This week let’s take a look at the emotional side to being successful at eating healthily. It’s often not what we are eating it’s why we are eating it! Basically it’s about what pushes your Buttons!! And then realising that the way we respond is a learned habit that can be unlearned which in turn can lead to us making healthier choices.
Most of us know what is likely to send us over the edge by knowing where problems occur we can create strategies and new tactics to overcome them.
It’s really important to know exactly what your ‘ triggers’ are. Take some time to identify exactly what causes you to reach for un-healthy and un-planned foods.
Studies have shown that boredom is a problem for many people, understanding and recognising the cause is half-way to solving it. Then we can start looking at ways to combat it. If you know that boredom is one of your triggers you probably also know when your worst time is! When are you most likely to be bored?
- Is it a certain time of day?
- Watching TV,
- on your own,
- kids gone to bed
- boring food
Why do we get bored? Is it actually the food you are eating? Or your life? Which foods are you likely to turn to? Sweet or savoury? Where are you likely to be when you give in to boredom? Could you move out of that situation or room?
It’s a well known fact that activity is one of the best relievers of boredom, releasing those wonderful endorphins that improve your mental well being as well as changing your shape. It doesn’t have to be outside, it could be 10 minutes with your headphones on dancing away to your favourite songs!
For some of us disappointment may be a trigger.
When are we likely to be disappointed? Do we get disappointed when the scales aren’t moving as fast as we want? Is our expectation too high and are we being unrealistic?
Then we need to think about which foods we are likely to turn to and are they same foods as when you’re bored? Is it the same environment as boredom too?
Regardless of the trigger we all need to ask ourselves
Who/When/why/what/where/which and then we have the information we need to overcome it.
Not necessarily disappointment at the scales, just a flat day in general, and let’s be honest we all have days like that. Try the reverse thinking – what makes you smile and feel happy? What triggers that feeling? A memory, A smell, A sound, A song. Is it possible to recreate it? That could definitely change that trigger!!
Another really simple way is get your food diary in your hand and instead of putting food down simply write down the 24 hours of the day and tick the boxes, where you would normally put your food, for every hour you are in control.
It should make you think I’m not going to spoil it as I have been in control all these hours. If you did it for a whole week you would be able to see if it’s a recurring problem at the same time each day. Or if it only happens on certain days of the week. If you truly want to conquer a weight problems this is crucial information that you can take action on.
None of us should be a victim to our emotions if that leads us to destroying our hard work, everyone of us has emotions that could cause us to go astray, knowing which yours are and taking time to discover strategies and tactics that work for us is vital to long-term success. Remember….
Comfort eating does not make you feel comfortable and don’t let those food triggers cause you to shoot your weight loss in the foot.
Avoiding your triggers isn’t healing. Healing happens when you’re triggered and you’re able to move through the pain, the pattern, and the story – and walk your way to a different ending.
vienna pharaon
Success Lies in Mind 
I manage to avoid triggers when I’m at home. My downfall is going out socially.
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Knowing is half the battle 👍
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Brilliant informative blog. Thank you 😊
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Hope it’s useful 👍
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My triggers are at home. It’s usually bread I reach for so I’ve put it on the freezer.
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Great strategy Sarah 👍
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I think over the last little while I’m managing the comfort triggers better. Don’t always get it right but 8 out of 10 ain’t bad now.
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It’s a huge achievement Chris 👏🏻👏🏻
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My biggest trigger is stress eating and once I have eaten all the rubbish, it certainly makes me feel the same. Just lately I’ve turned myself around and refocused by finding out my old food diary to re jog my mindset and it’s worked. I’m not eating the rubbish I was and feeling much better in myself. If you can find a way around your triggers then do it for yourself 😊
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Brilliant advice Tracey, there’s always a better way round x
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One of my triggers is watching TV in the evening – I have started a cross stitch picture which stops me from reaching for snacks.
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Great tactic Lesley, no idle hands👏🏻👏🏻
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I also try to have snacks like almonds and oat crackers to avoid blood sugar spikes!
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It’s definitely working 👏🏻👏🏻
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My triggers are buying food/alcohol which i would indulge in when I have them in the house. I have found if I buy small chocolate bars such as Freddos and wine in the small bottles or gin and diet tonic in the cans I can have a treat in the evening but can limit it and not over indulge. I buy my husband biscuits and cakes I don’t like 🤣
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I have different triggers at different times. Work related stress used to be a trigger for too much nibbling, a bit more wine and not the healthiest of evening meals. That is now under control- batch cooking, my soups and mid morning snack now a clementine. And no wine on a school night. Still enjoy my wine on a Friday though 🙃.
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My triggers are feeling out of control at the weekend and when I’m out. It is better now that some places have calories on the menu, so I can plan ahead. I am trying to overcome my weekend trigger to just be greedy actually! It’s hard to change that habit, but I am trying x
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I just wish dark chocolate had never been invented, think it’s time to stop having it in the house at all.
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Boredom is my trigger, occupying my hands so have taken to doing jigsaws and reading books just treated myself to 2 new ones .
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Interesting blog thank you
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I’m OK untill I run out of knitting wool! It does keep my fingers out of the cupboard!! 😂 💜 XX
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Great tactic Gina 👏🏻👏🏻
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Stress, time management, too much to do …..
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Just pace yourself Gill, you can do it 👏🏻
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