What should I do if I can't control my mouth if I want to lose weight

If you want to lose weight and can't control your mouth, you can improve it by adjusting your diet structure, eating regularly, psychological intervention, increasing satiety food, and shifting attention. The inability to control one's mouth may be related to factors such as excessive stress, irregular diet, nutritional imbalance, hormonal imbalances, and emotional eating.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and high sugar and high-fat foods, and replace staple foods such as white rice and white bread with whole grains. Increase high-quality protein such as chicken breast, fish and shrimp, and soy products, paired with non starch vegetables such as broccoli and spinach. Ensure a daily intake of 20-30 grams of dietary fiber, such as oatmeal, chia seeds, etc. Avoid extreme dieting leading to retaliatory binge eating.

2. Regular meals

Set a fixed time for three meals, with an interval of no more than 4-5 hours between two meals. Breakfast should include protein and complex carbohydrates, such as eggs paired with whole wheat bread. Lunch and dinner should be eaten in the order of vegetables, protein, and staple food. You can choose sugar free Greek yogurt or a small handful of nuts as an extra meal to prevent overeating caused by excessive hunger.

3. Psychological Intervention

Record dietary diaries to identify emotional factors that trigger binge eating, such as anxiety and loneliness, which can lead to emotional eating. Focus on food taste and slow down eating speed through mindfulness based diet training. Cognitive behavioral therapy can help establish the ability to recognize hunger satiety signals. Severe cases require psychological counseling intervention for pathological eating behavior.

4. Increase satiety.

Choose a combination of high protein, high fiber, and high moisture foods, such as pairing konjac products with lean meat or mushroom stew. Drink 300ml of warm water or clear soup before meals. Eating foods that require sufficient chewing, such as apples and celery, can prolong the eating time. Moderate supplementation of dietary supplements containing glucomannan increases gastric viscosity.

5. Shift attention

Delay for 15 minutes when there is a strong desire to eat, and engage in activities such as brisk walking and brushing teeth during this period. Prepare low calorie alternative foods such as zero calorie jelly and cucumber strips. Avoid exposure to high temptation foods when alone, and clear the household snack inventory. Cultivate hobbies such as painting and handicrafts that require hands-on participation instead of boring eating. Establishing long-term sustainable dietary patterns is more important than short-term extreme restrictions. You can set 1-2 opportunities per week to enjoy your favorite foods in moderation and avoid accumulating feelings of deprivation. Combining resistance training to increase muscle mass can improve basal metabolic rate. If accompanied by behaviors such as vomiting after binge eating, it is necessary to seek timely medical attention from the endocrinology department or clinical nutrition department to assess whether there is an eating disorder.