It's baaaacccckkk....I read some more Love Hunger tonight. The book produced an interesting checklist that summarized some of the dos and don'ts of weight loss. I thought I'd list them for others to see, plus typing them helps me remember them better.
1) Using smaller plates when eating and/or buy small plates to use on a regular basis
2) I will prepare a snack box (?) for others in my household to avoid so much food passing through my hands. Not sure what a snack box is but I keep Gavin's snacks handy so he can just grab them. I don't even have to look at them.
3) I will attempt to cook at times of the day when I'm not hungry or fatigued. Umm...when the heck is that time of day? I do usually cook after supper when I'm making something homemade that will last the week.
4) I will attempt to do more cooking and freezing on the weekend so I'm not around food so much on a daily basis. Plus it creates a healthy source of food throughout the week.
5) I will fight the urge to finish all the food on my plate even if it was part of my upbringing. I've gotten better about taking smaller portions in general so leaving food behind isn't a big issue.
6) I will not serve family style meals except when absolutely necessary. We still don't use the kitchen table much at all so the family style meals don't come into play yet.
7) If taking seconds or thirds is an issue for me, I will clean up the kitchen and put away food before sitting down to eat.
8) I will designate leftovers so they are not eaten haphazardly.
9) I will not be afraid of throwing away food.
10) I will slow down my pace of eating and remember that it takes at least twenty minutes for the signals of hunger to appear.
11) I won't accept food that I don't truly want at work, family gatherings, etc.
12) I will identify and keep in check any behavioral chain patterns that lead to overeating.
Behavioral chain patterns are patterns that are common occurrences in your life that lead to overeating and loss of control. Tiffany and I talked about these chain patterns this past week. I have a pattern of overeating at night when I'm bored, lonely, or even busy. My pattern looks like this:
do some work and check emails when I get home ---> have supper while watching tv ----> watch more tv and chat on the computer ------>maybe have a snack while watching tv shows -----> make sure Gavin showers and gets ready for bed ------> watch more tv and chat but eat more snacks because I'm really not that interested in the tv show or I'm bored with the computer -----> I think about still being single or about my thesis which brings about negative emotions ------> read or watch tv in bed, sometimes sneak to the kitchen for a snack to eat in bed------> go to sleep way too late
I have gotten better about snacking though....due to my regular use of the treadmill most nights, my appetite or interest in food has diminished. I just don't want to resort to that old pattern if my running routine changes. Then again.....why should my running routine change? hehe
3 comments:
Jenny, those are all great tips (except that not throwing food out busines...I just hate wasting money when I don't have any to begin with). I guess I just have to plan better and utilize freezing so that nothing is wasted. Waste not, want not...right? My only concern with these goals is that they're all about keeping us away from food. In the beginning this helpful because it takes away the visual cue to eat when we're not really hungry. However, as we don't just want to diet but change our habits, we need to break the bond to food. I just feel like we need to get to a point where there can be a pan of brownies, bag of chips or candy sitting out in the open and avoid eating it if we're not hungry. Maybe that's just wishful thinking but if we don't get our urges under control are we really reaching our goals? What are your thoughts on this?
I know what you mean....a lot of Love Hunger doesn't promote comfortibility around food. The premise seems to be that not seeing food will help or solve problems. I cannot wait for the day when I can buy treats or goodies in bulk and keep them at home without worry of overeating. Good thing we are utilizing other sources and references for our life style change.
I'm running low on fuels so my comment is going to be short and stupid probably. I liked the tips. I think you should try moving your kitchen table to see if it makes it more accessible, usable. I'm not a fan of throwing food either but I think it's occasionally necessary. I can't eat leftovers from restaurants. Food in a take-out box or doggie bag is disgusting to me, I have to either eat it all or throw it unless it's pizza. Anyway, good tips. P.S. I don't think all urges are controllable. But they are somewhat manageable. Let yourself have chocolate, ice cream, or some type of dessert once or so a week. Don't let yourself have a dessert everytime you crave or have an urge for one. I don't think that helps or answers your question but it's the best I've right now.
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