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How To Control Your Appetite For Different Triggers

How To Control Your Appetite For Different Triggers

Do you often find yourself eating large quantities of food when you are stressed or tired? Have you ever pigged out on something just because it was there? You are not alone. There are many people who would classify themselves as binge eaters or at the very least, out of control of their appetites. There are always triggers at work when people struggle with binge eating, and trying to control your appetite without knowing these triggers is next to impossible. Some people are emotional eaters, some eat when they are bored, and others eat when they are tired. Sometimes people eat for all these reasons! There are a few suggestions you can follow if you want to control your appetite, and these will work unless the reasons for your binge eating go deeper than being bored or stressed. If you try the following tips and nothing seems to be working, take some time to look deeper into the issue to figure out the root cause of the over-eating. You can try to fix symptoms for years, but if you go right to the root and deal with it, you won’t have to worry about the symptoms anymore.

Eating When You are Bored

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    • Get an accountabilty partner at work for this issue. When one of you is tempted to eat out of boredom, take a walk together or chat at the watercooler to ease your boredom.
    • Plan activities for yourself. You can have things ready for you to do, such as an art project, a walk or a good book you’ve been waiting to read. Make a list of things you can do instead of eat and put it on your fridge.
    • Call a friend you haven’t spoken to in a while. By the time you get off the phone, you might actually be hungry, which is the right time to eat.

    How To Control Your Appetite When Stressed

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      • Plan before the stress happens. Put a plan in place so that when you feel stress coming on, you can take a step back, remove yourself from the situation and go for a walk, take a bathroom break, or simply close your eyes for a minute and remind yourself that you control your appetite – it doesn’t control you!
      • Don’t skip meals – it is very easy when you are stressed at work to just continue working until the job is done, but this will only lead to over-eating. Once your body and brain have reached their limit, you are much less likely to binge on something that isn’t good for you.
      • Bring healthy snacks with you. Whether at work or at play, always have a healthy snack on hand to help you say no to the vending machine or fast food. Try to eat these snacks between meals when you are hungry.

      Controlling Emotional Eating

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        • Get to know yourself. Know what triggers your emotional eating habits.Make a list of people and/or scenarios that push you into binge eating and if you can’t avoid them, being aware of your reactions will start you on the road to controlling your emotions and your appetite.
        • Deal with people that cause you to over-eat. Many times we avoid confrontation with people and instead, keep suffering through broken relationships. Talk out your issues with these people and let them know how their words or actions affects you. If they care about the relationship, they will do their part to fix it. If not, move on and find a new friend who understands relationships take work on both sides.
        • Get into the habit of waiting before eating. Go through a mental checklist in your mind before you put food on a plate. Am I hungry or upset? Am I bothered by something? When did I eat last? Is this what my body needs right now? Sometimes you will be both hungry and upset but not necessarily making the right choice for a meal or snack.

        Eating When You Are Tired

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          • Make freezer meals in advance. All you have to do is take it out and microwave it. Knowing you have something quick, easy and healthy at home will help you avoid the fast food drive-thru on the way home.
          • Grocery shop with these moments in mind. When you are tired and hungry you look for whatever is fast and easy to make. Look for fast, easy, but healthy options while shopping and avoid buying food that will become a temptation when you are too tired to cook.
          • Try not to overdo it. If you continually allow yourself to get this tired and hungry, it will be hard to keep weight off and hard to resist binging on junk food. Try to stick with a menu plan that allows you to eat a few small meals throughout the day so that when you do feel tired, hunger isn’t a concern.
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          Last Updated on May 22, 2019

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

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          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Articles About Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

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