Advertising
Advertising

How Changing Your Eating Habits Can Stop Impulse Eating

How Changing Your Eating Habits Can Stop Impulse Eating

We all act impulsively from time to time, but too many hasty decisions can be very detrimental to anyone’s health. For example, impulse eating will not harm you right away, but after a little while your body will definitely start showing the negative effects of those decisions. Impulse eating is not to be confused with binge eating, which is when people eat large amounts of food at one time. Eating on impulse is the same as someone who buys on impulse. You do it without thinking and usually regret it afterwards! At least impulse shoppers can usually return the item and get their money back, but with impulse eating, it’s too late – the damage is done. However, impulse eating is easier to fix than you might think. You can stop impulse eating today, by applying a few simple changes to your daily life.

1. Eat More (Often)

Advertising

BACON SANDWICHES

    This might sound counterproductive, but eating more regularly is actually very healthy for you and will prevent you from getting too hungry which often causes people to eat impulsively. (Have you ever tried grocery shopping when you are hungry and wondered the next day why you bought so much junk food?) Plan to eat a small meal or snack ever 2 to 3 hours, and make sure you include a lot of healthy foods such as vegetables, fruits, protein and food that is high in fiber. You will not only curb impulse eating, but you will also have more energy, and boost your metabolism while getting all your servings of fruits and vegetables.

    2. Breakfast – the Most Important Meal of the Day

    Advertising

    Cereal With Strawberries2

      We’ve all heard this, but it is the truth! You know how you feel when you skip breakfast: hungry, lacking energy, brain fog, and even anger. And what happens when you get to work and see that someone has brought in donuts? Impulse eating happens. Before you know it, you’ve downed 2 donuts and are feeling guilty. Studies show that if you eat a good, balanced breakfast, you will be more able to say no to tempting treats. Plus, you will have more energy, think more clearly and just feel better about starting the day. If time is your enemy in the morning, there are plenty of make-ahead breakfast options. Google, Pinterest or any recipe website will provide you with many of these quick and healthy breakfasts.

      3. A Simple Water Bottle Can Stop Impulse Eating

        Doctors say that cravings and hunger can actually be thirst in disguise. When suddenly are tempted to grab some food you know you shouldn’t be eating, try drinking some water first. You will be surprised how often your body is actually thirsty instead of hungry. To do this successfully, you will want to carry a water bottle around with you. Look for a one that is leak-proof so you can carry it around with you wherever you go. Invest in a good water bottle because this is one habit that is extremely healthy for your body.

        Advertising

        4. Cut Out Evening Snacks

        popcorn

          Evenings are when most people get “the munchies.” You are more relaxed after a long day at work, the kids are in bed, and most people take this time to watch some TV, a movie, or hang out with friends. These activities almost always lead to eating, and usually not the healthy kind! To stop impulse eating in the evenings, set a “cut-off” time for yourself so you won’t eat anything after 7pm for example. Once the cut-off time happens, brush your teeth and floss so that you will be less likely to break your own rule. No one likes flossing, and the thought of having to do it twice should be enough to deter any impulses that arise afterwards.

          Advertising

          5. Take Control of Your Thoughts

          thinking

            This is the most important tip of all, because if you can’t conquer this one, you could be battling with all of the others for the rest of your life. Sometimes it feels like our thoughts and emotions govern our will, which in turn, governs our actions. However, it needs to be the other way around. Have you ever known someone who allows themselves to be governed by their emotions? They are usually up and down all the time and they do not lead very stable lives. When you consistently give in to impulse eating, it means you are not in control of your thoughts and emotions. In this area of your life, your emotions are dictating your actions.

            The next time you feel that impulse creep in, stop and ask yourself, why do I feel like I need to eat this right now? Take a couple of minutes and assess why you are emotional – maybe the impulsiveness is coming from stress or sadness. Or it could just be that you are so used to impulse eating that it’s no longer something that you even think about as a problem. Either way, you will need to stop, take a step back and remind yourself that you have a will, that it should dictate your actions, not your emotions. Emotions are not bad, but we should never be governed by them. This will not be easy at first, but over time you will be less likely to let your feelings dictate your decisions.

            More by this author

            12 Quick And Safe Ways To Get Rid Of A Stye Science Unlocks The Secret To Why Introverts Prefer Alone Time To Socializing Mother And Daughter: A Long-Awaited Reunion After 82 Years 8 Habits Of People Who Look Younger Than Their Actual Age Why Women Suffer From Insomnia More Often Than Men (And Ways To Help!)

            Trending in Health

            1 Expert Advice That Will Teach You How to Increase Your Metabolism 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 10 Ways a Silent Retreat Improves Your Mental Health 4 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 5 The Best Foods to Eat and Avoid When You Have Diarrhea

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

            Advertising

            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

            Advertising

            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

            Advertising

            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

            Advertising

            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

            Read Next