Providence, Rhode Island – Do you find yourself reaching for snacks even when you’re not hungry? Psychiatrist and neuroscientist Judson Brewer, from Brown University’s Mindfulness Center, has developed a 21-day strategy to tackle habitual eating by tuning into our body’s cues. His new book, “The Hunger Habit: Why We Eat When We’re Not Hungry, and How to Stop,” delves into this topic and offers techniques to distinguish between actual hunger and cravings.
Brewer suggests asking ourselves whether we are truly hungry or just responding to emotions such as boredom or sadness. By focusing on what our bodies actually need, rather than what we want, we can begin to break the cycle of mindless eating. He also challenges the traditional notion of willpower in behavior change, emphasizing the importance of reconnecting with our bodies and paying attention to how different foods make us feel.
Mindfulness, as defined by Brewer, involves bringing our awareness to the present moment without judgment. This practice can help us understand our cravings and develop healthier responses to them. Brewer also provides a three-step plan to change our eating habits, which includes mapping out our habit loops and finding more rewarding behaviors that make our body feel content.
A key aspect of Brewer’s approach is disrupting the reward value of certain foods by paying attention to the physical sensations and emotions associated with overeating. By recognizing, accepting, investigating, and noting our cravings, we can learn to ride them out and reduce their power over us. Additionally, cultivating a growth mindset and embracing curiosity can help us learn from our experiences and shift our perspective on setbacks.
While Brewer’s book does not discuss the use of weight loss drugs such as GLP-1, he underscores the importance of understanding how our brains work and learning to work with them, regardless of any medication. This mindfulness-based approach, he suggests, can complement medical intervention if necessary.
Ultimately, Brewer’s techniques aim to help individuals develop a healthier relationship with food by tuning into their body’s cues and making mindful, intentional choices. This approach emphasizes self-awareness, curiosity, and a growth mindset as essential components of behavior change when it comes to eating habits.