By: Dr. Kim Feinstein, Psy.D., Crimson Mountain Medical Psychologist and Behavioral Weight Loss Specialist
Daily we’re overwhelmed with consuming “cues” — triggers that affect what and the way a lot we eat. There are various explanation why we eat that don’t have anything to do with satisfying our physiological wants (e.g., social, exterior, and inner cues). When you turn out to be conscious of your meals triggers, you possibly can start to handle these cues and ultimately overcome them.
When our social atmosphere triggers us to behave in a sure manner.
Environmental stimulants that encourage you to eat.
Patterns of thought, emotion, or underlying psychological points that encourage you to behave on an impulse.
Examples: Are you triggered to eat…
|• Round sure members of the family or associates
• At events or particular events
• If you find yourself conducting enterprise
over a meal
• When being urged to eat by a meals pusher
|• On the sight or odor of meals
• By particular meals
• At explicit locations
• Whereas engaged in particular actions
• At sure occasions of the day
|• If you find yourself feeling unhappy or upset
• If you find yourself drained
• If you find yourself experiencing bodily discomfort
• After an argument
Managing Your Consuming Triggers
Seems, you’ve got extra management than you suppose. Listed below are a number of ideas that can assist you handle your consuming triggers.
Maintain a journal of your feelings to assist establish your consuming patterns. As an illustration, do you end up habitually reaching for sure meals when you’re mad, unhappy, and even glad?
Develop Optimistic Self-Discuss
Our ideas instantly have an effect on our behaviors. Write down your targets and needs and look to them typically that can assist you keep targeted on what you need. Confer with your record when self-defeating ideas creep into your thoughts to remind your self that you’re able to success.
Cease Distracted Consuming
Should you eat whereas watching TV, you might be almost definitely paying extra consideration to what’s occurring on the display than what you might be placing into your mouth. Senseless consuming not solely makes meals much less satisfying, nevertheless it additionally results in overeating.
Have a Plan
Should you can’t keep away from socializing, create a plan to efficiently keep on monitor. Have a look at the menu earlier than you arrive. Or rise up and take a break in the midst of your meal if you’re tempted to overeat.
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