Thinking about why you're eating food may help realise you don't actually want it
Weight loss is more effective when our behaviour towards food is changed, according to revent recommendations from NICE – so here we have some advice on how to do it.
Mindful eating, behavioural changes and understanding the reasons why we eat what we eat are key in helping with long term weight loss and management.
TV Doctor and LighterLife spokesperson, Dr Hilary Jones shares his advice on how to change your behaviour towards eating.
Assess your reasons for wanting to eat
In order to regain control over your eating habits it is important to identify the reasons you might overeat. If you feel the urge to eat but know you are not hungry, it might be a good idea to keep a record of other emotions you feel at the time. Making a connection between stress at work or a fight with a friend and the temptation to snack is a key step in learning to resist that temptation. Programmes such as LighterLife use transactional analysis and cognitive behavioral therapy which look into the real routes of why you overeat and then help you address these in more positive ways.
Set manageable goals
Decide how much weight you want to lose and then look at your diary and break this down into small steps. Aiming to lose 20lbs before a holiday or big event sounds much harder than wanting to lose 2.5lbs a week. Weight loss programmes have great support mechanisms of weekly counseling sessions. The trained counsellors are on hand to encourage you and help you when times might get tough and also equip you with the skills to make life long changes.
Get incentivised
Try on an outfit or look at a photo of when you looked and felt great, put that somewhere visible and keep looking at it whenever you’re feeling unmotivated. This will help you get back on track.
Don’t immediately act on the impulse to eat
Almost all of us are aware that we eat when we are bored. Whenever you get the impulse to snack, make yourself wait ten minutes to see whether it’s hunger, boredom or habit causing the urge. Try having a drink to fill yourself up and satisfy your cravings, or take your mind of it with a walk or a little indulgence like painting your nails or taking a relaxing bath.
Write down how your weight loss is positively affecting your life
Programmes such as LighterLife provide work books that help you acknowledge what in the past you would overeat. Look back to the beginning of your journey and congratulate yourself on how far you have come. Or if at the beginning of your weight loss then look into the future and visualise the impact being healthier will have on your life.
Share your success and utilize your support network
Keep your friends and family updated when you are doing well: their praise will increase your motivation and sense of achievement. Let them know when you are struggling: their support and encouraging words will help to keep you on the right track. You can even use social networking to do this – blog, tweet or Facebook about your journey so you don’t feel you are undergoing it alone.
Give yourself positive messages
Post motivational messages around your house and desk to keep your spirits up and help you stick to your goals. Focus on areas where the temptation is greatest – perhaps stick a note to the fridge or in your living room if you get the urge to eat while watching TV.
Don’t put too much pressure on yourself
If you slip, then don’t beat yourself up. If you eat a forbidden food or don’t exercise one day then be sure to remember it’s not a problem unless it becomes a habit. Look back at your goals and think of the future. Don’t, however, use one mistake as an excuse to carry on cheating.
Remind yourself of your reasons for losing weight
If you ever get the food blues, in addition to focusing on the end result, it’s important to remind yourself of how far you have come and why you decided to diet in the first place. Look at a photo of yourself from last year. Identify the ways your body has changed – are your cheekbones more defined, is your waist smaller? This will not only make you feel great, it will give you a real incentive to keep up the good work!
Celebrate your successes
Find ways of treating yourself when you reach your goals that don’t involve food. It’s important to try and break down the ‘reward’ relationship you have with food. One great way of rewarding yourself is to buy a new item of clothing. Not only will you get a buzz from your new purchase, it will feel fantastic buying something in a smaller dress size, or which shows of your smaller waist or slimmer legs. With so many social occasions throughout the year, there are more than enough reasons to update your wardrobe.
Tagged in Nutrition Healthy eating Diet tips Weight loss