THayesFitness
The 130lb Weight Loss Story: It Worked For Me & It Will Work For YOU!
Keeping You Motivated!
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If you LOVE Food, like me, you may often find it very difficult to stop thinking about eating. *Sometimes, I begin looking forward to my next meal, as soon as I finish eating. Making the time between meals begin to feel like forever. [*I am referring to "mindless" eating that occurs while full. Not sincere physical hunger.] During a busy day, it can feel easier to practice portion control. However once the evening and/or weekend arrives, you find yourself with free time to focus on food. People who are losing weight, may find that they are able to lose a few pounds during their busy work week. Only to re-gain the same weight during the weekend. This rebound effect is generally a reflection of change in eating patterns. I've found it can feel more difficult to practice portion control and patience between meals, when I have more free time and fewer distractions. My Favorite Solution to this is Eating More Often! 5 - 6 Meals a Day! Decreasing time between meals helps make portion control habits feel a lot less difficult. You still have to work within your calorie budget. And it helps to make sure your "snacks" are smaller than your meals. You may break the calories up how ever you choose. Example: 1800 calorie day - 400 calories for breakfast, lunch and dinner; 200 calories for 3 snacks. If schedules feel overwhelming or you don't think you have the time, I beg you to give it a try for at least one weekend. I promise it’s simple and the ability to eat more often makes portion control easier. When this is not enough to limit mindless eating habits, I create distractions between meals. THayesFitness Favorite Distractions! "Busy" Work Extremely Low Calorie "Food” Sometimes you just have to eat something . . .anything. You tried to wait, but you cannot fight the urge. Not today! I get it and I empathize. So, I know that if you don't keep some low calorie "food" options for these moments, you will cave and eat something you will regret. The trick is to keep the calorie count at a maximum of 50. I love a cup of cocoa. Also try a sugar free popsicle, cup of fruit flavored tea, sugar free hard candy, and yes, even the often recommended stick of gum can help. Just remember to stay within the 50 calorie limit. Check the grocery store for some low-cal favorites, for your next weak moment. Remember It Worked for Me! And It Will Work for YOU!
3 meals and 2-3 snacks a day
[Breakfast, snack, Lunch, snack, Dinner, *optional snack] Spaced 2-3 hours apart.
We all claim to have such busy lives and long "to do" lists, yet we still find ourselves with the time to obsess over food and eating. So, when I find myself unable to take my mind off eating, I take look at my inner "to do" list. I lose myself in the task, lose the temptation to eat, plus I end up with a wonderful feeling of accomplishment. Because I have not only marked something off my "to do" list, I’ve also conquered my temptation to eat while full. Examples: email; paying bills; cleaning; phone calls; manicure etc. Even cooking can help. Do NOT sample or taste along the way, and cooking the next meal will help pass the time. I often use writing this blog as a distraction. So, thank you readers! Take a look at your "to do" list, to find distractions the next time you can't get food off of your mind.
