They also find that definite moods and circumstances cause us to eat even if they are not hungry. For example: anger, boredom, fatigue, happiness, loneliness, the kids are finally in bed, our partner is out for the evening or out of town, nervousness, anxiety, our partner brings home sweet or ice cream, etc... all may trigger an eating response. The list is limitless. Habits are hard to break. They must not only break elderly habits, but they must make our aim to form new ones in the same manner through repetition. Make some every day commitments. Work to meet these commitments each day whether you feel like it or not. Your every day commitments will help you form nice habits. Keep in mind: "It is simpler to act your way in to a new way of feeling than it is to feel your way in to a new way of acting."
Because of the human weaknesses mentioned, they must use what has become known among weight control groups as behavior manipulation. It basically means changing your behavior. These techniques work only in case you consistently repeat them, so that they become an element of you.
Resisting temptation is difficult. However, in case you are successful in resisting the first time, it becomes simpler to resist the next time. Before long, you will have formed the nice habit of resisting temptation every time it confronts you. In case you yield to that temptation, you will find it simpler to yield the next time.
NEW HABITS
1) Eat three meals a day. Have two or three planned snacks daily.
2) Prolong your meals by: eating slowly putting down your eating utensil between each bite do not pick up your eating utensil until you have swallowed the bite hesitating between bites, even if you're eating finger foods
3) Choose a specific place in your home or office to eat all of your meals. This will become your "designated eating place" and should not be changed. Try not to eat at your desk at work. This would make you prone to eat all day long and not just at meal time.
4) Do not do anything except eat when you sit down for a meal. Do not read, watch TV, talk on the phone, work, etc. Make yourself aware of the food you are eating. Focus on the conversation and enjoy your meal.
5) Do not keep food in any room in your house except the kitchen. Do not keep food such as cookies out on the counters. Do not store items in "see-through" containers.
6) Do not buy junk food. Neither your mate nor your children needs it.
7) If possible, serve individual plates from the stove and do not serve family style on the table. If this is not possible, put the serving dishes on the opposite end of the table.
8) Serve yourself on a smaller plate.
9) Develop a habit of leaving at least one bite of each item on your plate. If you can master this, it becomes easier to stop eating when you feel full. You will be used to leaving food on your plate.
All of the above are eating techniques that aid in behavior modification. Other behavior modification techniques not related to eating are to substitute activity for eating, which means exactly what it says-- substitute another activity for between meal snacking. If you are in the habit of going straight to the kitchen and eating every time you walk in the house, try to change this habit by going to another room of the house when you come home. Delay going into the kitchen until the desire to eat is gone. When you are tempted to eat, try to use one of the following substitute activities:
Take a walk
Take a long bath
Call a friend
Get out of the house
Write a letter
Read a book
Or busy yourself with a hobby such as:
Cross-stitch
Painting
Floral arranging
Ceramics
Wood working
Gardening
Genealogical research
Sports
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Have a great day!
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