Do you BLT? Bites, Licks or Tastes?
How many BLT do you have in a day? In other words, are you eating mindlessly? I’ve seen hundreds of people in my nutrition practice and one thing people have in common is that they eat in response to emotional cues rather than real hunger.
What is mindless eating?
Mindless eating refers to the act of consuming food without paying attention to hunger cues, satiety, or even the act of eating itself. It often occurs in situations where individuals are distracted, like watching television, working, or even cooking dinner.
Why does this matter?
Over time, mindless eating can contribute to weight gain and unhealthy eating patterns. BLT add up over the course of the day – up to hundreds of calories, leading to gradual weight gain. Practices such as mindful eating, which involves being fully engaged in the eating process and listening to internal hunger and fullness cues, can counteract these behaviors.
Think of your day today or yesterday and assess the following “clues” to see if you engage in mindless eating:
- Eating When Not Hungry:
- Do you consume food based on external cues (like the time of day or social situations) rather than actual hunger? Eat when you are hungry. If you are out with friends and truly not hungry, enjoy your adult beverage (or better yet, a mocktail).
- Overeating:
- Do you continue to eat despite fullness, often due to portion sizes or habitual behaviors? Think about when you were a child, did your mother or father encourage you to clean your plate? Eat slowly and savor each bite. Enjoy the people you are sharing a meal with. It can take up to 20 minutes for your gut to send a signal to your brain that you are full.
- Eating as a Response to Emotions:
- Do you use food to cope with stress, boredom, or emotions rather than fueling the body’s needs? We should not live to eat but eat to live. Think of food only as nourishing your body with proper nutrition so that you can live the vibrant life you deserve.
- Lack of Awareness:
- Do you fully taste or savor your food? Not doing so leads to decreased satisfaction and increased consumption. By slowing down and savoring your food, you feel more satisfied and food noise goes away.
What is your backup plan?
Have a backup plan in place when you find yourself bored, angry, lonely or tired and have an urge to eat. What are some other activities you could do? Some on my short list include:
- Nature walk
- Listening to and dancing to Greek music
- Put on a yoga/stretching video
- Declutter a closet or drawer
- Call Mom or long-lost friend
Make 2025 the year that you will only eat when you are hungry.
To your health!
Maria