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4 Simple Tips To Overcome Your Mindless Eating Habits

4 Simple Tips To Overcome Your Mindless Eating Habits

In today’s modern world, where everybody is addicted to instant gratification, mindless eating is incredibly common.

Mindless eating is defined as eating food without paying adequate attention to what and how much food is being eaten. This is linked closely to eating out of boredom, or eating just to fill time – often times these two ideas are talked about as one and the same.

The role of visual cues

The underlying commonality here is that we aren’t always conscious of how much we’re eating. For example, consider this study on bottomless bowls done by Brian Wansink, author of “Mindless Eating: Why We Eat More Than We Think”. In this study, 54 participants were given 18 ounce bowls of soup, but half of the bowls were designed to partially refill so that the amount of soup in the bowl decreased at a slower rate.

On average, the people with the normal bowls ate 8.5 ounces of soup, while the participants with the sneaky refill bowls ate 14.7 ounces of soup. That’s a whopping 73% more soup eaten by those with the refillable bowls. Wansink and his research group found that the group with the refillable bowls didn’t notice that they ate more soup, nor did they feel more satiated than those who only ate 8.5 ounces.

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Wansink concluded that “people use their eyes to count calories and not their stomachs. The importance of having salient, accurate visual cues can play an important role in the prevention of unintentional overeating.”

Why do we do this?

When food is available, we naturally eat, in case of a famine in the future.

At the most basic primitive level, our brains are hardwired to do one thing – survive. Even if we don’t immediately need the energy, when food is available we eat anyways and store the energy for later as body fat. That’s why having some body fat is healthy, and actually necessary for survival. That’s what makes it so hard to get to low body fat levels – your body doesn’t want you to starve.

Food Addictions

Aside from the survival aspect of mindless eating, there’s a psychological mechanism at play here as well. As I mentioned earlier, we’re addicted to instant gratification and stimulation – and that’s what eating provides: stimulation. Whether it be visual stimulation from the television, the high you get from drugs, or the satisfying taste of food, these are all types of stimulation, that appeal to our senses and hormones.

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All of these things appeal to our senses and trigger hormones in our body such as dopamine and serotonin that give us feelings of enjoyment and makes our brain say “give me more!” That’s why it’s so easy to end up binge watching netflix, become addicted to drugs, or continue to put your hand back into that bag of potato chips.

Obviously there are different levels of addiction, but they are all based on the same principle of stimulation and subsequent hormonal response.

How to overcome mindless eating habits

We need to focus on eating mindfully, to prevent the habit of mindless eating. When we eat while we’re distracted, we end up in the mindless eating trap – I’m sure most everyone can relate to this.

When you’re watching TV and snacking on pretzels for example, you might get really caught up in the TV show and just keep eating the pretzels right out of the bag without thinking about it. Another classic example is the giant bag of popcorn at the movies that you end up eating more of than you realized.

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Fortunately, there are a few ways we can help combat this common problem of mindless eating.

1. Focus on the feel of the food

Avoid eating in front of the TV and instead focus on being in the moment and being conscious of exactly what you’re eating.

Chew your food slowly. Focus on the taste and the texture of the food you’re eating and how it makes you feel. You’ll find that this will help you eat slower, which will make you more aware of your feeling of fullness and your ability to put down the fork and say “okay that’s enough.”

2. Avoid trigger foods

One thing you can do to minimize mindless eating is to keep snack foods tucked away, instead of in plain sight. Or better yet, just don’t buy snack foods – they won’t be around at all! Trigger foods like chips or biscuits are often the subject of mindless eating.

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Think about it. The more readily available something is to us, the more likely we are to eat it. If that guilty pleasure snack food is sitting on the counter-top staring at you in the face, you’ll be more likely to eat it, than if it’s still hidden in the back corner of your cupboard shelf or preferably left at the grocery store itself.

3. Visual cues for portion control

Another strategy to combat mindless eating is to monitor your portion control more carefully. Similar to the endless soup bowl principle above, controlling the perceived amount of food you eat can have a impact on satiety as well.

Try using a smaller plate – the same amount of food will look like more on a smaller plate than it would on a bigger plate. Subsequently, you’ll feel like you’ve eaten more food when you use the smaller plate and thus feel more full.

4. Listen To your body

Pause for a second to take a deep breath and focus on how you feel. Are you really still hungry? Focus on your body and how you feel. If you find that you really are still hungry, then by all means eat more! There’s nothing wrong with that.

But really take a minute to contemplate it. Being able to distinguish whether you’re really still hungry or you just want to stimulate your sense of taste more will help you stop the mindless eating.

Summary:

Start implementing some of these strategies into your daily routine today, to combat the mindless eating phenomenon.

  • Don’t leave the bowl of candy on the table or the packet of chips on the countertop – hide them away or don’t buy them at all.
  • Use smaller plates, bowls, and portion sizes – trick your brain into thinking you ate more than you did.
  • Eat slower and listen to your body – put your fork down between bites and make sure you’re eating because you’re hungry, not just because it tastes good.

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Andrew Schutt

Personal Trainer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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