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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?”

More by this author

Daniel Wallen

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

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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