Habits, good or bad…. are formed by repetition. Eating habits are no exception. If you are in the habit of snacking when you watch TV, you reinforced that habit until it finally became a part of your routine. Other habits are formed in the same way- for example- eating the minute you come in the house, eating when the kids come in from school, eating when you come in from a date, or eating while cooking dinner.
We also find that certain moods and circumstances cause us to eat even if we are not hungry. For example: anger, boredom, fatigue, happiness, loneliness, the kids are finally in bed, our spouse is out for the evening or out of town, nervousness, anxiety -all these may trigger an eating response. The list is endless. What are your strongest triggers that are preventing you from losing weight?
Habits are hard to break. We must not only break old habits, but we must make our goal to form new ones in the same manner through repetition. Make several daily commitments during this program. Your daily commitments will help you form good habits. Remember: “It is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting.”
Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you have formed the good habit of resisting temptation every time it confronts you. If you yield to that temptation, you will find it easier to yield the next time. This process is also known as behavior modification. It simply means changing your behavior. These techniques work only if you consistently repeat them, so that they become a part of you.
Here are some NEW HABITS to put into practice:
• Eat three meals a day. Have two or three planned snacks daily.
• Eat only at the kitchen table and savor your meals by eating slower.
• Substitute an alternative activity for “mindless snacking”, such as developing a new hobby- reading, doing a craft, organizing the house or calling a friend
• Drink a glass of water or eat a piece of fruit before each meal. Research shows how this can decrease your total food volume!
• Spend 15 minutes every morning doing some daily stretches and strength exercises to wake-up the mind and the body for the new day ahead!
• Write your own!