Changing and Reshaping Your Eating Behaviors by Suzie Cooney Suzie Trains Maui
Follow these tips to help uncover and correct those “bad” eating habits and why we eat:
Don’t eat while engaged in other activities; for example watching TV, reading. Eat only at the table, not at the fridge or while standing,
Slow down. Don’t eat so quickly. Chewing slowly allows time to register a feeling of fullness. Don’t’ use fingers, only utensils. Cut food into smaller pieces. Don’t load your fork until the previous mouthful is finished. I usually plan 20 minutes to eat my meal.
Get all of the bad food, high calorie items out of the house NOW!! Don’t shop while you are hungry or with friends or family who are not looking out for you. Eat before you shop and stick to your list.
Take the time to plan your meals in advance. Buy a few pieces of Tupperware, or those nifty food containers. Watch your portions!
Plan a strategy to avoid uncontrolled eating and drinking at social events, or when your emotions urge you to binge.
Promise yourself that when you feel the urge to snack, you will engage in some activity that will distract you away from food ( go to the beach, do 10 push ups, call a friend)
Tell yourself exactly what you will do in such situations. Remind yourself several times each day that you are in charge of your actions and that you can be strong-willed.
If you notice you eat when you are bored, please, find some a sport to take up or interesting hobby. I’m never bored because there are so many sports to do on Maui! If you want to learn a new sport, I’ll teach you!
Don’t’ blame your genes or your family! It’s your behavior!
Lastly, a food journal is the most powerful, PROVEN aid that helps my clients keep off the weight long term. It’s amazing what you discover about yourself and the foods you choose if you do this. Remember to record the time of day, portions, and what you ate and why! Those who consistently monitor their food consumption lose weight more steadily and keep it off more successfully than those who don’t. Countless people tell me how “good” they have been on their program until I see their diary. Don’t cheat yourself! The moment I see the data, I can instantly ascertain why they have not lost the weight. Numbers don’t lie.
“Keep up the good work, hold your course for life.”
Suzie
