Why do you eat? What are your food triggers? If you're at or near normal weight, it's likely that hunger is not the real reason nearly half the time. For seriously overweight folks, that proportion is much higher.
As part of my preparation for weight loss surgery, last week I had an interview with the psychologist at my bariatric practice. One of my tasks is to identify my eating triggers and figure out alternatives, because weight loss surgery won't make all the triggers go away.
So let's look at some common eating triggers the other side of the loop.
Thirst: This is a common trigger that's not well know. Many of us make the mistake of thinking we're hungry when what we actually are is thirsty. Thirst can make our stomach growl and trigger cravings. If you make a discipline of drinking water or other caffeine free beverages through-out the day, you may well feel less "hungry". If you're not sure, drink 8 oz of water and wait about 20 minutes to see if the hunger passes.
Sensory triggers: Most of our senses can provide triggers to eating; I'm visually triggered. Just now trs (aka hubby) went to get a pack of granola bars and I was immediately hungry for something crunchy. Because I won't be able to drink sodas after surgery, I've weaned myself off them now - and as a result have stopped snacking at work simply because I don't see the snack machines any more.
Some people are triggered by food related sounds or by co-workers talking about ordering out for pizza. And of course most of us are triggered by the smell of food. But there are other, less directly food-related triggers. These psychological triggers can include:
Boredom - got nothin' to do but chow down that box of cookies.
Sleepiness/tiredness - Do you eat when you're trying to stay awake?
Comfort - they don't call them comfort foods for nothing. Do you eat more when you're mad or sad?
Reward - I did so well, I deserve a bowl of ice cream!
Time - it's high noon, so it's time for a full meal even if I'm not the least bit hungry. True story: I get to work around 7 AM. One day I glanced at the clock, realized it was noon and ate my lunch, only to realize that the clock wasn't working and it was only about 9:30 AM.
DailyKos - can't blog without my cheetos
OK, the last one may be a little silly, but if you tend to have a snack when sitting down at your computer (waves hand) then blogging really is a trigger and you need to be aware of it.
Being aware of your triggers doesn't make them go away, but it does give you a chance to develop alternatives (I'll celebrate by giving myself a manicure) or just reminding yourself that you really aren't hungry.
Think about it, pay attention. What are your triggers? Note: If any of these trigger you to consume high calorie beverages, they count!