Fast break goals, simple goals that you can track every day, work! I spent November and December refining my goals to eat a healthy breakfast, blog regularly, and exercise in the morning. I'm doing it!
Routines are a lifeline to creating good habits. I need to put some structure around my late afternoon and evening eating habits. I want to create a fast break goal to avoid overeating, but I'm not sure how to craft it. "Stop a binge"? That's a good aspiration, but I don't know if I can. I need something more tactical. How do you say no? No, really, how do YOU do it? I scoured the secrets to success and found a few things, but most I've heard before.
First, something I'm already doing is preparing a protein snack to have just before I leave work, so I'm not famished while making dinner. This has helped.
I've had some success drinking water or hot tea. I could re-enlist that tactic. Brushing and flossing is also an interesting idea. I would already be at home and I tend to forget to floss most days anyway!
Know your trigger points. Hmm, this is a good thing too. It's not a fast break goal, but understanding what sets me off will help me create a goal that works. I honestly don't know. I know I'm fine when I'm at work and busy. I get hungry, but I never feel out of control. Well, I did once, when I allowed myself access to the snack shack because I didn't bring a lunch. But for the most part, I have serious control when I'm at work or in public. It's at home, when I've had time to decompress that I fall apart.
Yesterday, I did my strength training in the morning and walked 5 miles in the early afternoon. Prior to the afternoon workout, I stuck to my food plan. I proceeded to make my lunch: a salmon filet on a bed of spinach with a tomato and croutons and mini croissant, which was roughly 500 calories. That meal seemed to open the flood gates. I just could not get sated!
Hmm, I just realized the last time I overdid it was also a strength training day. I wonder if I need to adjust my macronutrients when I lift. More carbs?
I guess knowing my triggers requires further thought. I have no clue. I hate to end a blog with no resolution, so here's what I'm going to do:
1. Add "flossing to stop a binge" to my daily goals. I like that it tackles two things at once!
2. Keep track of everything that happened in the day leading to the overeating.
Once I understand why, I'm confident that I can put some binge blockers in place.
Thanks for following my meandering thoughts today! Please share any tips, resources, spark teams, et cetera that you use to avoid overeating.
Update: I found a few more tips I liked from drawingboardfitness.com (where I found the kitty food coma pic)
1) Reduce the size of your plate ... Trick your mind into eating smaller amounts while still finishing your plate!
2) Put your meal on your plate and the left overs in the fridge ... straight away. Don't tempt yourself with an extra little bit!
3) Drink a glass of water before dinner and kick start your satiety.
4) Enjoy your meal and eat slowly ... let you body register that it is full.
5) Take a walk as exercise can aid digestion .... and your putting distance between you and your food!