Overeating is usually too many items, the portions are too big and you’re doing the same thing over and over. This is called the frequency pattern. How often do you have a cup of coffee during the day? How often do you eat a salad in a restaurant because it came with the meal? How often do you have drinks with friends because that’s what you always do?
There are good habits like washing the dishes or brushing your teeth where repitition and mindlessness is helpful. But when it comes to eating, you have to know that one overeating episode will turn to two and then three and then four until you’re overeating at every meal every day. What items do you find you’re repeating all the time?
One of the first components of identifying Food Addiction is resistance to change.
You may be comfortable doing everything you’re doing, and feel that if you changed you would be uncomfortable. This is not the truth.
And so you hesitate to keep a food log, to slow down your eating a bit, to plan ahead a little differently . . . this is resistance to change.
Facing these things head on will help you realize how entrenched the old habits are. Each time you repeat the old rituals, you reinforce the old way and keep it chronic.
Each time you do the new way you’re creating new habits that will eventually become comfortable.
Onward and downward,
You want to think that Mother’s Day is not the Last Supper. . whether Mother’s or Father’s or Groundhog Day . . it’s just another meal. . truly the moment to fill up on the three generations in the same room. . the good times . . the happy times . . the celebration which just happens to be a day where you are eating breakfast, lunch and dinner together. Don’t skip a meal. . Starving all day as an excuse to overeat at dinner won’t work . . doesn’t work. . Try to make a plan of what you are going to choose . . this should contain the content, is it a protein meal or a non-protein meal? You want to know the number of items. Is it a two-item or a three-item meal? And lastly, what are those items to be? Are you having bread OR beverage OR dessert OR alcohol? Why not try one of four, or none? (Note: Alcohol causes lack of resolve . . if drinking, have one drink WITH FOOD and have three sips of water for one sip of alcohol interspersed with bites of food). If you know what you’re going to eat food-wise, number of item-wise, and other-wise before entering the food pit, then when you see something that wasn’t on your plan, you can use a universal hand signal (arm out with fingers up) and say: No thanks. I’m fine to yourself (and others) and you can say to only to yourself: Because I want to weigh _____ pounds. . Yogi Berra said: “If you don’t know where you’re going, you could end up someplace else”. You need a plan. . It’s a Meal, not a marathon. If you make every food fest an exception to the rule, you’ll have all kinds of exceptions and no rule. . Short of someone wrestling you to the ground and pouring hot fudge in your mouth, you have an opportunity to be in control of your life and your weight. . Let me hear an I CAN DO IT!! Because I know you can. .
The problem with vacation eating is that you make travel eating an exception to the rule. You might end up drinking and eating far more than you do at home since there’s food at the airport, on the airplane, and in your hotel room. The best way to continue to lose (or maintain) weight when on vacation is to continue eating the way you did before the trip. Treat every restaurant as an extension of your own kitchen with someone else doing the prep work and washing the dishes. At the end of your trip you’ll come home fitting into those white jeans and still have a nice time.
Answer: You get in the habit of eating not because you are hungry but because you are lonely, tired, bored, sleepy, angry and grumpy. Therfore in order to lose weight you need to change your habits not foods.