Controlling Impulse Eating
Impulse eating is eating when you aren't hungry just because you saw or
smelled some food.
You can use the FOOD AND PHYSICAL ACTIVITY LOG to determine when you are most likely to
impulse eat. You can then put something in place or take something away from your
surrounding to cut down on your impulse eating.
For example:
Remove or replace candy dishes with fruit bowls to cut down on the amount of candy you may
eat throughout the day.
If you have hidden food to eat in private, remove the food from these secret hiding places
and get rid of it!
Keep tempting foods out of the house. Only eat them in places where you can control the
quantity you eat. For example, order a one-scoop ice cream cone when you are out rather
than having a half-gallon of your favorite ice cream in the freezer.
If you can't keep tempting foods out of the house, keep them out of sight or in a place
that is difficult to reach -- e.g. at the back of the cupboard behind other food
containers.
Make tasting difficult to do: chew gum when you cook or ask someone else to do the
tasting.
If you usually stop for something to nibble on whenever you see a certain store or pass a
certain store window, change your route to work, to the store, etc.
If eating leftovers is a problem, ask someone to help you clean up. If no one is
available, put all dirty dishes immediately into hot, sudsy water.
Sit as far away as possible from tempting finger foods at parties. Focus on the people or
concentrate on the conversation rather than the food.
Have an engaging hobby to do that keeps your hands busy while watching TV. Make sure you
have all the necessary supplies and that they are readily available for use.
Reprinted as a public service courtesy of Shapeup America
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