How to Conquer Habitual Eating and Listen to Your Body’s Cues
Next time you reach for a sweet or a snack, ask yourself these questions: Am I really hungry or just having a craving? Am I bored or sad? How will eating that food make me feel?
Judson Brewer, a psychiatrist, neuroscientist, and director of research and innovation at Brown University’s Mindfulness Center, offers guidance on conquering habitual eating and learning to listen to your body’s cues. By focusing on what you actually need rather than what you want, you can make mindful eating choices.
What role does willpower play in improving eating habits?
“From a neuroscience standpoint, willpower is not even part of the equation when it comes to behavior change,” said Brewer.
Traditionally, people have believed that they need more willpower to change their habits, leading to the constant search for new diets or plans. Brewer suggests that shame and feeling like there’s something wrong with oneself are common when willpower is perceived to be lacking. However, simply knowing what one “should” do is not enough for behavior change. Brewer emphasizes the importance of reconnecting with our bodies and paying attention to our feelings for effective change.
How can mindfulness help?
Mindfulness is the practice of bringing awareness to the present moment without judgment. Brewer suggests starting with the question, “Why am I reaching for food?” By being mindful of our hunger cues and understanding when cravings arise, we can delve into the underlying habits and make more conscious choices.
While scientific evidence on the effectiveness of mindfulness interventions for eating habits is still limited, many individuals find it helpful in changing unhealthy behaviors. Rather than relying on restrictive diets, mindfulness can provide individuals with the tools needed to cope with cravings and develop new habits.
How can we change our eating habits?
Brewer explains that our brain’s reward system, particularly the orbitofrontal cortex, plays a significant role in our food choices. Typically, our brain associates eating with feeling good, especially when seeking comfort. However, habits can be changed by altering the reward value of certain behaviors. Brewer’s three-step plan involves mapping out eating patterns and habit loops, changing the reward value of eating behavior in our brains, and seeking more rewarding behaviors that make the body feel content. For example, replacing the habit of eating gummy worms with the enjoyment of blueberries or dark chocolate.
How do we change the reward value of food?
Our brains are wired to remember past experiences and navigate future choices, making them prediction machines. Brewer suggests pausing and asking ourselves what happened the last time we gave in to cravings. By vividly remembering the uncomfortable physical sensations associated with overeating, we can develop a sense of disenchantment. Brewer emphasizes that the brain can learn from these experiences, and after becoming disenchanted, we become ready for change.
How do we cope with food cravings?
According to Brewer, cravings and urges are simply sensations in the body. With increased awareness, we can learn to ride them out. Brewer introduces the RAIN practice, which involves recognizing and relaxing into cravings, accepting their presence, investigating physical sensations, emotions, and thoughts with curiosity and kindness, and noting what is happening in each moment. Interestingly, the longest craving reported in his research was only 12 minutes.
How does using curiosity help?
Brewer suggests embracing a growth mind-set rather than viewing episodes of binge or stress eating as failures. By shifting our perspective to a learning mindset, we create space to learn from our experiences. Brewer highlights that we often learn more from our mistakes and can cultivate curiosity to help us grow.
What role can mindfulness play when using a weight loss drug?
Brewer acknowledges the potential efficacy of weight loss drugs like GLP-1 in suppressing cravings and driving weight loss. However, he emphasizes that regardless of medication, understanding how our brains work and learning to work with them remains crucial. Mindfulness can be a valuable tool complementing medication, offering accessible ways to support long-term change.
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