Things that make me eat (environmental cues and triggers)
Wednesday, March 06, 2013
I went to the beach all day one day this week to listen to my hunger signals--the natural ones, not cravings or false hunger prompted by a trigger in my environment.
Today I want to notice the things that make me eat and name (list) them so I will be aware of their influence on me and the bottom line (caloric intake).
Like many, When I see the refrigerator, I want to find a snack. Watching TV also triggers a connection to munching, a really bad and dangerous habit.
When a family member eats, I want some of that food, too, even if I already ate.
The aroma of some foods make my mouth water and crave them. I used to be vulnerable to the smell of chocolate, cinnamon buns, freshly baked bread, and brownies to name a few items. Not so much anymore. I developed a food intolerance to chocolate and wheat, and after getting sick enough times after indulging my cravings, I stopped craving them. The certainty of sickness outweighed any momentary good taste sensation.
I used to want a snack when TV commercials advertised fast food. Not so much anymore because I know it will make me sick.
I used to want to eat the whole jar of Nutella chocolate spread or Philadelphia cream cheese, but now that is not a problem because I don't want to get sick.
I used to want popcorn at the movies, but I got out of that habit.
I want to overeat when there is a lot of food on the table. Maybe I should just take a plate of food into the dining area, and leave the rest in the kitchen out os sight.
Eating slowly is a hard habit for me to master and I am still working on it. Not watching TV helps me slow down and notice my meal instead of inhale it. Stopping when 80% full is also hard when I see lots of food waiting to be eaten, although it is not my planned portion.
I never feel like eating when exercising.
Therefore I should avoid the TVand refrigerator, and I should exercise. That is simple in theory, but pretty hard still in practice. So I have to practice and practice because practice makes perfect.
This is learnable...after all, I learned to walk, didn't I?