1. Recognize that you have a lot of control when it comes to your eating behavior and patterns. If you keep telling yourself that its hard to do, guess what, it will be hard to do. All it takes is a little planning, shopping and preparing to get you 95% of the way. All you have to do then is eat your food! Make non negotiable decisions and stick to them.
2. Food should not be used as a reward and most definitely shouldn’t be used as an emotional outlet. Doing this will set you up for disaster. There are other ways to reward yourself that don’t involve eating bad food choices. And there are certainly better ways to get rid of stress and bad emotions than by compounding your woes with bad food. (stress, bad food, no energy, weight gain, more stress….not a good cycle!)
3. Stop eating when you are full. This is probably just before you are feeling full, and is definitely before you are feeling stuffed! Eating doesn’t have to be a challenge to stretch the inner lining of your stomach. Give yourself the nutrients and energy you need and move on. When you eat foods full of fiber, good fats and protein, you will feel fuller quicker and for longer. Most low quality foods won’t fill you up but will give you a massive calorie hit, especially when you are going back for more.
4. Cravings come and go. Distract yourself and ignore the cravings. If you keep problem foods in the house, you will end up eating them every time. We’ve all been there when there’s a block of chocolate or biscuits in the cupboard that seem to be calling your name. Try as hard as you like, they will be eaten! The whole reason we want to plan, shop and prepare is so you don’t have to deal with this situation. 9 times out of 10 (maybe more) you will lose this battle. Get the foods out of your house and they will stay out of your stomach.
5. Get active. Get moving and keep moving as much as possible. There’s formal or structured exercise and then there’s non exercise physical activity. Getting the mail or mowing the lawn isn’t structured exercise. It’s called living, and living should involve a fair bit of moving.
6. Get comfortable saying no to food offerings in social situations. Be assertive with yourself and others. Does this mean you have to be a social recluse or be seen as a freak? NO. It seems as though people respect the eating habits of vegetarians, coeliacs and diabetics, but if you want to lose weight then they will try and break you! You control what you chose to eat, no one else should.
7. Food quality and portion size are very important. Your idea of both of these may need readjusting. The quality issue can pretty much be defined as eating fruit, vegetables, nuts and lean protein. Portion sizes these days are out of control and when you eat quality foods you will be surprised how much you can eat because most of these foods don’t have a heap of calories. Poor food or low quality foods have the terrible mix of massive portions and a massive hit of calories.
8. Just like anything else you do, the more you practice, the better you will get. This is no different when it comes to food. Practice eating well and you’ll get better at it. Practice cooking and you’ll get better. Practice preparing your meals and you’ll get better.
9. Your actions have to match your goals otherwise you will end up spinning your wheels and be very frustrated. Either change your actions or change your goals. Either way you will need to be honest and realistic with what you are doing.
Tagged as: 9 Times Out Of 10, Biscuits In The Cupboard, chocolate, Disaster, Emotional Outlet, Emotions, exercise, Food Choices, Food Stress, Good Fats, Low Quality, Mail, Nutrients, Physical Activity, protein, Quality Foods, Situation 9, Stomach, Weight Gain, Woes