If you want to set yourself up to feel better around food, consider the following tips:
Eat sufficient, balanced fuel every 3-5 hours. The human body is designed and works best when properly fueled every 3-5 hours. Going longer than that often leads to hormonal changes that increase cravings, make you eat faster, and make it harder to feel full / satisfied. If you find yourself hungry more often than 3 hours, consider if you’re giving your body adequate, balanced nutrition. Not eating enough energy will leave you hungry similarly to having a meal without a balance of starch, protein, and/or fats.
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Manage stress. While we can’t always control what happens around us, we can work on our response to it. In regards to food, it’s important to be aware that stress (whether short term or long standing) not only changes hormones in the body that change food preference but also serve as a coping and distraction tool. That doesn’t mean using food to cope is bad – that’s part of being human. But blaming yourself for “lack of self control” when it’s really about “I need support” is unfair to yourself.
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Stop the food shame. Emotional eating (eg, eating food for reasons other than physical hunger such as pleasure, celebrations, emotions etc) is not wrong. It’s part of the human experience. Feeling guilty because you had chocolate takes the pleasure out of the experience. And lying to yourself that “this will be the last time” also makes you more likely to eat past the point of enjoyment. And let’s be honest, there will be more cookies. Additionally, trying to “exercise off” the treat not only takes the joy out of food (and exercise), it also sets you up to be more hungry in the long run. Instead, please enjoy the full food experience.
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Real World Practice
So before you dip into the office bowl of candy, take 1 minute to close your eyes, take a deep breath, and gently explore your physical and emotional state:
Physical Hunger :
Am I physically hungry? |
Something Else:
If it’s not biological hunger, maybe something else is at play. What part of me is eager to enjoy this food right now? Eyes – Do I want it because I just saw it / keep seeing it as I walk to the front desk? Hands – Am I looking to keep my hands busy / occupied? Mind – Am I looking for a reason / permission to take a break and step away from or avoid a challenging experience? Mouth – How well does it satisfy the flavor, texture, temperature that I’m really looking for? Heart – Am I looking to connect with other people at the office? Will it help me feel calm and comforted? Do I need a reward / acknowledgement for a tough day / experience? Do I need love, self compassion, and self care? |
And if you’re finding yourself particularly challenged around foods, perhaps the next post is right for you.