Sometimes we make mistakes! On purpose or not! Whoops, I ordered fries as a side instead of fruit! I ate the whole meal at the restaurant instead of splitting it in half! I went over my count for today!
When you slip and overeat or not exercise for a few days, don't allow yourself to "give up." Even if you overeat, you can still plan ahead on your tracker to eat a little for what's left of the day and just get right back to it the next day. Same with exercise, just get it in today, start slow...It is when we get into the thinking of "I already messed up, so I might as well really mess up" that we defeat ourselves. Just get right back on track and make the next choice a healthy one:)
SparkPeople recommends eating more slowly, and I've been making an effort to chew more thoroughly. To remind myself to do this, I made a little card saying, "Slow down". I attached it to a place card holder that I keep with my condiments.
you are NOT addicted to food... you are addicted to the way food makes you feel or a memory associated with it.
When we overeat, it is rarely because we are hungry. Instead, we eat to fulfill some other need. Maybe you eat out of boredom or stress, or to comfort yourself... whatever the reason, you are not eating excessive amounts because "the" body needs it... you are over eating because your emotional self does.
Remove temptations to overeat immediately! When you are making a large batch meal, plate your portion (or portions if you are cooking for the family) and tupperware the rest and put in the fridge before you sit down to eat. It's not impossible to get seconds, but you'll have to think a little harder about whether that is really the choice you want to make.
When I'm struggling with overeating cravings, I make myself a cup (sometimes 2) of unsweetened tea. The tea itself is good for you and stifles cravings, but also the process and time it takes to make it helps distance you from that immediate craving.
If at the end of the day, I feel like I've made lots of bad choices, I look at my reports-in particular daily calorie differential. Even though you shouldn't use it everyday, alot of the time, I find that I have still burnt off 100kcal more than I ate, or that I'm actually level. This makes me more determined for the next day. I don't weigh myself the next day either-as a fellow sparker once said: your weight today is not a result of your actions yesterday.
Nearly 90% of what we call taste is actually what we smell.
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.
I am one who is often hungry and needs a snack every 2.5-3 hours. To make sure I don't eat more often than that by habit, I set an alarm to the next time I can or should eat, and make sure not to eat before the alarm rings. So if I have lunch at noon, I will set the alarm on my phone to ring at 3pm. Then and only then am I allowed my snack, NOT before! This has actually helped me control my cravings and the number of times I eat per day!
cravings getting the best of you,? Before you reach for that comfort food grab a carrot or apple, if possible wait until you've eaten your 5 servings of fruits/veggies , They provide bulk and will reduce your desire.
My relationship with food:
I'm sure you've heard this one before, but there's a reason why...because IT REALLY WORKS!
Parties have all kinds of food that may make you want to binge. Stop yourself from binging by talking to the host or hostess beforehand about what the menu is, and portion it out before you even come to the party.
Another visual that works for me when I'm hungry is imaging carrying the food with me all day (or forever!) instead of eating it. Would you want to carry that bag of fast food, then that piece of cake, then that bag of chips, then that steak dinner? Nope. The lighter the meal, the better. :)
I have a list of alternate activities to eating posted on my refrigerator. I look at it and do one of them when I am tempted to overeat. On that list I have things like exercise, reading, knitting, listening to music, guided imagery, dance around the room, play with my cats, play a computer game, etc.
Ca-ching. Overspent your calories today? Not to worry.