Adjustments for Challenging Eating Issues

This week let’s continue to look at some of our eating habits and some ways to adjust them.

How are you doing at becoming aware of what you are eating and why? Remember to be mindful and it really helps to write things out. You will be amazed if you actually keep a complete list of everything you eat in a day with the time and reason. It is quite enlightening and also can start you on a “habit” of just being “aware” on a regular basis which allows for the chance to change midstream to a better choice.

This week add another simple change, such as substituting a glass of water in place of a soda or energy drink each day. Get a “crunchy” snack from the fresh fruit and vegetable part of the grocery in place of a bag of chips. Exchanging a “type” of food for one in a similar category – such as yogurt instead of pudding and the crunchy veggies or fruit in place of chips will make the changes work better. We tend to eat crunchy things when frustrated / worried as opposed to smooth things when we need comfort or are upset / distressed about something. As we become aware of the types of foods connected with the situation when we eat them – it allows calculated changes that will work better than random choices. I know this may seem kind of weird but it really does work.

Try using a smaller plate and only filling up the bowl or plate in the middle with space left around the outside. This way your portion size goes down and if you eat really slowly instead of inhaling your food (like someone’s going to take it away from you if you don’t get it eaten in 15 seconds), you will have time for the food to actually get to your stomach and allow you to feel full faster. You can also take enough time eating slowly that there isn’t enough time for seconds if you’re on a short lunch break or eating with others who have wolfed down their food and are ready to get going.

These little changes add up to making significant differences in what and how much you consume, which in turns positively affects your health and how you feel – both physically and emotionally.