When you find yourself reaching for food, take a pause and ask… Am I Hungry?
Look for hunger signs: stomach growling, fatigue, weakness.
When did I last eat, would it make sense my body needs more fuel?
If you aren’t sure ask yourself:
- Would a cold, dry chicken breast solve this problem?
- Would a bowl of raw carrots solve this problem?
- Would plain, warm, canned tuna solve this problem?
We have all been hungry enough at some point in our life that we would happily eat the above foods.
If a boring, neutral food would not solve the problem, it is not hunger you are feeling.
If I’m not hungry, what am I?
- Thirsty
- Bored
- Tired
- Stressed
- Lonely
- Wanting a reward
- Sad
- Mad
- Procrastinating
What would actually solve this problem?
- Drink water
- Call a friend
- Feel your feelings
- Journal
- Read
- Draw
- Color
- Sing
- Dance
- Pray
- Meditate
- Movement: go for a walk, stretch
- Listen to music
- Listen to stand-up comedy
- Fancy tea or sparkling water for a reward
Tool Box: Consider keeping a small box with some activities and a list of things to do in it when you feel the urge to eat
- Soduku
- Coloring book
- Pictures that bring you joy
- Inspirational quotes
- Cards
- Magazine
- List of things you have wanted to do (match unmatched socks, write a thank you letter, organize junk drawer, call old friend, etc.)
- Stress ball
Remember, nothing on this list is likely to be as rewarding to your brain as food.
Keep practicing replacing your habits: you will have to do dozens of times to change your patterns.
It’s about progress, not perfection.
