coronary heart disease patients with hyperlipidemia, including changing Type A personality and establishing a correct view of body shape.
2026-04-28
Article 19: Washing Away Stress and Immersing Yourself in Cleaning – Mindful Bathing and Emergency Cleaning Kit
This section introduces the method of mindful bathing, using hot water and aroma to wash away stress. It also explains that cleaning, as a creative and rewarding task, can help shift attention away from food and suggests making an emergency cleanup kit.
2026-04-27
Part 8: Discovering True Desires and Letting Go Techniques-Grasping and Letting Go, Squeezing the Foam Pack, and Skipping Over the Rock of Emotions
This section helps readers identify the true needs behind emotional hunger (such as loneliness or stress) and extends reaction time by "waiting a moment before eating." It also introduces letting go techniques such as grasping and releasing, squeezing foam packaging, and jumping over emotional boulders.
2026-04-24
Part 5: Mindfulness Meditation Techniques – Focusing on Feelings and Stopping Unconscious Eating
This section uses Kelly's example to illustrate the prevalence of unconscious eating and introduces methods for bringing mindfulness into daily activities. Specific techniques include conscious walking, such as "stopping and noticing the scent of roses," and the "5-4-3-2-1" sensory focus exercise.
2026-04-24
Part 6: Meditation to Clear Food Cravings – Focused Meditation, Sound Meditation, and Mindfulness Meditation
This section introduces three styles of meditation: focused meditation (concentrating on an object), speech meditation (concentrating on sounds or prayers), and mindfulness meditation (observing thoughts). Meditation can induce a relaxation response, reduce stress hormones, and increase serotonin levels.
2026-04-24
Anorexia and Bulimia: A Vicious Cycle of Western Cultural Influence and Self-Control
This chapter analyzes the exaggerated influence of Western film culture on the female body image and the vicious cycle of dieting-binge eating-laundering resulting from the pursuit of self-control. It provides detailed treatment guidelines, including psychotherapy and nutritional rehabilitation.
2026-04-23
Anorexia, Bulimia, and Body Image Disorders (Part 1)
This chapter introduces two psychological disorders related to weight loss: anorexia and bulimia. It provides detailed diagnostic criteria and analyzes the sociocultural factors that make modern women susceptible to these disorders in their pursuit of autonomy and perfection.
2026-04-22
Alternative strategies for different emotions: Say goodbye to emotional eating
This article provides specific, non-food-based coping methods for six common emotions: depression, anxiety, anger, distress, loneliness, and happiness. For example, exercise and relaxation techniques can be used to cope with depression and anxiety; communication and relaxation can be used to cope with anger; environmental changes can be used to cope with distress; and social interaction and...
2026-04-19
Distorted thinking: The cognitive roots of emotional eating
This article introduces the basic principles of cognitive therapy, pointing out that emotions are not directly caused by external events, but rather determined by our "unthinking thoughts" about those events. Through Alice's case, the article demonstrates how to identify distorted thinking such as "all-or-nothing thinking" and "should-statements," and replace them with more rational thoughts.
2026-04-19
Better Use Techniques: Self-Soothing Tools in Emergency Situations
This chapter summarizes how to combine various techniques and provides emergency methods such as the "revelation box" and the "soothing toolbox." Readers are encouraged to randomly select a technique and consistently try it when the urge to eat under stress arises until the urge subsides.
2026-04-17
Blogging and Venting: Finding Comfort Through Writing and Speaking Out
This chapter introduces how to gain comfort and new perspectives through blogging and reading others' blogs, and how to release emotions by confiding in trusted people. It provides venting guidelines and advice on using social media.
2026-04-17
Music and Gardening: Soothing the Soul with Melodies and Soil
This chapter explains how music can alleviate stress and promote eating by influencing heart rate and mood, and how the nurturing properties of gardening can bring calm. It provides specific suggestions on creating music playlists, planting flowers, and weeding.
2026-04-17
Weight loss during menstruation: Diet and exercise strategies during the plateau and slow-growth phases
This article continues by introducing the last two phases of weight loss during the menstrual cycle: days 15-21 after menstruation (the plateau phase of weight loss) and days 22-28 after menstruation (the slow phase of weight loss). It details the body's reactions during each phase, accelerated weight loss programs, and healthy weight loss diets to help women scientifically adjust their weight...
2026-04-11