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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)

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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

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    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.

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        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.

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          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.

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            Last Updated on January 3, 2020

            The 10 Essential Habits of Positive People

            The 10 Essential Habits of Positive People

            Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

            The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

            1. Positive people don’t confuse quitting with letting go.

            Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

             I will grant myself the ability to trust the healthy people in my life … 

            To set limits with, or let go of, the negative ones … 

            And to have the wisdom to know the DIFFERENCE!

             2.  Positive people don’t just have a good day – they make a good day.

            Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

            3. For the positive person, the past stays in the past.

            Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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            4. Show me a positive person and I can show you a grateful person.

            The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

            5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

            Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

            6. Positive people do not let their fears interfere with their lives!

            Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

            7. Positive people smile a lot!

            When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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            8. People who are positive are great communicators.

            They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

            9. Positive people realize that if you live long enough, there are times for great pain and sadness.

            One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

            10. Positive person are empowered people – they refuse to blame others and are not victims in life.

            Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

            How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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            I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

            Featured photo credit: Janaína Castelo Branco via flickr.com

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