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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 January 15, 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, go to my website (find my website here in my profile) and take the 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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