Despite what you've heard, figuring out what to eat is not necessarily the key to losing weight. That's the easy part. Figuring out what's going on in your head when you make food choices is a far bigger challenge, and ultimately is the one that will make the biggest difference.
Out of sight, out of mind
I know I don't have to tell you this one, but look around your kitchen. Are there treats visible on the counters? When you open the fridge, what's at eye level? How about inside your cupboards? Take anything that you don't want to eat and put it in the bottom drawer of the fridge, the top shelf of the cupboard, or better yet, in the garbage can outside.
At work, is there candy sitting on your desk? If there is, and you haven't devoured it yet in a fit of nervous energy, I applaud you. Is there a place where treats often call to you from a co-worker's desk or a staff lounge? If so, stop walking through the lounge. Find another route. Tell your co-worker to hide the treats when you stop by. :) The truth of the matter is, that the more you see those things, the more they call to you, and by mid-afternoon when your willpower has been depleted for the day, you'll be a lot more likely to give in to their siren song.
"That's not my food"
This is a little mind trick that I use every time I walk through the teachers' lounge or see the treats that my kids (or my husband!) have brought into the house. I say to myself, "That's not my food," and keep moving. Sometimes I also have to remind myself, "My food is in the fridge, my lunchbox, or wherever" so I don't feel like I'm missing out. I know it sounds a little silly, but I'm serious, it really works.
"The kitchen is closed"
I use this mind trick after dinner. The dishes are done, I've brushed my teeth, and the kitchen is closed--not to reopen until breakfast. If I have a little craving later, a cup of hot herbal tea will usually take care of it.
"The food industry is trying to trick me--don't let them win!"
If you've read the book Salt, Sugar, Fat, by Michael Moss, you know that the food industry employs scientists to determine the "bliss point" of processed foods--the exact ratio of salt, sugar, and fat to make you keep eating without ever feeling full. Remember "Betcha can't eat just one!"? It's true. Be a rebel. Don't let them win! They do not care about your health--they just want your money.
Don't eat until you are truly hungry; stop before you are stuffed.
If you are not hungry first thing in the morning, don't eat until you are. Digestion takes a lot of energy, and your body needs a break from that each day. When you are truly hungry, eat some protein and fat. It will fill you up and keep you satiated longer. Make sure you eat enough to take you to your next meal so you don't feel the need to snack in between, but stop before you are stuffed. When you start craving a snack (hello, mid afternoon!) check in with yourself and figure out if you really are hungry, or just tired, bored, upset, etc.. Deal with your stuff--don't stuff your face. :)
Eat slowly and mindfully.
I am so guilty of eating and working at the same time. Something about chewing seems to help me think better. Unfortunately that usually means that if I snack on almonds while I'm trying to write a blog post, the whole bag will be gone before I ever hit "publish." Eating slowly, and only at meals is a big goal for me this year. Putting down the fork between bites, taking a deep breath between bites, and really focusing on the experience helps you tune into your body and realize when you are still hungry, and when you've had enough. There's a great book about the topic called Intuitive Eating by Evelyn Tribole that I would highly recommend.
You may have heard some or all of these things before, but have you really tried them? Choose one this week and make it a part of the voices in your head (preferably the one wearing her big-girl panties, who wants what's best for you, and will deny all the excuses the other ones may present to her). Practice, practice, practice, and eventually it will become an ingrained habit. And most importantly, after you practice one of these habits, make sure you celebrate your small victory with a silent (or not so silent) fist pump, woot woot, or pat on the back.
Remember that tiny habits pile up into mountains over the course of a year and can lead to significant change, so keep pilin' away, friend!
These are great ideas, Jen! We can't always control the food that is around us, but we can definitely control our actions. :-) The afternoon seems to be where I find myself looking for a snack of something tasty but not necessarily good for me.
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