If you get the urge to eat after spotting the bag of cookies on the counter after a stressful phone call, or you eat mindlessly when you’re not even hungry; you’ve got food triggers. Food triggers make you crave foods, and we’re not talking vegetables. We all have triggers that set us on the path of eating. What’s yours?
Here are a few suggestions for gaining control and sticking to your nutritional plan:
Write a Food Journal – Start recording what time you eat, how you feel and what you’re doing, as well as what you choose to eat. This may make it easier to discover your danger zones. A good journal helps you link your environment and emotions with what goes into your mouth. You must recognize your danger zones before you can plan a way to control your eating habits.
Distract yourself – Are you bored? Call a friend, go for a walk, read a book or try spending some time stretching. Really try positive activities that makes you think about something other than eating.
Brush your teeth – It seems simple, but the clean, minty taste can help to kill your craving. Better yet, floss your teeth and use mouthwash too! You might as well help prevent some cavities.
Remove the source – Give the cookies to the neighbor kids and ban the breadbasket from your table. Better yet, don’t bring tempting foods home. Taking control feels better than giving in to a craving.
If you’re going to eat, then JUST eat – Don’t watch T.V., read the paper, or do anything besides talk to the other people at the table. Be mindful of what you’re eating. Taste every bite.
Get away – Get yourself out of the danger zone. You might not be able to stop a craving, but you can physically remove yourself from the food temptation. Out of sight, out of mind!
Practice relaxing – Meditate, soak in a hot bath, or practice some other relaxation technique to handle stress without food. Slow controlled deep breathing exercises have great benefits too!
Talk to the Monarch Staff. They know what you’re going through and can offer support and suggestions to help get you past the craving. Stop by for a weigh-in and speak with our trained staff, or check out our different locations for hours and locations.
Just know that you are in control, and with a few of the strategies listed above, you can handle it!
