Well, it's been about 7 months since the country has been affected by the pandemic. While most of us are enjoying getting out and about, I have many friends whose companies are having them work from home. And while that may be convenient, it is also harder to stay away from the kitchen. Being at home all day can lead to some unhealthy behaviors, including overeating due to stress and boredom.
While enjoying some comfort food during times of stress is normal, the habits created at the beginning of the pandemic need to be broken. I think 80% of the population gained some weight the first 3 months of the pandemic, and maybe you're still partaking in and practicing some of the unhealthy habits you created.
Today, I want to give you my top 12 tips that will help you break those bad snacking habits and kick the cravings that may be the bain of your existence on a daily basis.
Without further ado, here are 12 ways to prevent unnecessary grazing when you’re spending more time at home.
One of the most helpful ways to prevent overeating is to understand why it’s happening in the first place. There are many reasons why you may be compelled to overeat, including being stressed out or bored.
If you find yourself eating too frequently or eating too much in one sitting, take a minute and check in with yourself. First, it’s important to determine whether you’re eating because you’re hungry and need nourishment, or whether there’s another reason.
Before you eat, pay special attention to how you’re feeling, such as stressed, bored, lonely, or anxious. Simply pausing and evaluating the situation can help you understand what compels you to overeat and may help prevent overeating in the future.
That said, combating overeating is rarely easy, and you may have to seek professional help, especially if it’s a common occurrence or you eat to the point of discomfort and experience feelings of shame or guilt afterward. These may be signs of an eating disorder that require professional help.
Though having a jar of cookies or bowl of colorful candy on the counter may add to the visual appeal of your kitchen, this practice may lead to overeating.
Having tempting foods within eyesight can lead to frequent snacking and overeating, even when you aren’t hungry. For example, if there is nutella in my pantry, i will want it. If I don't bring it in the house, I don't crave it.
Research has shown that visual exposure to high calorie foods stimulates the striatum, a part of your brain that modulates impulse control, which may lead to increased cravings and overeating. Bottom line Out of site, out of mind.
You shouldn’t change your normal eating schedule just because you’re stuck at home. If you’re used to having three meals a day, try to continue that schedule while you’re working from home. The same goes for if you typically consume only two meals and a snack.
Though it’s easy to stray from your normal dietary pattern when your day-to-day schedule gets disrupted, it’s important to maintain some semblance of normalcy when it comes to eating.
You may find yourself adapting your eating pattern to accommodate your new normal, and that’s OK. Just try to maintain a regular eating pattern based on your individual needs and your preferred eating times.
If you’re really thrown off and find yourself constantly snacking, try making a schedule that includes at least two solid meals per day and following it until you feel that you have become comfortably consistent with your eating habits.
4. Don’t restrict yourself or Deprive yourself of your favorite foods
One of the most important nutrition rules to follow to prevent overeating is to not deprive your body of food. Oftentimes, being overly restrictive with food intake or consuming too few calories can lead to binging on high calorie foods and overeating
It’s never a good idea to follow a highly restrictive diet or deprive yourself of food, especially during stressful times.
Research has shown that restrictive dieting is not only ineffective for long-term weight loss but also can harm your physical and mental health and increase your stress levels.
Better yet, try crowding out the bad and replacing it with healthier alternatives. For example, try kombucha instead of soda, eat an apple with peanut butter instead of drinking apple juice. Eat yogurt with berries instead of ice cream. You get the idea.
Plus, it's been found that people who eat home-cooked meals more than 5 times per week were 28% less likely to be overweight and 24% less likely to have excess body fat, compared with those who ate home-cooked meals less than 3 times per week
What’s more, doing some meal prep at the beginning of the week can help you be successful and you will have healthy food ready to go.
Being at home gives you more time to focus on healthy habits, including drinking enough water. Maintaining proper hydration is important for overall health and may help you prevent overeating related to stress.
Plus, being dehydrated can lead to alterations in mood, attention, and energy levels, which can also affect your eating habits
To combat dehydration, be mindful of drinking 1/2 your body weight in ounces each day. If that's a challenge for you, try adding a few slices of fresh fruit to your water to boost its flavor, which may help you drink more water throughout the day without adding a significant amount of sugar or number of calories to your diet. My favorite go-to beverage is water with a little apple cider vinegar, fresh lemon juice, and freshly grated ginger. Sooooooo refreshing!!
6. Move Your Body
One of the best ways to crush cravings is to mooooooooove your body. Working from home may be convenient, but it can take a serious toll on your activity levels, leading to boredom, stress, and increased snacking frequency. To combat this, make some time for daily physical activity.
