It’s blaming season, you know, the one where you try on last year’s bikini before the summer holidays … and things are not looking good.
Let’s blame the banana bread obsession and the stretchy leggings and sweatpants that have made zippers and belts obsolete in what now passes for “professional” wardrobes. Let’s face it, being stuck at home with no work (or lots of remote work) have been a recipe for binge eating and subsequent weight gain. Food, for many of us, have become a source of joy, a sense of calm, and a temporary distraction from boredom.
As humans we will always seek out behaviours that cause us pleasure. We eat food, dopamine is released, we feel good, and we do it again. When we’re bored, we’re lacking the pleasure we need at a subconscious level … so we eat. What we need is to find more productive ways of dealing with cravings that aren’t based on our physical need for sustenance.
So, if too much of your eating is occurring outside of mealtimes, we have a few strategies on how to overcome boredom eating:
- Eat enough protein and healthy fats. Build your plate with lean protein, healthy fats, and fibre from non-starchy vegetables. This will keep you fuller for longer and shift your focus from what your next snack will be.
- Plan your meals. This is essential to food awareness. If you ensure that all your meals and snacks are accounted for and planned into your day, you’ll be more aware of your food choices and appetite.
- Make it insanely easy to make good choices. If you want to drink tea instead of eating a brownie, have your tea on the counter and ready to go … easy! Leave your running shoes by the door and the cookies way back in the pantry.
- Keep a food diary. This will make you much more aware of what, when, and why you’re eating.
- Brush your teeth after every meal. The minty taste left in your mouth will suppress your appetite for other tastes and will make you less likely to snack.
- Chew gum. Find something to chew without adding to your waistline. Sugar-free gum will do the trick.
- Carry a drink bottle with you. If you need some hand-to-mouth action, carry a water bottle with you and sip on it regularly. Try to swap foods for liquids. Water or tea will have a lower caloric impact on you. Extra bonus: Keeping your fluid intake up helps speed metabolism.
- Give your hands something to do. When you keep your hands busy, you won’t be tempted to eat at the same time. Sew, draw, paint, clean …
Eating out of boredom may offer temporary satisfaction but can have negative and lasting effects on your health.
Learn how to be okay with being bored. We live in such a fast-paced world where gratification is the norm, but we often forget to stop and just be. Embrace being disconnected and having the time to relax, not feeling the need to eat constantly. After all, food is fuel, so eat only what you need and nothing more.
Hope these ideas are helpful!
Source: mountainx.com, henryford.com, spoonuniversity.com, trifectanutrition.com, breakingmuscle.com, theeverygirl.com, womanshealthmag.com, rebellion.nerdfitness.com, fitbod.me, healthyeatinghub.com.au
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
