How To Not Stuff Everything in Your Mouth

Following the indulgence festival that is Mother's Day, I'm recommitting to healthy eating. Again. I'm re-recommitting. I think I'm going to be re-re-re-re-committing again for the rest of my life.

I've learned after two plus years of trying to lose weight that it helps me if I have structure and plans for eating. I do best if I commit to six weeks of a fairly strict diet and then take a week or so off. Here are some games I play with myself that seem to help me control myself:

1. I choose a start date and an end date. Five or six weeks works best for me. I usually plan my end date around a vacation or holiday or some delicious eating event. So many holidays! So little time!





2. If I am doing a new plan, I gather information and appropriate food (aka dump a bunch of money at the grocery store).
   
   
   
   
   

   I'm still following the Eat to Live plan that includes as much produce as I want, beans as protein, and limited grain. It makes me feel great. I have no problem including meat and dairy in my "tempting food" but I don't eat it as a general rule.






3. For the first few days, I track what I eat in writing so I can get back into the habit of being mindful. Yesterday's list was out of control. I had to make sure the cookies were gone by eating one tiny bite at a time. Then I'd write it down: one tiny bite. How many tiny bites make a cookie?





4. I set a modest goal for myself. I can only expect to lose a pound a week if I'm trying to lose. I'm satisfied with my weight now but it creeps back up way too fast. I feel like I'm going to jinx myself by saying "satisfied with my weight." Knock on wood.





5. I keep a written record of my daily weight. I've been doing this for two years and it helps me keep on track when I feel like I'm not progressing. Tuesdays is when I pay the piper for the weekend, so avoid me on Tuesdays because it makes me grumpy.
   
   




6. I keep a list in my bag or on my phone of food that tempts me. Somehow writing down the food helps me feel less deprived. Want to know what's on my list? Baked things, and also cheesy things. French toast, enchiladas, Hawaiian pizza, brownies, it goes on and on. All delicious. All satisfied.





7. I give myself one meal a week when I can indulge, but it has to be planned, like a dinner date or party. Then, I try to be modest in my consumption. I can't decide what special meal I'm having this week. There's a mother appreciation dinner, but also dinner with my friends. And what about Sunday dinner? So many choices.






8. If I find that I can't resist temptation, I try to take only two bites. Studies show that the first two bites of any food are the best, and after that you are just trying to recreate the initial enjoyment. You're always chasing your original high. Who needs crack? I've got food.
   
   




9. When I reach my end date, I review my list of "tempting foods" and choose which ones I will eat. Then I eat it without remorse. I usually eat around one "tempting food" a day for a week or so. I'd like to tell you that the "tempting food" isn't as good as I think it's going to be, except that it is. I make sure of that. No wasting my options on substandard French toast.





10. After about ten days, I start feeling gross and ready to go back on my stricter plan, which is convenient because I really need to.

I'm going to have to be diligent all of the rest of my days which makes me feel overwhelmed. Enduring to the end doesn't sound challenging until you actually have to do it. May the force be with all of us.