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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.

What else?
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?
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Member Comments About This Blog Post
  • PRETTYPITHY
    Thank you so much for this blog! IT is so helpful to read of others' struggles with the same issues. The TV definitely triggers me. I always want movie theater popcorn. And certain smells call to me. Your mastery over some of these cues gives me hope!
    1370 days ago
  • CAGMUAHFO2
    That is great that you were able to determine some of your triggers and come up with a plan to avoid them. It does take time to get it all in place but as long as you are trying you are making progress!!

    emoticon emoticon
    1370 days ago
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