We’ve all been there. Despite that green smoothie you managed to down this morning, it takes just one snarky email / very unfriendly customer service run-in / inconsiderate neighbour to park in your spot and the next thing you know – you’re knuckle deep in a jar of chunky peanut butter and you don’t know what happened to that block of cheddar. Bingeing doesn’t need to be your go-to coping method.
Here are a few ways to help you gain control of your emotional eating.
Tap into other sources of pleasure
The key to reaching your healthy weight and avoiding binging is to embrace a variety of things that tap into that happy brain chemistry, not just food but friendships, movement, music, art, relaxation and love. Think about what you enjoy, and find ways to weave in healthier pleasure hits throughout the day.
Don’t forget to eat
Skipping meals or spacing them too far apart means you’re setting yourself up for hunger – resulting in you eating everything in sight. Research suggest that the glycemic impact of the foods you eat at one meal can last for up to 14 hours and influence what you decide to eat for your next meal. Eating protein and fiber rich meals or snacks every 2 to 3 hours can help keep your blood sugar levels normal, your metabolism revved and your cravings under control.
If you’re going to indulge, slow down and enjoy it
When you don’t eat your food slowly, you miss the experience of eating and the pleasure that goes with it. Instead, practice mindful eating. Slowing down allows you to recognize when your joy in the meal is waning and gives your body time to send fullness signals to your brain, a process that takes about 20 minutes.
Make a point to relax
When you’re stressed, your body releases hormones that stimulate your appetite for fatty treats like cookies, cake and ice cream. Feeling guilty when you eat is just as bad. It makes you more likely to eat food quickly, which means you miss out on one of the main reasons you’re eating in the first place.
Tell yourself to halt
Ask yourself if you are Hungry, Angry, Lonely or Tired before you eat. If its simply hunger, eat something. If not work on addressing what is really going on with you.
Drink more water
Sometimes your body thinks it’s hungry, when in fact it’s just thirsty. Drink a tall glass of ice cold water when you feel hungry; the chilly drink will cause your metabolism to speed up because your body is working harder to warm the water and you’ll feel fuller.
Clean your pantry
Bingeing usually happens at home, so if you don’t have junk food readily available, you’ll be less likely to binge. Fill your kitchen instead with healthy snacks such as carrots and celery or Greek yoghurt with blueberries.
Get moving
A common misconception about exercising is that it makes you even hungrier. However, a moderate amount of exercise can actually suppress your appetite. Just don’t overdo it. Bingeing is likely to occur when people exercise in an extreme way and don’t know how to re-nourish their bodies.
Start your personal lifestyle journey today by registering with MiLife for N$150 per month for 24 months.
Visit www.milife.na or call +264 81 829 5111 today for more information.