Growing up I didn't just eat when I was hungry. I ate when I was sad, I ate when I was bored, I ate when I was happy, and I ate just because I enjoyed food. Most of my life my whole world revolved around what I was eating or what I was going to eat later. It's no wonder that when I first started to eat healthier and grasp the idea of moderation I had to reprogram my brain.
To help myself not over eat or cave into temptation I would stop myself and really think about what I was about to eat and why. I know this sounds silly, but trust me...it works!
For starters I would evaluate...am I really hungry, or am I just: (a) bored, (b) tired, (c) sad, (d) you know where I'm going with this. If for some reason my "hunger" wasn't really me being hungry I would focus and fix the root of the problem. Keeping a journal and writing down exactly what emotions were going on helped me work through my emotional "hunger."
If for some reason I was really hungry I didn't just give into the bad food I was ready to indulge in I would again think about it. I would think about what I have already ate for the day and figure out whether or not I could fit a serving or half of serving into my day. A lot of times I would go back and rethink the situation as well. Asking myself simple things like:
"Do I really want this? Is it worth delaying my results? I mean it's always going to be there. I can always go to the store (or wherever) and pick up more if I really want it later".
Sometimes simply talking myself through the situation like this helps. By doing this I am able to pass on the goodies in the office and/or the family get-together.
It might seem silly to some but it has helped me a lot over the years, especially in the beginning of my journey. For more accountability or support it is also helpful to have a personal coach or challenge group. Having another person or group of people to talk to in our weakest moments is key for some on sticking to their healthy lifestyle.
If you are interested in one on one support or accountability groups please feel free to contact me. You can reach me by e-mailing me at: firstname.lastname@example.org or by messaging me on my Facebook Fanpage: www.facebook.com/resolutionslimdown