Six simple tricks for those who are inclined to overeat.
– Fifteen-minute rule
Make a habit of delaying your meal for fifteen minutes. Tell yourself that if in fifteen minutes you still crave that chocolate bar, chips, or second ice cream – you can have it. In the meantime, try to distract yourself.
– Keeping a diary
When you get hungry – write down what you are experiencing. There could be all sorts of emotions: anxiety, fear, tension, etc. Once you identify the emotion – you can proceed to deal with it accordingly.
– Breathing exercises
Breathing exercises alleviate any stressful situation. Hypothalamic pituitary adrenal axis activates the moment you start feeling anxious which culminates in release of the stress hormones. When you force yourself to breathe normally – it sends a signal to your brain that everything is OK. No need to rush. No danger. Thus, the need to eat your angst away dissipates.
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– Simple exercises
Simple exercises help dealing with anxiety as well as eating if not better. If you do some squats, dashes, burpees, or stretching the moment anxiety hits you – you will calm down. Therefore, the food cravings will subside.
– Drinking water
That simple action can overpower some ravenous cravings. Stomach sends the signal as it becomes full. Which affords you a pause in time to ask yourself if you are really hungry. Or you are merely displeased with something and feel like eating your troubles away.
– Impressions
Create a distraction for your brain. Do something new. Watch something interesting, read something interesting, or solve a puzzle.
Do that all the time and not only when you are feeling peckish. Make your life interesting and fulfilled. Both physically and intellectually. To avoid emptiness that can be filled with food.
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