During times of stress, when we feel anxious, angry, sad or lonely we may turn to food for comfort. Unfortunately, relief is only temporary and this habit can lead to weight gain over time, especially if you are reaching for foods that are high in calories, sugar, or fat. Excess weight can increase your risk of developing heart disease and other chronic illnesses. Below are five tips from the Heart and Stroke Foundation of Canada to help you refocus your eating patterns and become a mindful eater:
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Write it down. Start a food and mood journal, to keep track of what and how much you eat, and how you are feeling when you eat. Look for patterns to see the connection between your mood and food cravings.
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Break the cycle. If you identify a negative pattern, take steps to change it. For instance, replace junk food with healthier alternatives, reduce portion sizes or take a walk when a craving hits to distract yourself from the temptation.
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Ditch the distractions. When you are eating, turn off all screens and focus on your food – how it tastes, smells and looks. Enjoy every bite and pay attention to your fullness cues.
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Rate then bite. Before you reach for a snack, take a second to rate your hunger on a 1-5 scale. Are you really hungry or just bored? Start with a glass of water (sometimes thirst masquerades as hunger), and after a few minutes, if you are still hungry, reach for a healthy snack.
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Go slow. Set small goals to change your behaviour. For example, start by eating meals at a table, rather than while on the go or put down your fork between bites to take time to savour your food. Changing longstanding habits takes time and commitment.
