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Improve Your Relationship with Food: 7 Ways to Stop Eating Mindlessly

Improve Your Relationship with Food: 7 Ways to Stop Eating Mindlessly

Are you really hungry or was that just a craving? Lose weight and improve your relationship with food by following these 7 methods to stop eating mindlessly.

Slow the (Bleep) Down

“One cannot think well, love well, sleep well, if one has not dined well.” – Virginia Woolf

Tell me if this sounds familiar: you empty your plate at the restaurant and feel just fine, but about 30 minutes later, you find yourself with a bellyache so excruciating that you want to curl up in a ball and cry. It takes approximately 15-20 minutes for your body to experience satiety (the feeling of fullness that occurs after a meal), so if you shovel your food down your throat without thought process, it’s awfully easy to overeat.

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1. Put your fork down between every bite.

Only take one bite at a time. Put your fork down and chew slowly while focusing on the aroma, taste, and texture of your food.

2. Drink a glass of water before your meals.

An estimated 75% of Americans are chronically dehydrated, so it’s quite likely you’re one of them. The sensations of hunger and thirst are almost indistinguishable, so drink a big glass of ice water before every meal to ensure you don’t eat past the point of fullness.

3. Give yourself an extra 5-10 minutes to eat.

The faster you eat, the more likely you’ll over-eat. If you take 5 minutes for breakfast now, give yourself 10 minutes tomorrow. Do that for a week and then increase it to 15 minutes. Practice patience by fully immersing yourself in the eating experience.

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4. No more distracted eating in front of the TV or at your desk.

Have you ever eaten something and felt like your stomach was satisfied but your mouth was still hungry? This mixed message was due to the cephalic phase digestive response (“cephalic” is just a fancy word for your head). To effectively use the nutrition contained in a meal, your brain must experience pleasure; and to experience pleasure, you must pay attention to the qualities of your food (taste, texture, aroma). If you eat while you’re distracted, you won’t notice any of that and your brain will interpret the missed experience as hunger.

Are those late night eating binges starting to make more sense now? I hope so.

Become a Mindful Eater

“I am not a glutton—I am an explorer of food” – Erma Bombeck

Now that you’ve managed to slow down at the dinner table, let’s do a little exploring to discover how food makes you feel and why you eat the way you do.

5. Start a food diary.

Write down every meal, snack, and beverage you consume for the next month. Include any relevant details like:

  • Your surroundings (a restaurant or home?)
  • How you felt after eating (fulfilled or lethargic?)
  • A rating describing how much you enjoyed your meal (on a scale of 1-10)

6. Pay attention to how different foods make you feel.

Using your food diary as a guide, pay attention to how different foods influence your mood and energy in different ways. You’ll probably discover that natural, healthy foods like fruits and veggies make you feel a whole lot better than processed stuff. This should come as no surprise, but keeping a diary detailing your relationship with food will make it more difficult to dodge this reality.

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7. Be aware of the external cues driving your eating decisions.

By “external cues,” I mean things like:

  • How stressful your day was
  • Who you’re hanging out with
  • The amount of food that is available

Before you eat any food, ask yourself: “Am I in full control of this eating decision, or am I being negatively influenced by an external cue outside of my control?”

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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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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