ne of my biggest struggles in life is my propensity to over-eat. I’ve learned to control this desire over the past decade but it takes a shit-tonne of discipline and concentration. It’s difficult to explain this to people who don’t have the over-eating gene but the struggle is real. I’m one of those people that can always eat but I’m definitely not one of those people with a lightening fast metabolism that compensates for this, so I need to have a few tactics in place to keep myself from burying my face in a packet of chips every five minutes. If you struggle with over eating, here’s how to tell if you’re actually hungry or if you’ve just got the munchies. Note: I’m not a doctor so if you have more serious over eating issues, make sure you seek professional help. If you’re just a bit of piglet like me, here are a few things I do to keep myself on track.
Offer yourself a bowl of steamed vegetables
If you’re truly hungry, any food will satisfy you. If you walk past a donut shop and suddenly feel ravenous, tell yourself to eat a bowl of steamed vegetables first. If you turn your nose up at the thought of vegetables, you’re having a craving, not hunger. If you are hungry, you need real food and a donut just won’t cut it. Hint: Never eat treat foods on an empty stomach. Having a Tim Tam every now and then is totally fine but if you’re hungry, you’re more likely to eat three than one, so always have lunch before you have a sweet treat.
Watch the clock
We should really only be eating every three to four hours to give our bodies enough time to go through a full digestion cycle. Try to leave a full four hour gap between eating a meal or a snack and actually set a timer. I started doing this after a trip to a wellness spa in Bali and it was a game-changer. I try to go five hours between meals but if I’m really struggling I’ll bring it back to four. It’s a great way to stop all day snacking and it makes you more aware of how often you’re eating, particularly if you’re a mindless over-eater like me.
Drink an enormous glass of water
Thirst is a master at disguising itself as hunger. If you’re ravenous an hour after a meal, it’s likely that you’re thirsty, not hungry. I have the Drink Water app that I use to remind myself to drink enough water and it stops those fake hungry moments and keeps me appropriately hydrated.
Wait
Humans can actually last a pretty long time without food. In modern Western culture we’re all pretty terrified of being hungry so we tend to eat ‘just in case’. I’m not quite sure what constitutes ‘just in case’ eating in the modern world. ‘Just in case’ all the shops spontaneously combust? ‘Just in case’ all the food in your house disappears? I know there are people out there with low blood sugar issues who need to eat regularly but I’m not one of them. I try to make sure I’m properly hungry before I eat and I try my best to avoid ‘just in case’ eating.
Have a nap
Tiredness is a massive killer of self control. If I get home from the Smaggle office in the evening and I start searching for rice crackers to put honey on, I know I’m tired. I’ll lie down for a super quick 15 minutes nap to stop myself from snacking right up until dinner time. I also find if I get less than eight hours of sleep the previous evening, I will always eat more the next day. Get some proper shut eye to stop yourself from having that 3pm gorge fest you’re trying to avoid.
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Do you struggle with over-eating or snacking too much? How do you keep your eating in check?
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