You can learn new ways to respond to emotional triggers.
Troubleshoot
Plan a new behavioral method.
Practice.
Expect lapses -- they are normal. No one solution fits every individual. The people who best manage their weight are people who can use a variety of self-management skills. Pay attention to the message your body sends. Stop when full. Recognize that no meal is your last meal!
Slow down. For the first 10 to 20 minutes that you are eating, your body still thinks it is hungry. By the time your stomach, bloodstream and brain coordinate themselves to let you know that you have had enough, you could very well have had quite a bit more than enough.
In response to emotional eating, talk yourself to STOP, BREATHE, RELAX, and RESPOND!
If your pattern is to head for the refrigerator the minute you get home from work, delay it for 5 minutes. Don't rush in to eat or you will be programming yourself to eat by habit after coming in the door.
The simplest way to avoid overeating before your body has the chance to let you know it is satisfied is to eat more slowly. Keep adding a few more minutes to your average eating time. Try delay for 1 minute, then 3 minutes then 5 minutes, and so on.
Be hungry at meal time, but not starving. Starving yourself always leads to overeating. Avoid perfectionism. Adopt the 70%-30% rule. Try making healthy food choices approximately 70% of the time, and leave treats, special occasions and junk food for the 30%. Remember, it's not what you do once in a while, but what you do everyday that counts for a lifetime.
If you overeat or binge, apply this 4-step plan.
1. Forgive yourself!
2. Analyze the situation, identify the triggers that set off the binge.
3. Make a mental plan of what you will do differently the next time the situation presents itself.
4. Forget it and move forward!
Every day identify the changes you have made, the things you have done right in a day. Remember changes take time, be patient with yourself.
Visualize yourself at your goal and target specific behaviors in your mind. Visualize yourself doing them differently. Practice this morning and night in your relaxation response exercise.
If you want more energy, spend more energy. Remember, exercise is your most powerful tool. Work smarter, not harder!
