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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 October 6, 2020

          6 Signs It’s Time to Change Your Life

          6 Signs It’s Time to Change Your Life

          Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

          Here are some signs it’s time to change your life.

          1. Every week, you cannot wait for Friday.

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          Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

            Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

            2. You live for your vacations.

            Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

            3. When you stop and think about it, you’re really not focusing your life on your priorities.

            Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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            4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

            If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

            5. You’re frequently jealous.

            If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

            1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
            2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
            3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

            When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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            6. You can’t remember the last time you stepped out of your comfort zone.

            According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

            Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

            Check out this video if you’re ready to make a change in life:

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            Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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