Here we are in the middle of January and some of our resolutions have already started to fade. Maybe you have considered the idea of improving your health this year through nutrition. This resolution is hard to keep because it means making changes to behaviors that have become habits.
If the habit you are trying to fix is overeating, it can be more complicated than just changing the foods you are allowing yourself to eat.
The easy part is determining how much and what kinds of foods we should be eating. Still, many people struggle with the control of eating those things and not the salty, sugary, fattening foods that are sources of comfort. Why? To force behavior change without dealing with the cause is usually wasted effort.
Step one may be to simply identify a cause to your behavior. For example, maybe overeating is caused by stress. It helps you avoid a feeling in your head about work, past relationships, family issues, or self esteem. Eating is the path of least resistance, and it gives you comfort.
Changing our behavior involves changing our feelings about the causes of our behavior first. Simply having a feeling, instead of suppressing it is important.
Determine what causes, or triggers, overeating. Write it down. Then when you are experiencing a trigger, rate the likelihood of acting on it on a scale of 1 to 5. One is you can avoid acting and five is you simply have to eat. Perform this rating in your mind. Then recognize that salt, sugar, carbs, alcohol, or whatever else you turn to is not going to solve the issue at hand.
Most importantly, do not avoid the trigger. Instead, work through the feelings you are having instead of skipping straight to the behavior change.
Solving behavioral problems is multifaceted. As a registered dietitian and behavioral health nutritionist, I am frequently reminded of the fact that lists of healthy snacks and meal plans for calorie restriction aren’t the answer to emotional eating problems. Achieving health and fitness goals requires a careful look at the causes, triggers, and emotions involved.
Start by examining the causes of your behaviors. Identify your emotions. Make goals, work progressively, and be forgiving to yourself. Establish a support system and determine rewards. Most importantly, realize what your emotional triggers are, and develop alternate responses that will help you face the emotional issues at hand.
It’s not easy. Behavior change is a lot harder than just “changing.” Don’t be afraid to ask for help.
A Hungry-Time Snack Fix
- ¼ cup unpopped popcorn
- ½ tsp soy oil or other vegetable oil
Combine the two ingredients and add to a paper lunch sack. Fold over the top, but do not tape, staple, or seal. Microwave on high 2 minutes, or until popping subsides. Open and use butter spray to moisten. Sprinkle in seasonings — I like a little ground cinnamon, but many people enjoy a squirt of lime juice and a dash of chili powder, a bit of grated parmesan, or other spice blends. Shake the bag to distribute, enjoy the bag for yourself or share!
