Each of us has faced a situation where food becomes a way to cope with emotions rather than a way to satisfy hunger. If this happens regularly, it is worth considering how to deal with it.
We have gathered 15 recommendations that will help you control emotional eating and develop new, healthier habits.
How to stop mindless eating?
1. Often we finish the last bite on our plate even when we are already full. This urge to complete what we started affects our eating behavior. It is difficult for us to stop until the plate is completely empty.
What to do? Try leaving a little food on your plate. If that doesn’t work, leave a tiny piece that won’t be perceived as a full meal. After all, you won’t eat what isn’t on your plate.
2. The first few bites are the most delicious. Therefore, if you are hungry, try to reduce portion sizes to avoid overeating. If you are dining at a restaurant, ask the waiter to pack half of your meal to go before your food is served. This will help you not eat the entire portion.
When you get home, put the remaining food in the refrigerator in a hard-to-reach place. This way, not seeing the food will help you not think about it.
3. Put on your plate as much food as you usually eat, and remove ⅕ of it, replacing it with vegetables. This method is simple but effective.
4. We don’t always eat when we are truly hungry. Ask yourself: do you really want to eat? If the answer is no, but you still can’t resist the food, say out loud: “I will eat this even though I’m not hungry.” This will help you become aware of your eating habits.
5. Studies show that people who leave “evidence” of what they have eaten on the table eat less than those who immediately throw away leftovers. Leave empty plates and bottles on the table to stop in time when you see how much you have already eaten.
6. We usually eat about 90% of what we put on our plate. However, at the moment of serving, it is difficult for us to understand how hungry we are. Therefore, always use small plates. This may seem simple, but it really works.
7. It takes our body about 20 minutes to digest food and realize it. If we eat quickly, we may overeat, as the feeling of fullness hasn’t had time to come.
Therefore, try to stretch your meal. Use various techniques: eat with small spoons or chopsticks, switch hands, or put down your utensils after each bite.
8. It has been proven that we eat more in company: with one person – 35%, with four – 75%, and if there are more than seven people – almost 100%. Don’t refuse friendly gatherings, just be mindful and don’t arrive at meetings too hungry.
9. Restaurants create a cozy atmosphere: calm tones, soft music, and friendly staff. In such conditions, we relax and may eat more than necessary. Let it be healthy and nutritious food. Ask the waiter about the dishes and make a conscious choice.
10. If you eat while reading a book or watching a series, you are likely overeating. Stop. Turn off gadgets and the TV. Imagine that you are a restaurant critic who needs to write a review on the dish. What is it like in terms of texture, smell, and taste? Focus on the process.
11. Sometimes we think that more advertised food is tastier because we expect something special. Lower your expectations, and even simple food will seem like a delicacy.
12. Want to switch to healthy eating, but healthy foods seem bland to you? Change your perception by mentally rewarding their taste qualities: “Today I will have a delicious salad of crunchy cucumbers and tender carp for dinner.”
13. Forget about “healthy” fast food in cafes. It’s just a marketing ploy. Most of these establishments offer the same unhealthy cookies and sandwiches as regular stores.
14. Business meetings and corporate parties are often associated with food. Follow the rule: eat vegetables before the main course. They will help satisfy your hunger and avoid overeating more calorie-dense foods. Also, ensure that there are no more than two dishes on your plate at a time. Periodically remind yourself that the purpose of the visit is work, not food.
15. When you feel like eating, don’t rush to fill your plate. Ask yourself questions: “Am I going to eat the food or use it?”, “Am I really hungry or is something bothering me?”.
These questions are very important – if your hunger is triggered by emotions, you can change your mindset by honestly answering them.
The most important rule is to start applying these recommendations right now. Don’t put it off until tomorrow or Monday; act at this moment. To stay healthy and have a beautiful figure, it is enough to follow these points. Over time, they will become habits that will give you a toned body without much effort.
Source: fithacker
