You can start with a small goal. If there is emotion to eat something - just eat small piece of it - get the satisfaction - Next time try to avoid that. Challenge yourself with small goals like - No soda for this week and you ll improve.
If it's ice cream, I will eat a tablespoon. If it's a donut or brownie, a little sliver; a candy bar, one small slice-just enough for me to get a taste and savor it. Believe me-once you start eating better and and you haven't been eating it all the time, it tastes SOOOOO much better!
It might help you if you either set up meal plans in advance-I don't do it all the time, but sometimes I will find recipes for the week and pick one for the mood that I am in that day. It will also help if you slowly switch over to healthier eating-add a vegetable to a meal until you are getting in what you need. Decide to try two or three different foods every week. You can also pick a day when you allow yourself that donut or cupcake (or soda). Or you can just take a sliver and have that every night or when you get a craving. Sometimes when I get a craving and I am DETERMINED to have it, I will split it up for different parts of the day so I'm still eating it, just not all at once. Sometimes when I do that, I don't even want to finish. I usually have two days a week when I can buy a soda and one day when I can have a donut. At the beginning you will look forward to those days and after a while, it's not even a big deal.
Depending on the time of month I work it different ways but I NEVER deprive myself. That's the key-never deprive yourself and don't beat yourself up over it. :)
Sorry you are struggling. I do think this is the most difficult part of the journey. Let's face it we love to eat. What works best for me is to have a meal plan ready and then stick to it. I have my meals planned out for the whole day the night before. That way I know what I am eating for the entire next day including snacks. They are all portioned out in the refrigerator or containers and I eat only what is on my plan. If I get hungry I drink more water. I space my meals every 2-3 hours so that way I never go beyond a few hours until I get to eat again. If I can't make it to 2 hours and sometimes I can't. I eat a little something from my next meal and then try to wait another 2-3 hours. Drink lots of water! Also, if you need to grab for food always try to grab something healthy and don't keep junk foods around in your house.
Good luck on this journey!
Fitness Minutes: (289,813)
5/14/13 3:28 P
You're being much too hard on yourself. Remember, you're trying to change habits learned over a life time, that's not going to happen overnight, a week, a month or even a year. Change takes time, thus the need to be patient with yourself and your body.
As I tell all new members and anyone who will listen to me,"Don't look at good health with an all or nothing mentality". If the only healthy thing you did today was drink 8 glasses of water, that's still a step in the right direction.
Don't try to be perfect. You don't have to be perfect to be healthy. Start with some simple changes first. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not getting any regular exercise, don't start with an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
One small change is all it takes to change your life. So, if you want to learn how to eat healthy, start with some simple changes first. And definitely start reading some of the great Spark articles on nutrition. The more you learn about nutrition, the healthier your habits will become. But you do have to cut yourself some slack. This is a learning process.
Think progress, not perfection.
Fitness Minutes: (9,064)
241 5/14/13 3:08 P
LILROSIE251, one thing that helps for me, and I need to practice it more, is that when I get a craving, is to sit and breathe for a few minutes, and try to figure out what's making me want whatever the food is- am I stressed out, tired, sad, bored- and then that usually helps me disect the craving and overcome it. Also drinking herb tea helps, like chamomile tea. And if I just need to get away from the food, I take a walk.
Now, if you're really hungry, you can eat something like peanut butter and celery, which gives you both protein and fiber. Just keep to the 2 tablespoon limit, because PB is high in calories. Also greek yogurt with a little bit of honey and berries or other fruit is a delicious snack. Eat slow and savor the food.
Fitness Minutes: (1,129)
5/14/13 1:33 P
I have a problem. I love to eat, I have tried everything smoothies, eating more protein, drinking more water, EVERYTHING. I don't know what happens I start to want something and I just break down and eat it, what do you do to keep on the right path of eating? Any advice would be greatly appreciated I am desperate.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.