4 Ways To Regain Control Over Your Eating Habits

eating habits

Maybe it’s not always this way, but here could be one scenario of how someone’s morning went:

I wake up in the morning with the plan to eat right.

Everyone wakes up late, my son forgot to do his homework, and the dog threw up on my shoes, so, I skip breakfast and just have coffee.

  • Coffee 0 cals
  • Creamer
  • 120 cals
  • 6g fat
  • 6g sat fat
  • 16 g sugar

Then by 10:00 am I am so hungry I want to eat a whole cow. Not just the double quarter pounder with cheese which I am staring at on the fast food drive-through the menu as I go to work, but the entire cow… No, no, I will have the salad, with lite dressing and no cheese, because I heard that cheese and dressing have fat and fat is bad.

Now it’s only 10:00 am, and I still have 2 hours to go until lunch. So, I rummage through my desk, find a half-eaten bag of candy, and justify that this is okay.  It’s just to get me through until lunch.

  • small bag of candy 115 cals
  • 5 g fat
  • 3g saturated fat
  • 16 g sugar
  • 1 g fiber
  • 1 g protein
    And another harmless cup of coffee…
  • Coffee 0 cals
  • Creamer120 cals
  • 6g fat
  • 6g sat fat
  • 16 g sugar

Before I have even had lunch on my first day of healthy eating I have had 355 empty calories consisting of 48 g of sugar, 17 g of fat and only 1 g of protein and 1 g of fiber.

By lunch time I am so hungry I justify eating the double bacon cheeseburger and large fries, otherwise there would be no way I could get through the day.  And I don’t even want to tell you what happens at supper… Oops! Another failed day of dieting!!!

Does this sound familiar to you?

This could be you because you fail to do a few things that will keep you from sabotaging your intentions.  If you want to regain control over your eating habits here are 4 things that you need to do every day.

1. Have A Definite Plan
Having a plan doesn’t mean some crazy meal plan where you cook 15 of the same meals and then eat the same food every day for the next three weeks. No, having a plan simply means knowing what you are going to do when hunger hits. Have plan to eat breakfast, but if you don’t have time and miss it, have a contingency plan for that, too.

If you are at work, and suddenly find yourself hungry, where are the healthy options around you?
• Is there a soup and salad bar?
• A sandwich shop?
• What can you get that is made fresh, and healthy?

Know these options before hunger takes over your brain and makes your decisions for you.

2. Make Small Changes
Small changes are easier to swallow (no pun intended). Huge changes rarely stick because it is hard to change everything about ourselves all at once. Experts recommend tiny changes that are going to help your weight loss happen faster, and with greater success.

• Start to food journal: Sometimes just writing down what we put in our bodies can be a huge wake-up call. Start journaling everything you eat, before you eat it. You may find it changes your perspective.
• Use the “Take 10” strategy when eating a treat: this involves slowing down and taking at least 10 minutes when eating the treat you have decided to have. This will teach you to savor the food you do eat.

3. Check in Emotionally
Many times when we feel uncontrolled in our eating, we are eating our emotions. The Mayo Clinic recommends that you tame your stress and have a hunger reality check. Are you hungry because you need food or because you are stressed? If it is stress, take 5 and do a quiet meditation or other stress management exercise.

4. Eat Protein and Good Fats

Finally, eat protein and good fats. These two macronutrients are the key to keeping blood sugar levels stable and making you feel satisfied after you eat. A diet without either of these key nutrients is going to make anyone feel out of control with their hunger.

Determine what makes your eating feel out of control, physically, mentally and emotionally, and you can tackle this problem head on.

Originally posted 2020-06-22 07:38:56.

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