Have you ever eaten something and had instant regret? At some point in our lives, most of us have eaten food just because it was there and not because we need it. Whether you’ve accidentally gone through a whole packet of biscuits while watching TV, couldn’t say no to the office cake at 3pm or snacked because we were bored - we’ve all done it. Here are some ways you can get back into the driver’s seat when it comes to what you ingest, and with some practice you’ll be able to differentiate between real hunger and appetite.
Understand Your Triggers:
Understanding what triggers your need to eat will help you eat only when you need to. Are you eating because you’re physically hungry, emotional/stressed or because you don’t want to upset your Grandma if you turn down the apple pie she baked specially for you? Here are some tips given to us by Duo to help you take control.
Tip 1: Practice mindful eating
Don’t worry, this isn’t another fad diet. In a nutshell, it’s just being fully aware of what and how you’re eating.
- When you eat, savour each bite consciously – no distractions! Especially the TV, emails or reading etc. If you’re focussing on what you’re eating, your body will recognise that you are nourishing it.
- Take time to chew your food – don’t just swallow it. Instead of eating a slice of pie in three bites, try taking smaller bites and enjoy every single one of them.
- Honour your hunger by eating when you’re hungry instead of waiting until you feel ravenous. In doing so, you’ll be telling your body it can have food whenever it wants – this will help dampen preoccupation with food.
Tip 2: Be conscious of your body’s satiety cues.
How do you feel after you overeat? Full and nauseated? Angry or ashamed of yourself perhaps? While this is a completely normal reaction, don’t beat yourself up too much. Instead, work on trying to prevent it from happening again!
Here’s how to do that:
- Keep a food journal and jot down what and how much you eat. There are diary’s that you can purchase online or Apps like MyFitnessPal which have most branded and non-branded foods. With this app you can also track calories and see the macro-nutrients if that is something you’re into as well.
- Eat when you’re hungry and stop when you’re full. I know this is easier said than done but if you’re savouring your food and taking time to ingest it, this will come easier than you think.
- If you’re not feeling hungry but want to munch on something (that boredom eating feeling we all know too well), choose a healthy snack instead of something that will make you feel guilty.
Try incorporating them into your daily routine for a happier, healthier lifestyle and keep on sparkling!
Original blog created by Duo Chelsea.