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Feb 5, 2024 · 5. Identify your patterns and triggers. Another way to better understand food thoughts is to try and identify things in your life that trigger the hedonic pathway and cause you to think about food ...
Dec 26, 2020 · About the Author. Dr. Glenn Livingston is a psychologist and author of the book Never Binge Again. His unusual insights on overeating derive from decades of research and his own recovery. Online ...
Jan 7, 2024 · 8. Make a List of Coping Skills. Reducing or stopping overeating often comes down to replacing eating with other activities like taking a walk, listening to music, or calling a friend. It may be helpful to write down things you can do when you feel triggered to eat.
- Jillian Kubala, MS, RD
- Get rid of distractions. Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.
- Know your trigger foods. Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating. For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer.
- Don’t ban all favorite foods. Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.
- Give volumetrics a try. Volumetrics is a way to eat that focuses on filling up on low calorie, high fiber foods like non-starchy vegetables. Consuming foods that are low in calories and high in fiber and water before meals can help you feel full, which might decrease overeating.
Jan 14, 2024 · Intuitive eating is a healing food framework that encourages listening to your body’s signals of hunger, fullness, and satisfaction. It involves honoring your cravings, trusting your body’s wisdom, and rejecting the diet mentality. Intuitive eating is the opposite of dieting. Diets underfeed you.
- emily@emilyvaneck.com
To avoid this, choose foods that make your meals and snacks more filling. These include foods that are high in protein but relatively low in calories such as fish, skinless chicken or turkey, low-fat cottage cheese or plain yogurt, beans and lentils. High- fibre foods such as fruit and veg, and oats, wholewheat pasta and brown rice will also help.
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Mentally or physically divide your plate into quarters. Then as you finish each segment, give yourself a minute or two to regroup. Check in with your body, reconnect with your brain, and pry the fork from your hand. This speed bump is a fantastic way to slow down, reset, and stop eating so much. 5.
