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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 February 18, 2019

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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