How to identify food triggers

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This year I resolve myself to ignore my arch nemesis in culinary choices and pay much more attention to that angelic voice helping me dine sensibly.

Два вида голода

К сожалению, в мире есть множество людей, для которых голод — постоянный спутник. Среди симптомов физиологического голода — ощущение пустоты в желудке, головные боли и сильная слабость. Наверняка вы испытывали похожие симптомы, когда пропускали один или два приема пищи. Эти сигналы подает нам организм, когда ему не хватает топлива в виде калорий и питательных веществ. При физиологическом голоде поесть нужно обязательно.

Однако люди, живущие в странах, где еды много и она недорогая, испытывают другой голод — психологический. При психологическом голоде нет ощущения, что организму нужно топливо, — вы просто чувствуете, что хотите что-нибудь съесть. Например, мысли о еде появляются сразу после приема пищи, или же нам хочется чего-то определенного и мы не можем остановиться. Может сработать триггер, например запах еды (аромат свежеиспеченного пирога из духовки), окружающая обстановка или настроение. Именно триггеры чаще всего вызывают психологический голод, под действием которого можно съесть слишком много, и пища эта будет нездоровой. Давайте подробнее разберемся в теме вместе с авторами книги

Translation results

How to identify food triggers We are all different. It is important to know if psychological triggers have become a problem for you, and if so, how to deal with them. Check the problem triggers from the suggested options. If you know what else makes you eat more, add more examples. External triggers I eat without feeling hungry when: I see food; smell food; I am at work; I am on vacation; meeting certain people; see a restaurant or food advertisement; I read; I work on a computer or tablet; cooking; talking on the phone; watching TV.

Internal triggers
I eat without feeling hungry when:

I feel good;
I get tired;
I’m bored;
I am under the influence of alcohol;
I’m sad;
I am anxious at parties or social events;
I’m under stress;
worried or angry;
upset or offended;
I am overwhelmed with emotions or thoughts.
I eat without feeling hungry …

before breakfast;
before lunch;
before dinner;
After dinner;
in the middle of the night.

How to deal with triggers
Healthy eating depends in part on being able to respond to these triggers that we all deal with. When you have a desire to eat, you need to determine: is it physical hunger or psychological. If you are physically hungry, eat. We hope you choose healthy food and get the right portions! If you are hungry but not physically hungry, you need to understand what makes you eat. Once you understand what the trigger is, decide if you can adjust to it or should you avoid it.

How to adjust
Sometimes, the best way to break the link between a certain trigger and unhealthy food is to replace it. Let’s say you travel to customers a lot, spend most of your day in the car, and usually eat at fast food restaurants because it’s inexpensive and time-saving. That is, the triggers are eating out and the need to eat quickly. Obviously, you cannot quit your job, but you can change the trigger. For example, take your lunch with you and keep it in your car in your cooler bag. Or find fast food restaurants that have and

Be careful: the moment you are at the mercy of a trigger, you may not think of alternative solutions. It’s better to think about this in advance so that when faced with a trigger, you already know the options. A plan will help you adjust to the situation. For example, if you eat a lot of high-salt foods while watching TV, try putting a plate of colorful fruits, vegetables, or unsalted nuts next to it before the movie starts.

This year I resolve myself to ignore my arch nemesis in culinary choices and pay much more attention to that angelic voice helping me dine sensibly.

How to avoid
If you’ve made a lot of effort to adapt to dangerous situations, but you still don’t eat well, you will need to avoid them altogether. For example, you eat when you have nothing to do. You need to determine exactly when this happens (at night, on weekends, during holidays) and plan something that will prevent you from eating in this situation. Or, if you have a sweet tooth, to avoid temptation, just don’t look at the dessert menu in a restaurant and keep the sweets at home.

More tips on how to deal with triggers
Listen to yourself: what do you feel in your stomach, in your mouth, like your head. If you do not have symptoms of physical hunger, try to determine why you are hungry. Could it be thirst?
Eat slowly. It will take some time for the signal of satiety to reach from the stomach to the brain. If you do this quickly, then eat too much before you realize you are full.
Pause in the middle of your meal to check if you are full or not. If you don’t feel like eating anymore, then don’t. Set aside what’s left on your plate until your next meal.
Once you feel you have eaten enough, make an informed decision not to continue eating, and then do what you decide: set the plate aside or place cutlery or a napkin on it.
Don’t get distracted while eating. Eat in the same place, or at least sit down to fully enjoy your meal. Don’t do anything else: don’t watch TV, don’t read, don’t watch anything on your smartphone.
Eat mindfully. Eating mindfully takes time, and you have to focus completely on food and enjoy it. This way you will enjoy the taste and control the portion size.
So now you know the triggers that make you eat even when you don’t want to. With our advice, you can make a plan to counter these triggers. Good luck!

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