Eating is necessary for life. We innately crave foods and drinks high is sugar, fat and salt. This comes from our ancestors who had to hunt and gather food and there was potential for periods of fasting. As a result our bodies crave the food that can potentially contain and store the most energy for the future. The problem, in the 21st century there is food EVERYWHERE!!!! On TV, in advertising on social media, as soon as you enter a shopping mall it is difficult to walk 20 meters without seeing potential to eat something.
These external triggers wanting us to eat can be controlled, a bit like a puppy. It is all about training and strategies, for example, before shopping for groceries try eating a food that is high in nutrients and fibre (which helps keep you feeling full), something like a piece of fruit is a great go to food. Another strategy can be having thought of what you are going to eat before you get to the food court. This gives you time to think about the potentially healthier options and not be taken over by the smell of the fried foods. Once you have made a decision away from the food court, try to commit to it unless a healthier alternative becomes more appealing.
Internal triggers are just as nasty, boredom is a common state that leads to overeating and commonly the fatty, salty and sugary foods and drinks. When these moments happen try becoming aware if you are reaching for the snack foods. Being aware of behaviour is a powerful skill and will help you develop new behaviours. Secondly is to replace rather than eliminate the unhealthy snacking. Substitutes like:
- Try having a drink of water (often thirst is mistaken for hunger)
- Going for a walk
- Talking to a friend
- Changing the environment you are in
- Try substituting the snack for an apple or wholemeal crackers and hummus or vegetable sticks and dip such as cottage cheese. Being prepared is the key!
- Having a drink of tea or coffee (try low fat milk or alternatives and instead of sugar try Stevia a natural sweetener)
- Diet drinks (in moderation)
So we may not be able to eliminate the triggers but we can substitute what we do with those triggers. Awareness and preparation are your two best friends!
