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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 November 19, 2019

          20 Time Management Tips to Super Boost Your Productivity

          20 Time Management Tips to Super Boost Your Productivity

          Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

          If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

          1. Create a Daily Plan

          Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

          2. Peg a Time Limit to Each Task

          Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

          3. Use a Calendar

          Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

          I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

          Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

          4. Use an Organizer

          An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

          These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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          5. Know Your Deadlines

          When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

          But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

          6. Learn to Say “No”

          Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

          Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

          7. Target to Be Early

          When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

          For appointments, strive to be early. For your deadlines, submit them earlier than required.

          Learn from these tips about how to prepare yourself to be early, instead of just in time.

          8. Time Box Your Activities

          This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

          You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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          9. Have a Clock Visibly Placed Before You

          Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

          10. Set Reminders 15 Minutes Before

          Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

          You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

          11. Focus

          Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

          Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

          Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

          12. Block out Distractions

          What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

          I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

          When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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          Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

          13. Track Your Time Spent

          When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

          You can find more time tracking apps here and pick one that works for you.

          14. Don’t Fuss About Unimportant Details

          You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

          Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

          15. Prioritize

          Since you can’t do everything, learn to prioritize the important and let go of the rest.

          Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

          16. Delegate

          If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

          When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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          17. Batch Similar Tasks Together

          For related work, batch them together.

          For example, my work can be categorized into these core groups:

          1. writing (articles, my upcoming book)
          2. coaching
          3. workshop development
          4. business development
          5. administrative

          I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

          18. Eliminate Your Time Wasters

          What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

          One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

          While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

          19. Cut off When You Need To

          The number one reason why things overrun is because you don’t cut off when you have to.

          Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

          20. Leave Buffer Time In-Between

          Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

          More Time Management Techniques

          Featured photo credit: Unsplash via unsplash.com

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