The idea of this part of the puzzle is to consider whether calories I.e portion size or type of food is an area you are having trouble with? Are the types of food you're eating satisfying your hunger? When do you find your more likely to fall off the wagon?
Emotion is what generally drives our food choices and portions. A common scenario for a client whether they or on a weight loss program or just trying to gain energy through eating better is to eat well and exercise for 3 weeks, fall off the wagon, begin negative talk and the cycle repeats. If your friend had a blow out with food what would you say? 'don't worry mate put it behind you and move forward' so why are we so hard on ourselves. One poor choice is not going to ruin everything. I'll talk more about this in emails to come.
Without going on and on I will summarise a few points below that may ring bells in your head. One, none or a few points may resonate with you. There are also a number of tips to put into action which will help you going forward:
~Guilt and negative self talk are worse than any take away or bottle of wine. It's what you do everyday that matters. Dr Weaver author of Accidentally Overweight suggests saying to yourself 'that without your health you have nothing'.This sounds full on but fundamentally it is true. Many wait for something to happen before they change, you know what needs to change to get results, you have the answers so change them now, not tomorrow or next Monday. It may be to reduce your sugar intake, drink less alcohol, incorporate yoga, drink more water, exercise more, check your hormone levels (with a naturpath) don't put it off anymore.
~Listen to your body - if after having coffee your heart races do you think your body is saying 'thank you, I needed that?' Food is designed to energise you, if you feel bloated or like you want to sleep after a meal your body is speaking to you. It doesn't mean that you can't have the coffee forever, it might just mean that at the moment it's not nourishing you.
~No two people are the same. When it comes to protein vs carbohydrate listen to your body, do you feel energised after protein or carbohydrate? The best time to try this is first thing in the morning at breakfast.
~Emotional eating - what happens if you can't stop? Finish this sentence Food is.... If it is an adjective relating to pleasure you are more likely to over eat. Food is not the issue, It is the reason behind the poor food choice or overeating that needs to be addressed. Be aware of this, there is an emotional need that is not being met. Explore this to see what answers you find. If it's ignored the behaviour will continue. For example, I know when something really annoys me I have a tendency to head straight for the fridge. Instead I now stop myself, drink some water and call my husband or a friend so I can vent. That is what I really need, not food.
So some tips for calorie control:
~ A great question to ask before eating something is 'will this nourish me?'
~Serve dinner on a side plate
~Eat 2 fist sized portions of food split into protein and green vegetables. Snacks should be fist size
~Get discipline around your thoughts - be kind to yourself.
~Chew each mouthful a minimum of 20 times
~Chew each mouthful before taking the next
~Eat regularly so you don't over eat later
~Set short term goals when you start i.e. drinking 2 litres per day or 1 take away a week if you have 3 a week, or if you don't eat green vegetables very often commit to 6 days out of 7 to have these.
~Commit to the changes and follow through
~Be proud of yourself
Reference: Dr Libby Weaver - Accidentally Overweight