If you’re feeling lost, try one of my do anywhere workouts on youtube. (Find me at Ruth Ungerer/Health Coach. Or, you can workout with me virtually or in person if you want the accountability and mindset coaching you need to be successful.
Of course, taking a hike in nature, or simply walking or jogging around your neighborhood are also great ways to destress and move.
Research has shown that physical activity can boost mood and reduce stress, which may reduce your chances of stress eating. Bottom line?? Find something you love and do more of it.
When you suddenly find yourself with a lot of extra free time, boredom can quickly set in once you have tackled your to-do list for the day.
However, boredom can be prevented by making good use of your spare time. Everyone has hobbies that they have always wanted to try or projects that have been put off due to busy schedules.
Now is the perfect time to learn a new skill, tackle a home improvement project, organize your living spaces, take an educational course, or start a new hobby.
Learning something new or starting a project can not only prevent boredom but also make you feel more accomplished and less stressed. Have you ever wanted to take Ball room lessons? Do it? How about Aerial Yoga, pottery or painting? Sign up! You will never know if you like it unless you try.
Modern-day life is full of distractions. From smartphones to televisions to social media, you’re surrounded by technology meant to distract you from your daily life.
Though catching up on a favorite TV show can help take your mind off of stressful events, it’s important to minimize distractions when eating a meal or snack, especially if you find yourself frequently overeating.
If you’re used to dining while parked in front of your television, smartphone, or computer, try eating in a less distracting environment. Attempt to concentrate only on your food, paying special attention to feelings of hunger and fullness.
Being more present while you eat may help prevent overeating and can help you become more aware of your eating patterns and food intake
Mindful eating is an excellent tool that can be used to bring more awareness to your eating habits.
It’s common for people to snack on foods directly from the containers in which they were sold, which may lead to overeating.
For example, grabbing a pint of ice cream from the freezer and eating directly from the container rather than doling out a single portion in a dish may cause you to eat more than you intended
To combat this, practice portion control by serving yourself a single portion of food rather than eating out of larger containers.
Stocking your kitchen with filling, nutrient-dense foods can not only help improve your overall health but also combat the tendency to stress eat highly palatable foods.
For example, filling your fridge and pantry with foods that can help fill you up in a healthful way — rather than foods rich in empty calories like candy, chips, and soda — is a smart way to prevent the chances of noshing on unhealthy choices.
Filling foods are ones that are high in protein, fiber, and healthy fats. Nuts, seeds, avocados, beans, and eggs are just some examples of nutritious, satisfying choices that can help fill you up and prevent overeating
While a glass of wine or tasty cocktail can be a relaxing way to unwind, keep in mind that alcohol lowers your inhibitions, increases appetite, and may increase the chances of overeating
Plus, drinking too much alcohol harms your health in a number of ways and can lead to dependence issues
Try to stay within the guidelines set by the United States Department of Agriculture (USDA), which suggests that alcoholic beverages be limited to one
drink per day or less for women and two or fewer drinks per day for men
12. Find fun ways to destress.
Last but not least, find fun ways to destress. Since stress is one the leading causes of mindless snacking, finding fun ways to destress daily is super important. Walking in nature, hanging out with fun friends, exercising, going shopping, making something with your hands, working in the garden, picking flowers, rearranging a room, organizing your closet or a drawer etc are all great ways to destress and decluttering your world.
Well, there ya go! 12 of my favorite tips to help you combat those cravings while you are spending more time at home.
Here’s to striving for Progress!
Helping you create a body and a life you Love!
These are just some of my favorite ways to destress that bring Joy.
Thank you sir for your genuine spells.This is really incredible,and I have never experienced anything like this in my life. Before i met you Sir,i have tried every possible means that i could to get my husband back,but i actually came to realize that nothing was working out for me,and that my husband had developed lot of hatred for me.. I thought there was no hope to reunite with my ex husband.But when i read good reviews about your work sir,i decided to give it a try and i did everything that you instructed me and i Trusted in you and followed your instructions just as you have guaranteed me in 48 hours,and that was exactly when my husband called me.. We are more contented now than ever.Everything looks perfect and so natural!Thank you so much for your authentic and indisputable spells. Thanks Sir for your help.So I promise to tell the world about you great seIf.you need help in your marriage of broken relationship,please contact Dr Adebayo odu right now for urgent help WhatsApp +234 912 431 4426 or Email email@example.com I want every one who is facing any problem should also give a testimony soon.Just like me today.
