By: Dr. Kim Feinstein, Psy.D., Pink Mountain Scientific Psychologist and Behavioral Weight Loss Specialist
Each day we’re overwhelmed with consuming “cues” — triggers that affect what and the way a lot we eat. There are a lot of the reason why we eat that don’t have anything to do with satisfying our physiological wants (e.g., social, exterior, and inside cues). When you change into conscious of your meals triggers, you’ll be able to start to handle these cues and ultimately overcome them.
| Social Cues: When our social atmosphere triggers us to behave in a sure approach. |
Exterior Cues: Environmental stimulants that encourage you to eat. |
Inside Cues: Patterns of thought, emotion, or underlying psychological points that inspire you to behave on an impulse. |
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Examples: Are you triggered to eat… |
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| • Round sure members of the family or pals • At events or particular events • If you find yourself conducting enterprise over a meal • When being urged to eat by a meals pusher |
• On the sight or odor of meals • By particular meals • At explicit locations • Whereas engaged in particular actions • At sure instances of the day |
• If you find yourself feeling unhappy or upset • If you find yourself drained • If you find yourself experiencing bodily discomfort • After an argument |
Managing Your Consuming Triggers
Seems, you might have extra management than you suppose. Listed below are a number of suggestions that can assist you handle your consuming triggers.
Be Conscious
Preserve a journal of your feelings to assist establish your consuming patterns. As an example, do you end up habitually reaching for sure meals if you find yourself mad, unhappy, and even completely satisfied?
Develop Constructive Self-Discuss
Our ideas straight have an effect on our behaviors. Write down your targets and wishes and look to them typically that can assist you keep targeted on what you need. Check with your checklist when self-defeating ideas creep into your thoughts to remind your self that you’re able to success.
Cease Distracted Consuming
In the event you eat whereas watching TV, you might be more than likely paying extra consideration to what’s occurring on the display screen than what you might be placing into your mouth. Senseless consuming not solely makes meals much less satisfying, nevertheless it additionally results in overeating.
Have a Plan
In the event you can’t keep away from socializing, create a plan to efficiently keep on observe. Have a look at the menu earlier than you arrive. Or rise up and take a break in the midst of your meal in case you are tempted to overeat.
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Dr. Kim Feinstein, Psy. D. is a Licensed Scientific Psychologist and Pink Mountain’s Behavioral Weight Loss Specialist. She makes a speciality of weight administration, physique picture issues, and consuming problems. She prides herself in her capability to teach, information, and encourage sufferers to beat obstacles and in the end obtain their targets.
