All of us eat too much from time to time. If you regularly eat outside while feeling out of control and powerless to stop, you are not alone.
Now, you may eat for emotional reasons or out of boredom. Others might eat because they’re hungry and not filling up on the right foods or want a different taste altogether.
Once you identify why you’re eating, you may move on to following more mindful eating practices.
The temptation is real. So how do we avoid eating out?
1. PLAN AHEAD
Impulsive food choices are real, especially when you find yourself overly hungry or stressed out. This happens because when glucose levels are low, any food decision will likely feel more impulsive. Your brain is going to look for quick energy, which often comes in the form of simple carbohydrates. So we tend to order outside food either because we are too tired to cook or too bored of eating the same meals. Meal prepping helps us to eat balanced meals and leave room for flexibility while also encouraging us to eat food that makes us feel good mentally and physically a sense of mindful eating.
2. EAT ENOUGH PROTEIN
Protein is very satiating compared to other macronutrients like carbs. It reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. So if you need to lose weight or belly fat, consider adding more protein.
3. GET CREATIVE WITH YOUR FOOD
Note down your cravings first and start analysing your taste triggers. You can start by remaking your favourite outside meals with healthier ingredients. For example, if you are craving a chocolate brownie, you can easily make one at home by substituting ingredients like maida with almond flour, sugar with zero-calorie sweeteners and maybe even adding some protein powder to make it more filling!
4. MANAGE YOUR STRESS BETTER
There is always an emotional component when it comes to eating junk food occasionally. Your cravings are triggered by your hormones, especially during stress. How many times have you noticed yourself binging on ice cream when you are feeling sad? So analyse your emotions and what triggers your desire to eat outside food in the first place. Take a walk, meditate, or indulge in any hobbies which lifts your mood.
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