As we come into the holiday season we might be baking more for our friends and family or we might be taking some leftover desserts home from a holiday dinner. This is all great, but the one downside to this is that it can cause us to snack more since the food is right there. Unconscious eating is a problem that affects many people and can result in weight gain and other health issues. So, what is unconscious eating, and how can we prevent it?
Unconscious eating is when a person is eating without paying attention to the food they are eating or how much they are consuming, such as eating while watching tv, not paying attention to their hunger or fullness cues, or grabbing food just because it’s in eyesight. When we aren’t paying attention to the food we are consuming or have in arms reach, it can be so easy to just keep eating until all of the food is gone. This can lead to overeating, which can contribute to weight gain and other health problems.
Causes of Unconscious Eating
There are many reasons why people eat unconsciously. One example of this can be our environmental signals, such as sight, and smell. Sometimes when we aren’t even hungry or not even enjoying the food we are eating, these cues might make us automatically unconsciously eat. For instance, even if we are not hungry or don't like the taste of the chips, we might continue to eat them just because it’s right there in front of us.
Another cause of unconscious eating is emotional eating, which occurs when we use food to cope with negative emotions, such as stress, boredom, loneliness, or sadness. Emotional eating can provide temporary relief at times, but it can also lead to excessive eating and weight gain, as well as other health problems. For example, we may eat a pint of ice cream to comfort ourselves after a long day at work, but then we may feel guilty or regretful afterward.
The Negative Effects of Unconscious Eating
Unconscious eating can have negative effects on your health. For one, it can lead to weight gain, as you may be consuming more calories throughout the day without realizing it. It can also lead to a bad habit, as you might fall into a habit if you're not paying attention to what you're eating and keep doing this each time you watch tv or walk past some baked goods. And it can even contribute to feelings of guilt or shame, as you may feel like you've lost control over your eating habits. This is something we never want to feel.
How to prevent unconscious eating?
To prevent unconscious eating, the key is to make a conscious effort to pay attention to your food when you're eating. This can help you to be more mindful of how much you're eating and can help you to make healthier choices.
Here are a few tips to prevent unconscious eating:
Pay attention to your body's hunger and fullness cues. Before you eat, take a moment to ask yourself if you are truly hungry. If you are, listen to your body and eat until you are satisfied, but not overly full. If you're not sure, wait a few minutes and see how you feel.
Be mindful when around food. Most of the time when we are unconsciously eating, we are doing this on autopilot. So not only are we eating it, but we aren’t even enjoying it! If you want a specific snack then portion it out and enjoy it!
Avoid distractions while eating. Put away your phone, turn off the TV, and avoid other activities that could take your attention away from your food. By doing so, you'll find it easier to pay attention to your body's signals and will be able to concentrate on the taste, texture, and enjoyment of your meal as a result.
Prep your meals in advance. If you know you have a busy day ahead, take the time to plan out your meals and snacks in advance. This can help you make healthier choices and avoid mindless snacking or grabbing whatever is convenient.
Be aware of your emotional triggers. Unconscious eating is often a response to emotional distress, such as stress, boredom, or loneliness. If you notice you are reaching for food in these situations, try to find healthier ways to cope, such as taking a walk, talking to a friend, or practicing relaxation techniques.
Save room for Bites-Licks-Tastes (B.L.T) throughout the day if you track your food, as this can add up fast! B.L.T are things that you bite on or lick throughout the day. Some examples of B.L.T can be: having a handful of chips, nibbling on something freshly baked, a lick of ice cream, or if your child doesn’t finish their food and you decide to finish it instead. If you find that you are doing this throughout the day, try setting your target 100-150 calories lower than needed. If you don’t track your food, then be mindful of this and try to make it one B.L.T a day.
By following these tips, you can prevent unconscious eating and take back control of your eating habits. Remember, it's okay to indulge in your favourite treats from time to time, but be mindful of how much and how often you are eating a certain treat. Lastly, pay attention to your food, plan your meals, and listen to your body – and you'll be on your way to a healthier, happier you.
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