Weight gain can creep up on us all if we’re not careful about mindless eating. Here’s what to watch out for:
1. Eating something just because you see it “Out of sight, out of mind” works great for avoiding food temptations. Be sure you don’t have a candy jar on the countertop, or a bag of cookies staring at you from the pantry. If tempting treats are somewhere where you consistently see them, you have to consistently make a Yes or No decision every time you see it. Don’t put yourself through that! Keep junk food out of the house, or at the very least out of sight. Another version of “eating just because you see it” is the Clean Plate Club. If you habitually finish every bit of any food that’s in front of you – regardless of whether you’re actually still hungry or not – that is a classic version of Mindless Eating. Many of us have been taught to always finish everything that’s on our plate. If you want to avoid weight gain, that’s not a good habit! Pay attention to your actual hunger and fullness/satisfaction signals before you take each bite. Quit when you’ve had enough, regardless of whether or not your eyes tell you that there’s still food there to be eaten!
2. Eating out of habit Late night eating is a classic example of this Mindless Eating version. Like clockwork, your brain says “OK, it’s 9:00 pm, time to eat something before bed.” This is usually just a habit, not a real hunger desire. Next time the after-dinner craving hits, take a moment to evaluate: Am I really hungry, or is this just a mindless habit?
3. Eating as a substitute or distraction This is the big one for stress eating and emotional eating. It’s all too easy to use food as a distraction from uncomfortable feelings, like stress or anger or loneliness. If we’re eating something yummy, it gives us something else to think about for a minute or two. Next time you have the urge to stress eat or grab some sugar after a rough day, pause for a moment and ask yourself what you really want. Is it peacefulness or a sense of control? Is is a reward for a day well done? Is it a pleasant sensation or an enjoyable experience? Is it calories because you’ve gotten too hungry? Whatever the answer, chances are that junk food is NOT what you really want in that moment!
Your friend and Coach, Dan DeFigio
https://beatingsugaraddiction.com
P.S. I’ve got a brand new Back To School online nutrition program available. Hit Reply if you want details on it or any other online programs or Meal Plans.