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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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