Common Traps that Reinforce Bad Habits
By Matthew Chircop, 7/30/2016
This is by no means a complete list of common behavioural traps, but it is a start:
- Shopping for food while you are hungry, tired or upset – shop when you are fed, alert, and otherwise in a good mood
- Whilst out shopping, putting junk food in the trolley just in case you might feel like it later – only put food in your trolley which you intend to eat (and it’s better to only have snacks around that you can eat on a regular basis)
- Going food shopping without a list of what you need – you will end up buying food that you don’t need (and be forced to try and fit it into your meal plan later)
- Putting more food on your plate than your allowed calories for that meal – only put on your plate what you intend to eat.
- Using a plate which is much larger than the pile of food served on it – we eat with our eyes, and if we see that we have started out with an almost empty plate of food then we’ll still feel hungry after eating it (even if the volume and calorie content are adequate).
- Going back for seconds, or adding food to your plate after you have started eating –one of the signals to stop eating is emptying your plate of food. But your plate won’t be empty if you keep filling it.
- Drinking calories when you are thirsty – just drink water when you are thirsty, and save the calories for when you are hungry and need to eat.
- Buying a ready-made meal without planning what you can eat before ordering – if you order food whilst hungry, you are likely to order more food (and/or more calorie-dense food) than you need. So, decide what amount of what types of foods you are going to eat well before you start to get hungry for that meal.