Food Rules of Disengagement
In today's food environment, we are constantly bombarded with food cues that trigger our desire to eat. Whether it's the smell of freshly baked goods or the sight of a colorful display at the grocery store, these cues can make it challenging to resist overeating and make healthy choices.
David Kessler, in his book "The End of Overeating," highlights the role of the food environment in promoting overeating and obesity. He suggests that using “rules of disengagement” may be more effective than willpower in helping us avoid being aroused by food cues and make healthier choices.
Rules of disengagement are simply guidelines we set for ourselves to avoid being triggered by food cues. Instead of relying on willpower to resist temptation, we create rules that help us avoid the temptation altogether. Here are some examples of rules we could use:
Avoid window shopping at the bakery
The aroma of freshly baked goods and colorful displays can be hard to resist. Instead of relying on willpower to walk past the bakery without indulging, create a rule to avoid window shopping altogether. This could mean choosing a different route or keeping your eyes focused on something else as you pass by.
No eating while watching TV
Mindless eating in front of the television can lead to overconsumption without even realizing it. Setting a rule to avoid eating while watching TV can help you become more mindful of your food choices and portions. Instead, try enjoying your meals and snacks at the table without any distractions.
Stick to a shopping list
Grocery stores are designed to entice us with tempting displays and product placements. To avoid impulse buying and overeating, create a rule to always stick to a shopping list. This can help you stay focused on buying the foods you need and avoid being swayed by marketing tactics.
Avoid eating in your car
Eating while driving can be a common practice, but it can also lead to distracted eating and overeating. Set a rule to avoid eating in your car and opt for a designated eating area instead. This will help you stay more mindful of what you're eating and avoid overeating.
Limit the number of times you eat out per week
Eating out can be a fun and social experience, but it can also lead to overconsumption and unhealthy choices. Set a rule to limit the number of times you eat out per week and opt for homemade meals instead. This will help you have more control over your food choices and portions.
A mindful approach for mindless eating?
By implementing rules of disengagement like these, we can take control of our food environment and make healthier choices without relying on willpower alone. These rules serve as a reminder of what we want to achieve and help us stay on track towards our goals.
It's important to note that rules of disengagement are not meant to be restrictive or punitive. Instead, they provide a sense of empowerment and control over our choices. By setting rules that work for us, we can create a healthier relationship with food and achieve long-term success in maintaining a balanced diet.
In conclusion, using rules of disengagement can be a powerful tool in helping us make healthier choices in today's food environment. By avoiding food cues that trigger our desire to eat, we can take control of our food choices and achieve our health goals. So, the next time you're faced with a tempting food cue, remember your rules of disengagement and stay on track towards a healthier you.
