The new year brings with it some old situations: working from home, self-isolating, and being close to food all the time.
Some of us may enjoy home-cooked meals and not have to walk far to get a snack, but working near the fridge poses a challenge in maintaining healthy eating habits. But rest assured, there are ways to minimize mindless eating and filling yourself with empty calories, even when you can’t socially distance yourself from the kitchen cupboard.
After years of nutritional counseling, I see that my clients’ judgment about their diet is a great predictor of future behavior. If you scold yourself for overeating, it can send you into a spiral of bad feelings, which can lead to more emotional eating. On the other hand, being kind to yourself can help you establish a healthier mindset when it comes to indulgences and this can allow for a more balanced lifestyle.
I’ve found that incorporating mindful strategies around eating — which have nothing to do with judgment — can be quite helpful for those who struggle with “unconscious” eating. Below are some practical tips that can help you minimize unnecessary snacking and get the most out of your food.
Stop, think, eat
Before reaching for that cookie or packet of chips, stop and ask, “Do I really want this now?” or “Am I craving this food because I’m hungry or because I’m bored or stressed?” Think about it — if you really want to eat, go for it. But if your answer is no, you’ve stopped yourself from pinching excessively. The idea is to make the decision to eat a conscious choice.
The hunger meter is a tool that incorporates the “stop, think, eat” strategy, as it allows you to stop and measure your hunger level before eating. If you’re on the hunt for a snack but realize you’re not really hungry, you might be craving something else, says Wendy Sterling, nutritionist and co-author of “How to Nurture Your Child Who Has an Eating Disorder” — in free translation. Try going for a walk, taking a shower, calling a friend, or taking a nap.
Fill your kitchen with fiber-rich foods
It is quite difficult to unconsciously eat fiber-rich foods like vegetables, salads, and fruits. That’s because fiber is “heavy” and fills you up quickly. Fiber-rich foods also help keep your blood sugar levels steady, which can help prevent impulse eating or binge eating.
A fresh salad with curd cheese, olives and capers is high in fiber, helping you feel full and reducing cravings.
don’t bring it home
The decisions you make when it comes to spending are a big precursor to your ability to stay on track. In short, if you bring it home, you will eat it. If you don’t want to mess up your diet goals, let the bullshit sabotage your efforts down the aisle.
Practice controlling the amount
When choosing foods, avoid large portions that easily allow for uncontrolled eating. Prefer food in individual portions or, if you prefer larger packages, divide food into smaller bags or pots at home.
Schedule times for meals and snacks. It’s important, especially when working from home, to stop and take time to eat. Better yet, plan ahead what you’re going to have for lunch or snack. Honoring your food breaks will prevent cravings and give you more energy for the day. It will also help you avoid impulse eating during a stressful job.
plan a treat
Similar to meal planning, plan an extravaganza. I think of those moments being at birthday parties or dinners out (think a nice piece of chocolate cake), but even during routine situations, planning rewards for helping you to minimize the sweet tooth and avoid overeating. If you’re in the mood for chocolate, set aside a few pieces of Hershey’s to eat after lunch. If you love pizza, enjoy it once a week for lunch or dinner. This can help to minimize obsessive thoughts about this type of food, in addition to the fact that you’ve given yourself permission and deserve to enjoy them.
Eat at the dinner table, not at work.
Creating a space to enjoy meals and snacks can help prevent mindless eating. Find a table, island or anywhere you feel comfortable eating and make it your home’s dining area. Eat slowly and savor every bite. Pay attention to the flavors and textures of the food, so you can get the most enjoyment out of your meals.
get rid of distractions
Accessing social media or watching Netflix while eating takes the focus off your food and prevents you from registering the moment you’re satisfied. In fact, people who played a game of computer solitaire during meals ate faster, ate nearly twice as much, and felt less full than those who didn’t get distracted while eating, says the study that nutritionist Lisa Young cites in her book “Finally Satisfied, Finally Lean”. Put away screens, phones, and anything else that prevents you from being present while you eat.
close the kitchen
Decide when the kitchen will “close its hours for the day”, turn off the lights and close any doors. This can be very helpful in avoiding nighttime visits.
Other things worth trying
Here are other tips that can help you with unconscious eating:
Take a break for tea
Drinking tea can also help control cravings. “Drinking herbal tea sweetened with a little honey gives a break; makes you think for a minute about having a snack or meal that might be unnecessary,” nutritionist Bonnie Taub-Dix previously told CNN.
Keep a food and mood journal
Writing down what you eat and how you feel at that moment can help you identify triggers and minimize impulse eating. Additionally, writing down your daily diet at the beginning of the day can give you more confidence and keep you on track.
get enough sleep
Not getting enough sleep can lead us to consume up to 800 extra calories, according to a recent study. It is believed that sleep deprivation can cause our hormones to stimulate hunger and/or suppress the hormonal signals associated with satiety. Try to sleep 7 to 9 hours a night.
You can gradually work on these 12 tips by putting one or two strategies into your routine each week. This approach will help you to eat more mindfully.
This content was originally created in English.
original version
Reference: CNN Brasil
