There are a couple of strategies that I use. The first is the "keep my hands and/or my mouth too busy to eat. Doing crafts, reading, computing, blogging, etc. as well as brushing teeth, sucking on a single hard candy, chewing gum, etc. all help with that.
The second strategy is a case of outsmarting the old triggers. Identify what they are, when they happen, with whom, where, why, how do you NORMALLY deal with them, what kinds of foods do you - salty, sweet, creamy, crunchy, etc. Then, you problem solve. Find alternatives that have similar characteristics, like crunchy cravings might be satisfied by raw veggies, salty potato chip by pretzels or tortilla chips (lower calories and/or less fat), creamy might be happy with yogurt instead of ice cream, or whatever. Think of what it is about the foods you love that makes it so good. Then, decide which of 3 categories those things fall in - 1 - eat anytime because they ARE healthy, 2 - eat once or twice a week or so because they are not great but also not horrible, and 3 - eat RARELY because they are high calorie, high fat, high sugar, highly processed, etc. Then prepare serving sized packages and divide your snacks into them. And finally, have them convenient and accessible - MORE accessible and MORE convenient than the unhealthy ones. I keep snacks in my desk, my purse, my gym bag, my car, next to my bed, beside my regular chair in front of the TV and computer, etc. YOU know where you are likely to want something and to grab something unhealthy - those are the places where you want to work on PROBLEM SOLVING. I have fruits (sometimes fresh, sometimes dried), veggies, fiber and protein bars, nuts, snack sized candy bars, hard candies, cereal, etc. in all those places. I also keep MINI ice cream sandwiches in my freezer, single serving puddings, jellos, etc. in the fridge, and water bottles and tea everywhere so I am almost NEVER tempted any more to drink sodas - I PREFER water or hot tea so I make sure I can easily get them even if someone else only offers coffee (I don't drink it) or sodas (I love but try to avoid them).
Finally, I PLAN to have some of the foods I love every day - don't ALWAYS have them, but I ALWAYS plan for them. Deprivation does not suit me very well, saying CAN'T does nothing for me but essentially DARE me to defy that word. To have a true HEALTHY lifestyle, YOU have to be able to LIVE with your decisions and YOU have to LOVE what you are doing - either because you are content with your results or that you are happy with what you are doing - I am both NOW. I accept that I will sometimes make choices that are NOT healthy, that are NOT wise, and that do NOT really fit into my IDEAL dietary plan, but I recognize that those choices are just that, choices and that I can and will live with the consequences regardless of whether I like it or not. Thus, I do NOT beat myself up, I do NOT claim to have FAILED, FALLEN off the wagon, or whatever, I simply accept that those choices TOO are a part of A LONG-TERM HEALTHY EATING AND LIFESTYLE PLAN.
With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.
Challenge progress for 1 pound per week and 100 days challenges - late starter - but focusing now
February 15 - new starting point = 245
February 22 = 243
March 1 = 244
March 8 = 244
March 29 =
| current weight: 238.0