How To Stop Mindless Eating

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How To Stop Mindless Eating

Do you ever feel like you’re eating more than you’d like without really even noticing?

I’m going to show you how to stop mindless eating and get in control of your appetite.

Hi, I’m Ivana.

I’m an online nutrition coach specializing in helping people change their relationship with food.

Today we’re going to talk about mindless eating.

This is a problem that a lot of my clients have faced and I’ve faced it myself too. I go through periods where it happens for me.

I’ve also experienced binge eating many years ago, which I was able to overcome.

Mindless eating can really hold you back on your weight loss goals and I want to give you some tips so you can cut down on mindless eating, control your appetite and get on the fitness journey that you really want.

Avoid Distractions

I know this is really tempting to do, but it’s best not to watch TV or be on the internet when you’re eating.

Most of us break this rule quite often. I do myself. Although I try my best to kind of fix it when I’m become aware that I’m spending too much time eating at the same time as I’m on the internet. For me it’s doing work at the same time.

Ideally you’re not sitting at your desk at work and chowing down, and then you don’t even notice what you’ve eaten. You want to be much more aware of what you’re eating, take your time, she thoroughly, and that means that you’re going to be a lot more mindful of what you’re eating.

Eat Slowly And Chew Thoroughly

It actually takes about 30 minutes for the gut peptides. Those are the messengers in your stomach to send the signal that something’s being digested.

I’ve linked the study below just in case you’re interested in reading about that.

So if you eat too quickly, it’s not good.

In this study, they compared eating the meal in five minutes compared to half an hour.

That’s quite a big difference and obviously most of us are going to be eating in that 15 to 20 minute range. It takes some time for your stomach to send those signals that you’ve eaten and for you to feel satisfied.

It’s best to take your time.

Portion Control

If you prepare your food and you put it on a plate in a specific portion then it doesn’t matter as much if you are mindlessly eating. You’ve already prepared the right amount.

If you eat directly from a bag or you have like a larger container of something, that’s not good. You may think that you’re going to eat a certain amount and then stop. It’s probably not a great thing.

Just portion your food out and then you can control how much you’re eating.

Keep Tempting Food Out Of Sight

This doesn’t seem like that would be a big deal.

You still know that the food isn’t the cupboard or you know that it’s in the break room at work, but it actually does make a difference. So I’m gonna link up a little study there below, uh, where they assessed people in the workplace and if they had attempting food, I think in this case it might’ve been M&Ms or something like that.

They had that tempting food either close to them. Within just a meter where they could easily reach it or in a different room. And it did make a significant difference to how much those people consumed of that treat food.

If you’ve got an open candy dish or a container of some sort of chocolates right in front of you – staring at you all the time – that’s going to be the worst thing.

Cause you’ll see it there all the time and say, “I think I’m gonna have some of that.”

And if you have these foods at home as well as certain things that may be your favourite treat food. Maybe it’s chips or chocolate, whatever it is for you.

Try to keep it out of sight and a little bit further away. The environment does affect how much you eat.

If you’re constantly reminded of those types of foods, you’re going to eat them more often.

Practice Mindfulness

Mindfulness is just being more aware of what you’re doing all the time.

So it doesn’t just relate to eating, but it is a great practice to incorporate into your life.

Mindfulness based stress reduction can be really useful for a lot of people.

So just being more mindful when you’re eating a, so you’re, you look at your food, you’d take your time to chew your food, to taste your food. It’s just being more aware and conscious of what you’re doing. It slows down the process, which we already know is a good thing. So if you want me to create an entire video about mindfulness having to do that.

I love the whole concept of mindfulness because it’s helpful for learning to be more in control of your body and all the behaviours that you have in your life.

It’s something that I kind of work on on a regular basis, and it’s a great way for you to deal with mindless eating.

Hopefully those things are helpful for you to stop mindless eating.

Ivana Chapman

Research Study About Eating Slowly

Research Study About Snack-Food Proximity

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 5-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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