Ok, so I’m guilty of using photos that don’t have a link to mindless eating but don’t you feel less stressed after seeing photos of beautiful beaches? I know I’m now desperate to get in my bikini and go on holiday, but alas, a stuffy lounge and laptop will have to suffice for now!
You know what to eat, when to eat and what you should moderate but what happens in the moments of least control, lack of concentration or that night out with the girls? Today I want to draw your focus to ‘mindless eating’ , which might be more prevalent in your life than you realise.
You want to maintain your current weight, or continue a steady weight loss but you also don’t want to be the person who says “I can’t eat that, I’m on a diet.” I’ve put together some tips that will help you stay on track, whilst still eating your favourite foods!
Out of sight – We’re more likely to be influenced by food if it’s in plain sight. There are two ways to combat this. a) Keep it out the house until you need it (for a party or event etc) b) Keep it off the surfaces, and therefore away from view. If you have a high cupboard, pop it in there. The harder it is for you to obtain, the less likely you are to eat it.
Social eating – We’re more likely to overconsume when we’re talking, or effectively been distracted from what you’re putting in your mouth. The best way to combat this, is to portion out what you want to eat and stick to it. When you’re made aware of what you’re eating, you’ll pay more attention to your hunger signals.
Preparation – Do you find it hard to control your eating when you’ve finished a day’s work and you’re back home? Get head of the game. When making your lunch for the day ahead, decide what you’re eating for dinner the next day. Either include it in your prep, or take it out the freezer ready to cook up when you’re home. They might be small changes, but a little preparation can go a long way.
Meal time – Coming from a family who enjoy the larger things in life, I understand the initial struggle when it comes to downsizing your portions! Regardless if you’re cooking for one or ten people, try to make sure you only cook enough for those eating. If there’s more left over than expected, portion this up and place into tupperware for the next days lunch. This way you’ll be less likely to pick at the leftovers, and believe or not, it takes about twenty minutes for you to feel full – So eat slowly, and sit tight!
Big plate, little plate – This is such a simple trick, but it’s so effective! When dishing up your meals, regardless if you’re using tupperware, bowls or plates quite simply use a smaller option. Believe it or not, your feeling of satiety will be greater if you eat the same amount of food from a smaller plate as it appears you’re eating more. You can even go as far as using small cutlery, which means smaller mouthfuls leading to slower eating time.
Emotional eating – I’m very aware this can be a sensitive subject, and a whole other topic but I just want to touch on it briefly. If you know a certain emotion might lead to a period of overeating, try to find alternative ways you can occupy yourself. Something as simple as taking a walk can help, and If you start to elevate your heart rate you might even unlock those cheeky endorphins (a chemical in your brain that makes you feel happy and even less stressed).
So there you have it, a few nuggets of information to sink your teeth into. I don’t want your life to be made difficult by stressing over food, so having a few little tips up your sleeve will hopefully make the whole process that bit easier.