How to Stop Feeling Hungry all The Time – 8 Steps To Resetting Your Appetite
Are all the chocolates, mince pies and left over delights from xmas in your house calling your name? Are you wondering How to Stop Feeling Hungry all The Time?
Like when you put your feet up after dinner? When you sit at computer mid- afternoon? Or is it all day every day?
Feeling starving, stomach grumbling? Yet you’re eating loads more than usual. The waistband is tightening and you’re starting to feel a bit spongy everywhere, especially that butt and thighs.
It’s like you’ve turned the food indulgence knob to high and you’re finding it hard to switch it down again. You know it’s got to happen, but you’re still gathering the willpower.
You may even be attempting a reset as we speak.
How do I know? Well, don’t worry I’ve been there many times.
And no matter how I try to justify it….you can overdose on organic Dark chocolate. Damn it!
How do you reset back to simplicity after being tantalised by the heavenly tastes and delights of the festive season?
Here are 7 tips to resetting your appetite and making those numbers on your scales go down:
This is a question I often get asked by my clients.
I sometimes get a sweet craving that I just can’t budge. The more I try to ignore it the bigger it gets.
What should I do? Are there healthy sweet options I could use? Yes, there are! Here are some Healthy Treats Recipes and guilt-free snacks.
How to Overcome Emotional Eating – 4 Tips To Let It Go For Good
Emotional eating can begin in childhood when food becomes your parents’ favourite tools of distraction and reward, wielded in response to various emotions and behaviours that you exhibited. As a baby, they silenced your cries with a bottle. As a child, they rewarded your good behaviour with candy, snacks, ice cream and various sugary desserts. As an adult, you may find yourself eating certain junk foods just because it reminds you of some happy childhood memory. – Huffpost
- Do you eat more when you are feeling stressed?
- Do you eat when you are not hungry or feeling full?
- Do you eat to feel better? To soothe & calm yourself when sad, bored, etc?
- Do you reward yourself with food often?
- Do you feel powerless or out of control around food?
How to Overcome Emotional Eating – Difference Between Emotional Hunger and Physical Hunger [ezcol_1half]
- comes on gradually
- can wait
- is open to options – lots of things sound good
- stops when you are full
- eating to satisfy this hunger doesn’t make you feel bad
- comes on suddenly
- feels like it needs to be satisfied instantly
- craves specific comfort foods
- isn’t satisfied with a full stomach
- triggers feelings of guilt, powerlessness and shame
How to Overcome Emotional Eating – Causes of Emotional Eating
- Stress – cortisol (stress hormone) triggers cravings for salty, sweet and high-fat foods – giving you a burst of energy and pleasure.
- Silencing uncomfortable emotions – numbing yourself with food so you can avoid feelings you would rather not have – anger, resentment, anxious, sad, lonely, shame.
- Boredom or emptiness – Fills a void for a short period of time.
- Childhood habit – rewards, nostalgia these can carry over to adult life.
- Social – overeat just because it’s there.
What To Do?
1.How to Overcome Emotional Eating – Identify Your Triggers – Keep a food and mood diary to track these. Identify them then backtrack.
What you ate or wanted to eat? What happened to set this up? How did you feel before you ate? What you felt as you were eating? How did you feel afterwards?
2. Find Other Ways To Feed Your Feelings – beyond food to meet your emotional needs. The keys to success are moving (dance, bike, swim, walk…), changing your focus (outside of yourself with music, friend, helping others, etc) and engaging in gratitude (get optimistic) are some universal tools.
Ideas are – Exhausted –> take a hot bath or spa, allow self to have quick nap, lay in sun outdoors & listen to nature; Lonely or down –> ring a fun friend, go for a walk with a friend or your dog, watch a comedy movie, crank up fun music; Anxious –> dance to your favourite song, go for a walk, do 15 minutes of yoga, take it out with a friend.
3. Pause When Cravings Hit – Take 5 before you mindlessly part-take – go outside and skip for 5 minutes, dance like a maniac to your favourite song, drink 2 glasses water, 30 sit-ups. This will interrupt your mindless pattern so you can exert your option to choose.
Remember it is key to learn to accept your feelings even the bad ones and remember you have control over your emotions…..a choice in each and every moment. An emotion lasts for 45 seconds you can choose to let it pass or hold onto it for 1 hour, 1 day, 1 year, a lifetime.
Allow yourself to feel uncomfortable emotions they can be scary but in reality, when we don’t obsess or suppress them, even the most difficult feeling subside relatively quickly and lose their power to control our attention.
Instead, opt for being present in the moment – feel it, smell it, hear it, see it. In opening up to our emotions, our lives become richer as they help us discover our deepest desires, fears, frustrations and the things that make us fulfilled and happy.
4. Prevention With Healthy Habits – Being physically strong, relaxed, well rested enables you to better handle what life throws at you. Living in overwhelm and exhaustion will send you straight to the fridge or pantry.
• Daily exercise – reduces stress, enhances mood, boosts energy levels, increases fitness
• Daily relaxation – schedule in 30 mins each day to relax, decompress, unwind. Recharge your batteries, break from responsibilities
• Connect with other – social activities, close relationships are essential to protect you from the negative effects of stress.
• Get at least 8 hours sleep – lack of sleep is linked to consuming more food and reduced satiety signals, plus increased stress levels.
If you like it, share it. If you would like further information or help to formulate a diet plan which will reduce the urge to Emotional Eating, get in touch.
Daily green smoothies can do amazing things for your health….. clearer thinking, brighter skin, maintain regular bowel motions , help cleanse your liver and promote healthy gut flora. Fantastic for hormonal, gut and skin problems and getting you energised for life. You may have one for breakfast either by itself or with a boiled egg or porridge or as a snack. Fantastic for that 2-3pm energy slump instead of a coffee and cake.