subject: How To Curb Impulse Eating Once And For All [print this page] A lot of people eat more calories than they really want or need due to one simple reason: Impulses. Impulses are wants or desires that emerge in the moment that have an extremely strong pull.
Unfortunately, many of these impulses simply don't align with what you really want in your life. If you want to lose weight, it's definitely detrimental to eat an extra brownie after dinner - Even if your impulse says to go for it.
So how does one control these kinds of impulses?
==> Step One: Decide What You Want Overall
The very first step to controlling impulses is to know what you want in your life, overall.
If you don't have any clear health goals, then it's very hard to resist impulses. After all, they're not really preventing you from doing anything you want to do.
On the other hand, if you have crystal clear health goals, that makes it much easier to combat impulses. Why? Because you can easily see that they're not in your best interest.
Start by figuring out exactly what's important to you and what you want in your life.
==> Step Two: Notice the Impulse
The second step is to notice the impulse when it actually happens in the moment.
Let's say you've just finished dinner and the waiter asks you if you'd like desert. On one hand, you feel satiated. On the other hand, you'd really love some ice cream right now.
Instead of deciding one way or the other, start by noticing that an impulse is there.
Labeling an impulse as an impulse already does a lot to take away the impulse's power. Just recognizing that your subconscious desires took the driver's seat is often enough to take control again.
==> Step Three: Make a Conscious Decision
At this point, you've noticed that you're feeling an impulse and you have two choices: To give into the impulse or not to.
Now you that you know you're dealing with an impulse situation, you can make a conscious decision. Should you order that ice cream or not?
You don't always have to choose no. However, before you make your decision, make sure to check in with yourself and see if your decision is really helping you get where you want to go.
If you're truly feeling like you've had a hard week and want to have some ice cream to relax, then by all means go for it. On the other hand, if you recognize that it's just your impulse speaking and it's really not what you want to do, then just say no.
==> Building the Habit
The most challenging part of curbing impulse eating isn't actually deciding to say no. It's noticing when you're being driven by impulses.
Getting in the habit of being on the lookout for impulses takes concentration and awareness. It can seem unnatural at first; since very few other people seem to be doing it.
Once you get in the habit of noticing impulses however, you might be surprised at how easy it is to say "no." Once you're in the driver's seat, it's much easier to make the right decision.
