- We go out with friends, whether we are hungry or not we eat.
Advice: Eat if you need to eat, if you are hungry. If you want to eat out with friends, don’t eat home.
- We are bored.
Advice: Give yourself work and projects, read a book, make a puzzle, write, listen to audio books, watch a movie, find a hobby. There is so much to do out there, it comes down to you and your choices.
- We don’t eat satisfying enough.
Advice: Eat fats, carbs and protein. No more fat free foods. Eating regular yoghurt and drinking normal fat milk will actually lead to eating less. Stop whishing the food and have, on a place, a piece of meat or other protein, and 2-3 sides (one of them carbohydrate such as potatoes or rice, the other two vegetables).
- We watch TV or read the paper when we eat, so we lose sight of how much we eat.
Advice: Try eating without doing anything else in the same time.
- We form the habit of eating until we are completely full, and with time we eat more and more.
Advice: Eat until you are 80% full. As a rule you must stand up from the table while you are still hungry. Have dessert 30 min later, you might find that you don’t need it anymore.
- We have sweets and snacks when we are hungry, and should actually eat food.
Advice: When you crave something sweet know you are actually hungry. Eat food, even a meal, even if it’s the 3rd meal of the day and it’s before 3 pm.
- Celebrating days like Christmas, where we eat because it’s the tradition, whether we are hungry or not.
Advice: Regardless of where you go or what you celebrate you can control the amount of food you eat. Regardless of the tradition of your culture you can always say “it was delicious but I am full” even if you are not completely full. Respect others and appreciate the food they cooked for you, but control the amount of food you eat.
- We eat because it’s in front of us.
Advice: If there is food on the table that doesn’t mean we have to eat it all. Take time, do The Stop, and reflect on whether you need to eat more or at all, or not. Respond rather than react to the environment around you.
- Because we are happy, sad or depressed, angry, or stressed.
Advice: Many of us eat when we feel in certain ways. That is how you have educated your brain and body. What if you re-educate yourself to go for a walk when you feel down, or take a nap. When I am stressed I like to take a nap. Also take a moment and think about what you are about to do. Do you really, really need to eat that much?
- We go on holiday.
Advice: Holiday doesn’t mean we should eat everything we see or are offered. We shouldn’t refuse either. But what we can do is control the quantity of food we actually eat. Try all the foods, but try them. That means a little of each. That’s what I have always done and it works.
- We didn’t have enough sleep.
Advice: You get energy from food and you recharge through sleeping as well. Lack of sleep will only lead to overeating, particularly high energy foods, that’s sugary foods in general. Take afternoon naps, on the train etc. Sleep during the night, quality sleep not necessarily quantity.
Do you overeat? What are the reasons you overeat? What have I missed?
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