DELAY: This is the biggest step because you want to be a mindful eater. You have that wave of I want to eat something, delay that for 10 or 15 minutes, it's acknowledging that you actually want to eat something, so you're putting that off, saying I just want to think about this because we tend to be impulsive and go with our cravings. We get that wave of impulse and we have to have it right now and that takes about three weeks to learn, but that's the hardest step, just defer that eating and delay it.
DISTRACT: A lot of times they say you're not hungry, you're just thirsty. While you're doing this, you don't want to say "I'm going to sit in front of a clock for ten minutes and watch the minutes tick by." You want to distract yourself and do something that does not involve eating, involve your hands - you can clean out a drawer, do a load of wash, walk around the block, answer some e-mails, do something to just distract yourself and make you stop thinking about the food and sometimes that really works and that's enough. As we're dieting, a lot of people can't stop thinking about food and then they're obsessed with food. You really have to distract yourself and force yourself to think about some other things. It is hard - if it were easy everybody would be thin.
DISTANCE: Food is around 24/7, you have to distance yourself, mentally and physically. Don't keep food on your shelves in the kitchen, don't be around food, don't use food shopping as an activity to look for low calorie things. Just don't keep food around - out of sight, out of mind really works when it comes to food.
DETERMINED: Start to think about a little evaluations of self-I wants, why do you want to eat? Are you hungry or are you thirsty? Is it emotional hunger or physical hunger? When is the last time you ate or drank something? A good way to understand this is to keep a food record, either online or write it down to see what are your eating patterns and why you want to eat. This will help you determine what it is you really need to act on. How do you determine the difference between emotional hunger and real food hunger? What are the real symptoms and signs? Ask yourself, "When did I eat last?" If it's over three hours, you're probably physically hungry. If you've eaten about 100, 150 calories and an hour later you want more food, a lot of times it's going to be emotional.
DECIDE: Decide what it is you want. You want to preplan and say, do I want something salty or crunchy or sweet or creamy and smooth and think about portions, What do you really want to eat and don't deprive yours. Don't pick something you think has to be healthy. Learn how to eat sensibly and how to enjoy your treats in moderation.
DISTRACT: A lot of times they say you're not hungry, you're just thirsty. While you're doing this, you don't want to say "I'm going to sit in front of a clock for ten minutes and watch the minutes tick by." You want to distract yourself and do something that does not involve eating, involve your hands - you can clean out a drawer, do a load of wash, walk around the block, answer some e-mails, do something to just distract yourself and make you stop thinking about the food and sometimes that really works and that's enough. As we're dieting, a lot of people can't stop thinking about food and then they're obsessed with food. You really have to distract yourself and force yourself to think about some other things. It is hard - if it were easy everybody would be thin.
DISTANCE: Food is around 24/7, you have to distance yourself, mentally and physically. Don't keep food on your shelves in the kitchen, don't be around food, don't use food shopping as an activity to look for low calorie things. Just don't keep food around - out of sight, out of mind really works when it comes to food.
DETERMINED: Start to think about a little evaluations of self-I wants, why do you want to eat? Are you hungry or are you thirsty? Is it emotional hunger or physical hunger? When is the last time you ate or drank something? A good way to understand this is to keep a food record, either online or write it down to see what are your eating patterns and why you want to eat. This will help you determine what it is you really need to act on. How do you determine the difference between emotional hunger and real food hunger? What are the real symptoms and signs? Ask yourself, "When did I eat last?" If it's over three hours, you're probably physically hungry. If you've eaten about 100, 150 calories and an hour later you want more food, a lot of times it's going to be emotional.
DECIDE: Decide what it is you want. You want to preplan and say, do I want something salty or crunchy or sweet or creamy and smooth and think about portions, What do you really want to eat and don't deprive yours. Don't pick something you think has to be healthy. Learn how to eat sensibly and how to enjoy your treats in moderation.
As silly and simple as these tips may seem, I've been trying them and they work! Call (430-8810) or contact me: lynettef@velocitialliance.com for more information on our Meltdown programs. See you at the gym! Lynette
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