By: Dr. Kim Feinstein, Psy.D., Pink Mountain Medical Psychologist and Behavioral Weight Loss Specialist
Day-after-day we’re overwhelmed with consuming “cues” — triggers that affect what and the way a lot we eat. There are numerous the reason why we eat that don’t have anything to do with satisfying our physiological wants (e.g., social, exterior, and inside cues). When you turn into conscious of your meals triggers, you’ll be able to start to handle these cues and finally overcome them.
When our social surroundings triggers us to behave in a sure means.
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 relations or pals|
• At events or particular events
• When you find yourself conducting enterprise
over a meal
• When being urged to eat by a meals pusher
|• On the sight or scent of meals|
• By particular meals
• At specific locations
• Whereas engaged in particular actions
• At sure occasions of the day
|• When you find yourself feeling unhappy or upset|
• When you find yourself drained
• When you find yourself experiencing bodily discomfort
• After an argument
Managing Your Consuming Triggers
Seems, you’ve extra management than you assume. Listed below are a couple of ideas that will help you handle your consuming triggers.
Hold 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 joyful?
Develop Optimistic Self-Discuss
Our ideas straight have an effect on our behaviors. Write down your targets and needs and look to them usually that will help you keep targeted on what you need. Discuss with your checklist when self-defeating ideas creep into your thoughts to remind your self that you’re able to success.
Cease Distracted Consuming
In case 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, but it surely additionally results in overeating.
Have a Plan
In case 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 in case you are tempted to overeat.
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