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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 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

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