| Move 'n' Improve Personal Training Eating Triggers
Eating triggers are those frustrating things that happen just before you eat
too much or eat foods you don’t want to. There are four types of eating
triggers - sensations, emotions, locations and relations. Here are some tips
to keep your eating plan on track, by beating your eating triggers. Grab your
pen out and tick the ones you’ll try!
Sensations
Eating triggers can be internal sensations like blood sugar levels or external
stimuli like the aroma of food. Here are tips for both types:
Physical sensations
• Eat regularly and avoid skipping meals.
• Choose low-GI carbohydrates to level out blood sugars.
• Don’t miss out on protein as this helps make you feel full.
• If you are female, be prepared for heightened sensitivity to triggers
at certain times of the month.
• If you are physically unwell, treat this first.
Presence of food
• Don’t go by convenience stores on your way home.
• Keep snacks out of sight.
• Keep good quality fresh fruit in a bowl you can see.
• If you can, keep out of the kitchen until your meal is ready.
• Put leftovers in the fridge straight away, rather than be tempted for
seconds.
• Place a sticker that reads, 'Eat Me!' on the front of containers of
healthy leftovers.
Emotions
Emotions and feelings like stress, anger or just 'feeling fat' can subconsciously
trigger you to turn to food when you really need something else to satisfy an
emotional need.
• Go for a walk, phone a friend, take a bath, watch TV, clean the house
or find another distraction.
• Drink a large glass of water and brush your teeth.
• If you do eat, choose something that will give you satisfaction and
move on!
• Seek expert help if you honestly think your emotional triggers need
some special attention.
Locations
The best way to deal with specific locations as eating triggers is to have a
plan and stick to it. Try these ideas:
• At the supermarket: Don’t shop hungry! Eat something before you
leave home.
• At a hotel: Have the snacks in your room removed before you get there.
• On a plane: Order a low-fat or low-calorie meal when you book your ticket.
• At a business lunch: Start with a jug of water. Make salad a must-have
menu item.
• At a party: Move away from the food table and find someone interesting
to talk to.
• At work: Keep some healthy instant options like breakfast bars and fresh
fruit handy for busy times.
• Home alone: Have a healthy stock of foods available and pick one or
two as your trigger back-up foods. For example, low-fat vanilla custard on a
banana, sprinkled with a little cinnamon sugar
Relations
Relationships with other people can provide a challenge for keeping your program
on track. Ask yourself these questions:
Am I encouraged to eat by others when I don’t want to eat? - Yes / No
Do I eat to fit in? - Yes / No
Do some people make me feel uncomfortable and food makes me feel better? - Yes
/ No
• Explain to your family that you are eating healthy foods and you would
appreciate their support for your efforts.
|
© Move 'n' Improve Personal Training 2007