My Strategy to avoid the triggers...(#4)
Wednesday, June 13, 2012
5% Summer Challenge #4
I wish I was able to read this assignment before all the junk I ate today.
I know I'll have days like this,but I feel terrible because I didn't get a chance to do any of my work outs.
For the purpose of this assignment a Trigger Food is defined as the one that gets you off course for the next hour and you are not eating because you are truly hungry. A Trigger Situation is where you are, who you are with and what you are doing when this happens. Example – you a
Let's assess the Triggers -
List ALL your trigger foods. Is it a snack food or part of a meal?
A. Chocolate, nuts, cookies, pizza, cheeze,
Are they sweet or salty?
A. 90% Sweets.
A. Most of my foods are room temperature.
What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
A. All the above, minus birthday cake or foods ordered in
Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
A. STRESSED OUT, STRESSED OUT, but I've noticed I eat more the day after I've been stressed, emotionally drain or extremely tired
Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should.
A. I noticed I crave carbs when I hard a long night at work.
CONVENIENT ACCE SS definitely makes a difference. If it takes longer
than 5 mins..then I'm moving on. I think how hard I've been working and I will be going backwards because the more you eat it's hard to gain control again ..SO I NIP IT WHEN I CAN.
ONE WAY I am going to avoid going into the cafe' at my job after work is take aother way to exit to get to parking lot.
I WILL PUT IN MY HEAD THAT I WILL HAVE TO BURN THE CALORIES THAT I CONSUME WHEN I GET HOME. WILL I FEEL LIKE IT WHEN IGET HOME? MOST LIKELY, NO.
I MUST avoid the habits. I will walk or look at my motivating outfits i'm looking forward of wearing. I will Jump on the scale to remind myself all the hard work that I have been doing is working . I don't want to
mess it up now. Read MY BLOGS FOR REMINDERS.
---I want to stay in control.---
This ASSIGNMENT widen my eyes to see the BIG picture on why i ate the way i did today.
(PIZZA, BANANA NUT BREAD, DOVE'S MILK CHOCOLATE, LATTE,CEREAL)---
That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause to think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
Write out your strategy to avoid the Triggers. Maybe it’s baby steps to get you started or moderation. Don’t be a perfectionist. Consider most of the time you will get it right.