10 Tips To Tackle Non-Hungry Eating

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• 10 Tips To Tackle Non-Hungry Eating

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• Do you struggle with non-hungry eating?
  Perhaps its the after dinner snacking, the 4pm
  sweet treat or the chocolate bowl in the office.
  This type of eating is often the cause of poor
  weight loss, when youre doing everything else
  right.

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• The gastric band is a fantastic tool to help
  reduce meal portions and physical hunger but it
  doesnt directly help to tackle non-hungry
  eating. The single best way to take control of
  your non-hungry eating for good, is to practice
  mindful eating everyday.

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• Here are 10 simple ways you can become a more
  mindful eater and tackle non-hungry eating once
  and for all.

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• Avoid distraction at meal times
• Focus all your attention on eating rather
  than trying to multitask at meal times. You only
  eat for 20 minutes 3 times per day everything
  else can wait until you have finished your meal!

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• Listen to your body
• Connect with the feelings of hunger and
  fullness by using a satiety scale. Rank your
  hunger/fullness on a scale of 1-10 (1 is starving
  and 10 is stuffed full) before, during and after
  meals. You should aim to be around a 3 before
  meals and a 5 after meals, to avoid overeating.

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• Sit down to eat
• Take time out of your busy day to sit down to
  eat each of your meals rather than eating on the
  run.

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• Eat slowly
• Aim for 1 mouthful every 20 seconds and 20
  minutes to finish each meal.

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• Eat with a teaspoon
• Use a teaspoon to help slow your speed of
  eating and promote tasting and savouring

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• Taste every mouthful
• Take the time to taste and savour every
  mouthful. The more you taste the less you need to
  eat to feel satisfied and the more mindful you
  will be while eating.

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• Imagine each mouthful going through the band
  and digestive system
• Picture your digestive system and track each
  mouthful as it passes down the oesophagus,
  through the band and into your stomach

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• Be thankful
• Acknowledge the easy access we have to food
  in this country and how lucky we are to never be
  forced to go hungry. It is helpful to never take
  for granted the availability of food in
  Australia.

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• Take time to think about how the food you are
  eating came to you
• Think about the number of people and
  processes the product has passed by/through to
  end up in your cupboard or fridge.

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• For example with milk, acknowledge the cow,
  the farmer, the pasteurisation and packaging as
  well as distribution to the supermarkets via
  transport systems. As you can imagine, a lot of
  work goes into getting produce onto the
  supermarket shelves everyday.

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• Practice self-monitoring
• A mindful eating food diary can be a helpful
  tool to ensure you are eating mindfully everyday
  as you can track and log your progress at each
  meal each day.
• http//winnettspecialistgroup.com.au/