Stop Overeating Now - 10 Simple Strategies
Copyright 2005 Sheri ZampelliDo you find yourself struggling to stay on track with youreating and weight loss goals? Give these 10 simple strategies atry:1. Forgive YourselfGet off the "I already blew it so I might as well eat everythingin the kitchen" mentality. Let go of judgment. Regardless of howmuch you ate, eating more is not the solution. Put down thefood. Walk away, take a deep breath. Tell yourself, "I always dothe best I can. I forgive myself and let go."2. Eat small meals every 3-5 hoursEating regularly helps prevent low blood sugar or severe dropsin your energy level. It also decreases temptation to choosequick, "pick me up" foods and keeps your metabolism revved up.3. Drink Something or Chew Gum FirstSometimes habitual eaters mistake feelings of hunger for theneed to drink something or chew something. If you take a pauseto drink or chew gum, it could help save you from unnecessaryeating and the resulting fat storage.4. No More Fad Diets or Starvation!Fad diets and starvation lead to the Deprivation Response whichmeans you want more and more of whatever if is you're notsupposed to have. Take all foods out of jail and allow yourselfa wide variety. This will help insure long-term, stress-fre...
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...esuccess and a healthy, active metabolism.5. Surrender to Your Cravings from Time to TimeNo really, you can do it. It's not reasonable to expect yourselfto NEVER eat sweets or fats. Moderation is the key to long-termsuccess. Occasionally check in with yourself and ask, "what do IREALLY want?" Fully enjoy your favorites. Eat slowly, chewthroughly, savor the flavor and the freedom of allowing yourselfto eat a variety of foods.6. Focus on Quality, Not QuantitySettle for nothing less than the best when possible. Ahigh-quality, fresh, homemade meal is satisfying on more levelsthan a frozen meal you heat in the microwave. The increasedsatisfaction you experience will help curb your tendency to wantmore, more, more.7. Slow Down ...Come Up for AirChew slowly, put your utensil down between bites. Swallowcompletely before taking your next bite. Have a slow contest. .Count to 10. Read something or say the following affirmationbetween bites: "I love to linger over every bite. I savor theflavor."8. Don't Forget the Rest of Your Physical NeedsSome of us use food as a all-in-one cure for exhaustion,sadness, anger, thirst, boredom and more. Your body needs morethan food. It also needs sleep (at least 6-8 hours a day)...
... andexercise. Don't forget to indulge your other senses besidestaste such as sight, sound, smell and touch. Look at art ornature, listen to music, light a scented candle or get amassage. Your craving to eat when you're not hungry may berelated to deprivation in other areas of your life.9. Reclaim Your "Me" TimeIs there a hobby you left in the garage? Dust off your tools anddig in the dirt. A little time alone or engaged in your favoritepastime can be so fulfilling that you actually forget aboutfood. It's almost impossible to engage in hobbies likegardening, crocheting, graphic design, sewing or writing and eatat the same time because your hands are too busy and youwouldn't want to get dirt on your food or put your greasyfingers all over your project...would you?10. Stay Away From the ScaleThe metal monster called the scale has incited many a foodfrenzy. Be it the celebratory "I lost weight, I'm going to treatmyself" or the perfectionistic punishment of "I didn't lose (orI gained) so what's the point?" Most of us can rarely remainneutral or objective when it comes to those numbers on thescale. Take your power away from the scale. Throw it out thewindow or sell it at a garage sale. It's not your friend!
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