Translate this page

Tips for helping to curb thoughtless eating


Thursday, December 13th, 2012
Issue 50, Volume 16.
You need Flash player 8+ and JavaScript enabled to view this video.


SAN DIEGO – Itís common for many people to find themselves eating and overeating without rhyme or reason, especially during the holiday season. They may feel hungry or eat "just because." TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, explains some of the triggers that cause these behaviors and offers solutions to help curb thoughtless overindulgence.

Because itís there

A local sandwich shop offers a free cookie with the purchase of a combo meal. The auto body shop replenishes a spread of sweet treats throughout the day while people wait for service to be completed. When food is in plain sight, itís convenient to grab a handful simply because itís there. One should be mindful, take personal inventory, and consider whether they are truly hungry at that moment.

Skipping breakfast

Breakfast is considered the "most important meal of the day" for a reason. A study in the American Journal of Epidemiology showed that people who regularly skip breakfast are nearly five times as likely to be obese than those who donít. Breakfast provides a body and mind with the fuel necessary to take on the day and get oneís metabolism out of its resting state and back to burning calories.†

"In reality, skipping breakfast is much more likely to cause weight gain, rather than weight loss. Overweight and obese individuals are much more likely to skip breakfast in comparison to healthier and leaner individuals," said Nicholas Yphantides, M.D., M.P.H., medical editor for TOPS.

Unprocessed, fiber-rich foods like steel-cut or slow-cooked oatmeal, grapefruit, whole-grain and low-sugar cereals, and low-fat dairy are all best bets. If possible, one should prepare breakfast ahead of time or bring breakfast to work if they arenít able to find the time to eat at home.

Emotions

An individualís emotional state of mind can be an eating trigger. One may typically celebrate happy news with a gourmet dinner and dessert, or soothe sadness with a large bowl of ice cream. Anger or stress can lead to munching on a seemingly bottomless bag of chips. While eating creates a temporary sense of physical fullness, it only temporarily distracts from the feelings that are bothering a person.

Instead, one should reach out to a friend or family for support and guidance. Even a quick workout releases tension, generates extra energy, and stimulates feel-good endorphins. Relaxing behaviors, like getting a quick massage or taking a hot bath, also help calm the system. When celebrating an occasion, remember it is about being with loved ones and creating memories – not about the food.

Boredom

Those who know boredom is a trigger for their thoughtless eating should have a list of strategies in place to keep busy and entertained when they feel like they donít have anything else to do. An activity that occupies the hands is ideal, like giving oneís self a manicure, reading a book, playing a game on the computer, or writing in a journal. Go for a walk with a friend and/or dog. Getting away from the kitchen should help cravings subside. Or, drink a glass of water, which is filling. Snacking on celery or watermelon or chewing a piece of gum can also help curb appetite.

Short on sleep

Lack of sleep, or just the typical mid-afternoon energy slump, can lead a person to binge on sugary or salty treats and beverages for a boost. Researchers at Columbia University note, people who sleep two to four hours a night are 73 percent more likely to be obese than those who get seven to nine hours. Those who get five or more hours of sleep a night are 50 percent more likely to be obese than normal sleepers.†

"There is substantial and growing medical evidence suggesting some important links between adequate sleep and a healthy weight," said SAID notes Yphantides. "Inadequate sleep can influence hormone levels in our body in such a way that when we are sleep-deprived, we may not be as satisfied when we eat and our appetite may be enhanced."

TOPS Club Inc. (Take Off Pounds Sensibly) meets weekly in Fallbrook on Friday mornings from 9:30 to 11 a.m. at Crestview Mobile Estates, 1120 E. Mission Rd.


 

0 comments


arrow Be the first to share your opinion on this article!
 

Add your Comment


Name

Images, Formatting, or HTML is not allowed : plain text only. You may post up to 5 website addresses within your comment.




Disclaimer

The Fallbrook Village News has tightened its' policy regarding comments.
While we invite you to contribute your opinions and thoughts, we request that you refrain from using vulgar or obscene words and post only comments that directly pertain to the specific topic of the story or article.
Comments that are derogatory in nature have a high likelihood for editing or non-approval if they carry the possibility of being libelous.
The comment system is not intended as a forum for individuals or groups to air personal grievances against other individuals or groups.
Please, no advertising or trolling.
In posting a comment for consideration, users understand that their posts may be edited as necessary to meet system parameters, or the post may not be approved at all. By submitting a comment, you agree to all the rules and guidelines described here.
Most comments are approved or disregarded within one business day.

RSS FeedFacebookTwitter



Advertisement for Stellar Solar





Subscribe




Most Commented


Reach Local Customers



The Fallbrook Village News The Fallbrook Village News
760-723-7319 - 1588 S. Mission Rd. Suite 200, Fallbrook CA 92028
All contents copyright ©2014
About Us
Earthquake Information
Business Listings
Contact Us
Letter to the Editor
Report a website error
Sitemap
Online Digital Edition
RSS Feeds
Login