Social Trigger – eating to fit in. Do you plan all your social activities around food or in places with mostly unhealthy food choices.
Emotional Trigger – eating to avoid feeling bad, lonely, bored, angry, etc…It is a bottomless pit. You will still feel the same or worse way after you are done eating.
Situational Trigger – eating because the opportunity is there. You see a commercial, walk by a display, or associate food with an activity like watching TV, going to the movies, sitting at the computer, etc... This includes anything that creates a craving.
Thoughts Trigger – eating because of negative self worth and/or image.This often leads to binge eating. This is often why “diets” don’t work. You feel deprived and discouraged. What are you saying to yourself? Stop unhealthy thoughts and demeaning conversations in your own head. You don't have to listen to them anymore!
Physiological Trigger – eating to cope with physical pain. Do you eat when injured or tired? This can also be hunger pain from skipping meals.
How can you overcome these triggers?
Which ones do you do? Keep a food diary. Helps you notice patterns of overeating and your triggers. It is not about policing yourself. It is about understanding yourself.
Think of 10 things you can do instead of eating. Write them down on a card and carry it around with you, so you are prepared. Make your choices simple and realistic. When you feel the urge to snack, pick something from your list and do it. Break your bad habits and replace them with good ones.
Learn some relaxation techniques. – learn to cope with your issues in other ways like: words of affirmation, deep breathing, meditation, prayer, exercise, etc…
Have good non-food rewards for achieving your goals.
Stay hydrated – sometimes we feel hungry when we really need water.
