It is important to know what triggers you to eat when you know you’re not hungry. If you can identify your food triggers, you can proactively take steps to minimise their impact. Below are some examples of common triggers and suggestions to help you develop healthier habits.
Trigger – Do you eat because you can see or smell food? e.g. driving past a fast food restaurant on your way home or walking past a bakery on your way to work?
Solution – Take an alternative route to work so you are not tempted by fast food options.
Trigger – Are you eating because you are bored, tired, stressed, depressed, or lonely?
Solution – Practice 20 minutes of yoga, talk to a friend, or go for a walk.
Trigger – Caught up in someone’s birthday or a celebration?
Solution – Encourage your workmates / friends to engage in social activities that don’t involve eating unhealthy foods or consuming alcohol. Try suggesting where you go (so you can control what’s on offer), or a picnic where you can take a food choice that suits your eating plan.
Trigger –Prompted to join in because others are eating around you?
Solution – Ask you partner / friends / family members to assist you with your weight loss journey. For example, ask them not to offer you high calorie snacks, and/or to include healthy snacks at workplace morning teas. You could start a running group, go to a dance class, go surfing, or join an art class.
Trigger – Not paying attention to what and how much you are eating? e.g. eating in front of the TV?
Solution – Avoid eating while watching TV, or at your desk. By eating mindfully, paying attention to what you eat and how much you eat, you will naturally consume fewer calories.
So, what are YOUR food triggers? Take a moment to reflect on this, then use some of the solutions above or brainstorm some others for when you are faced with your triggers again.
Article by Metagenics, Your Shake It Journey.