Um...ok now let's get real. We may eat for those reasons some of the time. But what about the other 90% of our munching? When we eat things that we know are unhealthy and in copious quantities. Even past the point of being full sometimes. Or items that we have vowed not to eat, but still find ourselves binging on even though we feel guilty later. Why do we promise ourselves to change our diets every January 1st, but by February we have gone right back to our old ways?
It's important for us to begin to recognize our "triggers". The reasons that we chow down seemingly beyond our control. Or differently than our brains know that we should be. Some of mine over time have been:
1) Skipping meals and becoming over hungry, so by the time I do eat I am ready to scarf everything in sight. I then end up overeating on items that provide immediate quick relief. These are rarely the best choices.
2) Fatigue or Boredom. Sometimes I hit the pantry just for something to do. Or to break up the monotony of my current activity...like if I've been on the computer for too long perhaps.
3) Depression. Eating can provide emotional comfort at times. I truly believe that chocolate is a natural form of therapy.
4) To follow the crowd. Everyone around me is eating so I feel I'm missing out if I don't join in.
5) Habit and tradition. We ALWAYS eat candy and popcorn at a movie don't we? We usually have a bedtime snack.
6) Sugar addiction. Food can have powerful effects on our physical and emotional systems similar to drug addictions. It can take time and great willpower to overcome these drives. Sometimes even counseling is in order if the situation is severe.
7) Availability. We haven't made the right choices while at the grocery store so when we go to find a snack there are no healthy options available.
8) Holidays or social events. Food is everywhere and we feel jipped to miss out on the items we enjoy.
9) Eating while distracted. If you start eating chips while watching TV (or writing a blog post) it is easy to stop paying attention to how much you are eating until you have finished the whole bag. Even though you only meant to eat a handful.
It's important to identify your own personal triggers so you can take steps in advance to avoid or deflect them. Get out of a piece of paper right now and write down all the triggers you can think of. Then try to come up with at least two ways that you can tackle each one before it strikes. Some examples would be making more health conscious shopping lists and being sure to always eat breakfast.
Great post. What about stress eating? I know that is my trigger. Any tips?
ReplyDeleteDang - I KNEW I'd forget one. :-) Stress is a HUGE factor in mindless eating. Thanks so much for mentioning it. Similar to what I said about depression...food provides a temporary distraction and comfort. But sadly we usually feel worse rather than better once the initial euphoria wears off!! The best thing to do is to try to find alternative outlets for your stress in advance of the binge. Exercise is the best stress reliever I have found but a phone call to your girlfriend or a hobby that you enjoy can work well too. Best thing to do if you feel yourself about to go for the cookie when stressed is to remove yourself from the location. Don't hang out near the kitchen. Go for a quick walk around the block or dive into a project that will divert your attention. This will not only save you from yourself in the snack category, but also will help get your mind off of the source of the stress. Another option is to grab an apple instead of a pastry. :-) Not as fun I know but in the end reaching your goals will feel better than eating that cupcake would have anyway!
ReplyDeleteThank you for the suggestions!
ReplyDelete