Your environment affects what you eat and, thus, your weight to some
extent. If you have easy access to a lot of high-fat, high-sugar, tasty foods,
it is tempting to eat them. Take a look at your environment and see what causes
you to eat more than you need. Here are some things to look for and some tips
to change your environment:
Is food available around you at all times? Move
it out of sight. Change your route so that you don't have to pass by food or
Do you sometimes eat without thinking? If so,
give your food the attention it deserves. Try eating only in one place in your
home (for example, the kitchen table). Avoid eating in front of the television,
the computer, at your desk, or while driving your car. Be aware of your
behaviors while you are preparing food. Do you snack on ingredients as you make
dinner? Chew gum while you cook so you won't be tempted to snack on the
Do you eat whatever is most available because you
don't plan ahead? For lunch away from home, make it a habit to pack a healthy
lunch and snacks the night before.
Snack from a plate, not from
the package. Plan your snacks just like your meals.
Is eating a
positive, pleasurable experience for you? Take some time to relax before a meal
so that you can eat slowly and enjoy it. Eat your meals with others and make
your mealtime enjoyable.
Do you try to ignore feelings of hunger
and skip meals? This can lead to overeating or choosing a less healthy snack
later on. Plan for meals and snacks to eat at times when you know you will be
hungry. The goal is to eat when you are hungry and not eat when you are not
How this information was developed to help you make better health decisions.