Night Eating and Holidays
This week, it struck me (yet again) how many of us struggle with evening snacks. It's almost a universal problem in our society, but how do we control it better?
Most of this is simply habit. Whatever receptors in the brain we have triggered with repetitive evening snacks, they now demand something at that time. We usually aren't "truly” hungry. The mind "wishes” for some food –usually in the starch/sugar category.
But why? And why can we not simply avoid the snacks? Most of the time there is an association such as watching T.V. We automatically reach for chips or popcorn or ice cream. Now, knowing the association and knowing that T.V. is a trigger to eat, we must set some rules. We should avoid snacking with the T.V. on since it leads to mindless eating. Without realizing, we crunch away completely unaware of the amount consumed or the consequences (i.e. feeling crummy physically and mentally the next day, only to repeat the action the following evening). It's the same association I used to see with my father and his bridge partners. Back then, when the bridge game started, the cigarettes came out and the house was filled with smoke, even though my parents didn't smoke. Yet, they would set out ashtrays & cigarettes so the gentleman could smoke as they played. (In fact I don't think they would have played had they not been able to smoke!). The association was there: Bridge = smoking. This is no different than the T.V. and snack food. The trouble is that society hasn't yet caught up with the dangers of too much food. It's socially acceptable to eat, and eat too much.
This brings me to the upcoming holidays. Everyone is aware of the excess of food they are going to face. The expectation is to eat and eat a lot. Why? I suspect as a human, when given the choice of lots of food we automatically eat what we can. But we don't have to! Portions are a choice we make. However, when we are around a table of other people we become unaware of how full we are. We stop thinking about our goal to at least not gain weight. In this situation, you must have a plan before you even start. You must be committed to eating reasonable portions: enough to satisfy, but not so much that you feel "stuffed.” Eating to the point of "stuffed” means we've consumed way too many calories.
Whether we're watching T.V. or enjoying a holiday meal with others, we must have a strategy; a plan. The best plan or rule is to avoid snacks while watching T.V. Your stomach or brain will not recognize when you have eaten too much because it is focused on the television. The same applies to sitting around a holiday table. Because there is lots of food, it doesn't mean you have to gorge. In these situations, eat smaller amounts, eat slowly, and focus on eating more protein. Be totally aware of how much you are eating, and whether you are truly hungry; know what it feels like to reach "satisfaction” and don't go beyond.
Mindfulness vs. mindless eating: be mindful. Be aware. Especially be aware of your goal to lose weight. Be aware of the reasons WHY you want to lose weight. Take control of food. Don't let the food control you. We must use our own internal fortitude to conquer poor eating choices. We can do this more easily by eating protein through the day so as to better control blood sugars; thus, decreasing cravings.
Be mindful. You can do it. Don't ever give up on yourself. Keep searching for solutions that work for you. Eventually you will be making good choices without having to think about them!
Dr. Doug