Keep Track of Your Achievements
One positive form of reinforcement can be found in the simple method of recording your achievements. Part of why this can be so great for you, is because it gives you a great picture of how far you’ve come. This can give you the extra push you need to get to wherever your finish line may be. Always start with the easiest goals to complete to get started. It will feel good to get things off your shoulders so that you can have less to worry about.
Change the Way You Reward Yourself
Did you grow up feeling like food was always an appropriate reward for good deeds and major accomplishments? This is another seemingly harmless, but subtly dangerous way to raise children. When they become adults, this practice could send them speeding off to a fast food chain to have that meal they’ve been thinking about all night. It’s not healthy to associate brands or food with health and happiness, when the nutritional content is so seriously lacking. It will be important to change the way you feel about rewarding yourself. You can eat something low calorie and healthy, but it would be even better if you decided to do something physically enriching.
Visualize the New You
One of the most powerful methods of self-care, is the ability that people have to envision great things for themselves. Motivational speakers often say that the thing that helps a large number of people to achieve their goal is to see themselves where they want to be in the future. Focus on the positivity you’ll find and create as this new person. Try to see a few details about what kind of person you will be. What would this process mean to you? Taking good care of yourself is essential for battling emotional eating.
How Mindful Eating Can Help
Did you’ve read the title of this article and ask, “What is mindful eating?” Mindful eating is a process that you use to gain control over eating habits. Sometimes when you eat, you’re tired, bored, or simply killing time. During these types of eating rituals, time may seem to pass quickly without your noticing, or even more distressing, you look down and realize that you completely obliterated a bag of snacks that you just purchased that day. One really great way to deal with that sort of occurrence, is to make it a point to practice mindful eating.
Experience the Meal
The first step to good mindful eating habits, is to focus on the meal. This is to say in a very literal sense to focus on how it looks, what it’s made of, and to notice things about what you’re eating. This will cause you to slow down truly have control over how much you are eating during your meal. As you learn to savor the taste of the food, rather than shoveling it and swallowing as quickly as possible, you will have an enjoyable experience that allows your body to digest and chew your food sufficiently.
Get Rid of Distractions
A lot of times, it can become easy to binge eat food when you’re distracted. This means that when you are first trying to retrain your mind and body to eat properly, it might be a good idea to reduce the amount of distractions such as television or social media when you are sitting down to have a meal. Snack foods are made to tempt the senses and be momentarily enjoyable, but when you take away the focus of eating and allow your hands to go into auto pilot, that could be a path directly to unmonitored eating.
Waiting 20 Minutes
When it comes to eating seconds, a good rule to use is the “Wait 20 minutes” before you eat more food rule. Science has been telling people that it takes a small amount of time between the consumption of food and the brain’s ability to registers that food has been eaten. If you have waiting the full 20 minutes and you still feel hungry, there is a chance that you are still hunger, but if you got distracted and found some other way to fill your time before eating, then you just might have been bored.
Why You Should Journal if You Are an Emotional Eater
Do you eat meals that are larger than you should eat? If so, do you know what kinds of things contribute to the habit? Then you might want to try keeping a journal, because this can be an extremely effective way to peer into your daily routine and learn new information about yourself. Once you’ve looked at the information that you’ve collected, you can then begin to make some changes in your habits.
You Learn What Triggers You
Keeping a journal is important because it can give you specific information about the times of day, moods that you were in, and what you ate. This can give you a more accurate representation of how you came to be eating in the first place. If you notice that at a certain time of day you felt tense and wanted to eat a specific food that you use to self soothe, that is extremely valuable information because it helps you to establish a pattern of behavior, and helps you to avoid the things that cause you to lose control.
You Can Plan
After you know what things can become potential triggers to overeating situations, you will have a better chance to prevent any situations that might make you want to overeat. This can be done in a few different ways, but one of them would be to simply avoid certain types of snacks. You can easily find some healthy alternatives that give you better eating habits. If it is something social like a phone call from a person who causes you stress, then you can slot tie for them at moments where you are les emotionally vulnerable. Nothing you do shouldn’t come at the expense of your well-being. Join My FREE Nourish Your Selfie 5 Day Experience
Honored to be in this life journey with you!