Sensible Eating Tips
A good place to start is to keep a food diary.
Record everything that you eat, what you were doing at the time and how you felt.
This tells you about yourself; your temptation, the emotional states that encourages you to snack and may help you once you see how much you eat.
Instead of eating a forbidden piece of chocolate, brush your teeth.
If you are about to cheat, allow yourself a treat but only eat half and then throw the other half away.
When hunger hits, wait ten minutes before eating and see if it passes.
Set attainable goals.
Do not say "I want to loose 50 pounds".
Say, "I want to loose 5 pounds a month".
Try to get enough sleep, but not too much.
Sleeping half the day away is not good.
Try to avoid to much sugar.
Highly sweetened foods make you crave more; again, not so good.
Another good tip is to drink between 6 to 8 glasses of water a day.
Water helps cut down on water retention because it acts as a diuretic.
Taken before meals, it dulls the appetite giving you that, "full feeling".
Support groups can be of great help, being with caring people helping each other succeed.
Substitute activity for eating.
When cravings hit, go for a walk.
Mow the lawn or maybe wash the car; perhaps do some house work.
This can be especially helpful if you eat out of anger.
If that piece of pie in the fridge is too great a temptation and you do not want to throw it away, freeze it.
If you are a late- night eater have a slice of bread or a cracker to cut down on the cravings.
Keep a slice of orange or a glass of water by the bed to quiet hunger pangs that may wake you up.
If you use food as a reward system, buy yourself a inedible reward.
It does not have to be a new car or a boat, maybe some nice flowers or a new coat that you can now fit into.
Weigh yourself at the same time everyday.
Your weight can fluctuate constantly and you can weigh more at night than you did in the morning.
This can be a bit of a downer.
Eat from your own plate, with your own place mat and borrow from the Japanese art of food arranging to make your meal, no matter how meager, look lovely.
This is a "trick" that helps chronic over-eaters pay attention to their food instead of consuming it unconsciously.
I will be back with more tips soon.
Record everything that you eat, what you were doing at the time and how you felt.
This tells you about yourself; your temptation, the emotional states that encourages you to snack and may help you once you see how much you eat.
Instead of eating a forbidden piece of chocolate, brush your teeth.
If you are about to cheat, allow yourself a treat but only eat half and then throw the other half away.
When hunger hits, wait ten minutes before eating and see if it passes.
Set attainable goals.
Do not say "I want to loose 50 pounds".
Say, "I want to loose 5 pounds a month".
Try to get enough sleep, but not too much.
Sleeping half the day away is not good.
Try to avoid to much sugar.
Highly sweetened foods make you crave more; again, not so good.
Another good tip is to drink between 6 to 8 glasses of water a day.
Water helps cut down on water retention because it acts as a diuretic.
Taken before meals, it dulls the appetite giving you that, "full feeling".
Support groups can be of great help, being with caring people helping each other succeed.
Substitute activity for eating.
When cravings hit, go for a walk.
Mow the lawn or maybe wash the car; perhaps do some house work.
This can be especially helpful if you eat out of anger.
If that piece of pie in the fridge is too great a temptation and you do not want to throw it away, freeze it.
If you are a late- night eater have a slice of bread or a cracker to cut down on the cravings.
Keep a slice of orange or a glass of water by the bed to quiet hunger pangs that may wake you up.
If you use food as a reward system, buy yourself a inedible reward.
It does not have to be a new car or a boat, maybe some nice flowers or a new coat that you can now fit into.
Weigh yourself at the same time everyday.
Your weight can fluctuate constantly and you can weigh more at night than you did in the morning.
This can be a bit of a downer.
Eat from your own plate, with your own place mat and borrow from the Japanese art of food arranging to make your meal, no matter how meager, look lovely.
This is a "trick" that helps chronic over-eaters pay attention to their food instead of consuming it unconsciously.
I will be back with more tips soon.
Source...