My name is Bimaliperera ,I have great joy in me as i am writing this testimony about the great man called Dr. Adebayo When my lover left me i never taught that i will be able to get him back after all he has put me through, But i am so happy that after the interference of Dr.Adebayo i was able to get my lover back after 48 hours and i can proudly say that who ever need help in getting there lover back should contact Dr.Adebayo on these details below firstname.lastname@example.org for proper understanding of what i have just witness. And i promise that he will help you as he help me. Here his WhatsApp number +234 912 431 4426
This is a very joyful day of my life because of the help PRIEST Salami has rendered to me by helping me get my ex-husband back with his magic and love spell. I was married for 6 years and it was so terrible because my husband was really cheating on me and was seeking a divorce but when I came across PRIEST Salami email on the internet on how he helped so many people to get their ex back and help to fix relationships. and make people happy in their relationship. I explained my situation to him and then sought his help but to my greatest surprise, he told me that he will help me with my case and here I am now celebrating because my Husband has changed totally for good. He always wants to be by me and can not do anything without my presence. I am really enjoying my marriage, what a great celebration. I will keep on testifying on the internet because PRIEST Salami is truly a real spell caster. DO YOU NEED HELP THEN CONTACT DOCTOR PRIEST Salami NOW VIA EMAIL: email@example.com. Whatsapp number: +2348143757229 He is the only answer to your problem and makes you feel happy in your relationship…
よわぐぽできぬすゑき 게임플레이게이밍 https://Instagrme.net 바카라사이트 바카라추천 바카라사이트 바카라게임사이트 온라인바카라 모바일바카라 호게임 세부카지노 온라인블랙잭 온라인카지노 카지노룰렛 슬롯카지노 밀리언카지노 바카라사이트 밀리언클럽카지노 온라인바카라 마닐라카지노 카심바슬롯 SM카지노먹튀 온라인바카라 바카라이기는법 에볼루션게이밍 바카라분석법 카지노게임사이트 카지노사이트 카심바슬롯 https://Instagrme.net 온라인카지노 호게이밍 카심바카지노 잭파시티먹튀 카지노사이트 룰렛추천 온라인슬롯잭팟 에볼루션게이밍 타이산게이밍 포텐슬롯사이트 온라인카지노 안전카지노사이트 카심바카지노 온라인카지노 바카라게임사이트 개츠비카지노 온라인슬롯사이트 타이산게임인터넷룰렛 온라인카지노 바카라게임사이트 sm카지노 메가슬롯먹튀 빅카지노 바카라타이 밀리언클럽카지노 바카라 에볼루션게이밍 https://Instagrme.net 강원랜드다이사이 모바일카지노 바카라분석법 포텐슬롯 해외온라인카지노 카지노룰렛 호게임 슬롯나라주소 우리카지노계열 스핀슬롯 온카지노 탑슬롯 월드카지노 카지노사이트 잭팟시티슬롯 카심바슬롯 카지노하는곳 우리카지노먹튀 크레이지슬롯 온라인카지노 슬롯사이트 카지노사이트 바카라사이트 https://Instagrme.net 온라인바카라사이트 바카라추천 슬롯머신777 탑슬롯 샌즈카지노 카지노검증사이트 온라인카지노 안전카지노사이트 메이저바카라 비바카지노주소 바카라사이트 얀카지노 바카라추천 룰렛추천 마이크로게임 포텐슬롯주소 밀리언클럽카지노 카심바슬롯 mongoangulam998 카심바코리아 바카라사이트 카심바슬롯카심바슬롯 온라인도박사이트 카심바슬롯포텐슬롯 https://Instagrme.net 카심바슬롯 카지노게임 슬롯사이트 더나인카지노먹튀 mongoangulam998 실시간바카라 필리핀아바타카지노 온라인바카라사이트 게임플레이게이밍 https://Instagrme.net 바카라사이트 온라인카지노 바카라배팅법 카지노사이트추천 세부카지노 MGM카지노 바카라사이트 카지노검증사이트 바카라사이트 바카라사이트추천 천사카지노 카심바주소 FM카지노 바카라승률 바카라이기는방법 포텐슬롯 온라인카지노 더나인카지노먹튀 아시아게이밍 mongoangulam998 포텐슬롯사이트 게임플레이게이밍 https://Instagrme.net 바카라사이트 카심바주소 탑슬롯 더나인카지노먹튀 카지노 카심바코리아 프로카지노 바카라사이트 온라인카지노 룰렛추천 마카오카지노 바카라타이 카지노사이트 さちらろぜ SM카지노먹튀 에그벳슬롯 바카라사이트 へっだもいるぎそめを