Finding a friend who has similar goals and has gone through the same journey that you have. My best friend Tracey is my accountability partner. We text and email anytime we need that extra support to keep going. We are about the same height and have both battled our weight for most of our lives. We face similar challenges and see each other through. This is especially helpful to battle emotional eating and food addiction.
When I sit down to watch evening TV, because I cannot give it up, I keep fruit on a plate and eat the fruit instead of chips or anything else. If I don't eat them, it's okay. If I do, it's still okay because I have already added them to my tracker. So there are no chips or snacks to reach for that are not healthy. Some people don't like to eat so much before bedtime, but I start munching around 8 pm and quit by 10 pm. I am usually asleep by 1 am, but never on an empty stomach.
Before i started my healthy lifestyle, i used to treat food as either a friend or an enemy. Its when i learned to approach food as what it really is - nutrition, that i managed to incorporate my new eatinghabits!
I play the classical guitar, and here is what it does for me.
I have 2 bad habits, eating when I am angry or bummed out and not getting enough water in. I decided to fix them by flipping the switch. When I want to run to junk food or just stuff my face because I am upset about something I fill a big (24 oz.) water bottle with water and lemon juice and a little stevia. Then I guzzle the whole thing. I am now too full to eat and my head is in a better place. It really seems to help, who knew?
I keep a big bottle of water next to my refrigerator. Every time I wander into the kitchen out of boredom I take a swig. I still get something in my mouth and it fills me up without any calories. As soon as it's empty I refill it or I will go right back to snacking.
When you are feeling down in the dumps, go for a walk or pop in an exercise video rather than grabbing a pint of Ben and Jerry's. Not only are you staying active, but you won't feel guilty for eating the calories.
I'm keeping my exercise band on the refrigerator door to remind myself to ask "are you hungry or is it something else"
When I find myself reaching for an unplanned snack, I sneak in 10 minutes of cardio (even if it's just a brisk walk up & down my hallway). By the end of it, I usually don't want the snack, and I've boosted my calorie burn for the day.
I don't put anything in my mouth without asking myself why I'm eating it. To see what it tastes like? Okay, just one. To refuel myself? Dig in. Because I feel like it? NOPE! when I simply "feel" like eating something, it usually means I'm "feeling" some other emotions, stress, fatigue, guilt and I'm just eating to not deal with them. Before I eat anything, I figure out what I'm really "feeling" first.
Procrastination makes me reach for a snack to calm "that nagging feeling". I discovered that if I define what it is I am putting off, make a list of what I need to do, pick 1 to 3 tasks and complete them, the desire for food and snacks disappears completely. It is amazing.
It happens-something tempts you! It can be anything and it can be something you bought or something someone else bought--it can be in your cupboard or frig or at work or anything/ any place. If you promise yourself that you will wait ten minutes before you eat it, you will give yourself time to think about it. Are you REALLY hungry? Do you really want that food or can you make a better choice? Will a glass of water serve you better? Chances are that you won't eat it ten minutes later!
I HATE stress...I hate what it does to my body and how it controls what I eat and when.
I am often wanting to eat at the end of the day, even after a dinner. Now, to maintain, instead of my past snacking I limit myself to vegetables, as many as I can eat. They are low calorie and filling with all the fiber. If I still want a snack after that, I make it a taste, not a binge.
I used to gorge at night on snacks, causing no weight loss or even weight gains! Because at night, I would feel "empty" without eating before bed. I've just accepted the fact that I am not comfortable going to bed on an empty stomach and I don't have to! I *can wait until later in the evening to eat dinner
While sitting at a desk I eat aimlessly because I get comfort from chewing. To avoid eating everything in sight, I keep two packs of Extra and Orbitz gum on hand so that I do not visit the vending machine. This has helped to lose weight while satisfying that sweet tooth or chewing need.
As an emotional eater, I realized that my go-to food was any kind of sweet. I found that I could fulfill that urge with a "healthy sweet" like a few frozen grapes or some orange slices to satisfy my craving at the same time as analyzing why I was emotional. Less calories, more emotional awareness!
Research shows that some food manufacturers combine fat, sugar and salt to stimulate ‘reward centres’ in the brain, causing addiction just as tobacco does. We then crave these foods and can't stop eating them even when we're full. Sound familiar?
Disappointment comes when I put my expectations in people I love. People I trust like family, friends, or my pastor! If I keep my expectations on what I KNOW is right instead of whom I know, I can avoid this pitfall. choice: Emotional eating/writing? I choose to write.
Some holidays are emotionally charged for some people, through lack of social support, negative memories, etc. I give myself permission to "re-translate" them! On Mothers' Day, I honour beloved teachers and professors who shaped and nurtured the person I have become. Food doesn't have to = love!
There will never be enough chocolate or doritos or pizza or whatever your comfort food of choice is to fix what is hurting you. Once you realize that food is never the answer to your problems, you are one step closer to achieving your weight loss goal.
What you eat at home depends on what you buy at the grocery store. Buy a rainbow of fruit & veg. Add adventure by trying something new and healthy. Only buy treats that you can afford from your calorie budget. If you're tempted, only buy small portions of 'risky' foods so that you limit the dangers.