If food is your issue (and it usually is if you’re overweight) then you have to figure out a way to control your intake. Of course food is not something you can just cut out of your life, like cigarettes or alcohol. You have to have food. So you have to learn how to have it, but have the right kind and the right amounts.
The biggest way to get a grip on your food is by first making your environment safe. This means getting rid of all the temptation foods in your home, office, car, etc. You know what they are – they’re the ones you crave, binge on, and comb your cupboards/freezer for.
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If you want to lose weight, you need to stay positive and truthful with yourself. A lot of this comes down to how you think about dieting and exercising.
Make sure you’re not falling into these pitfalls – or thought traps:
I’ll do better tomorrow. So many times people think they need to wait until a big deadline at work is over, or for a less stressful day to start eating right. The problem is that life always throws us curveballs. There never will be a “good day” to start dieting. You have to make each day a good food day despite your circumstances.
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People who accomplish great things don’t do it by happenstance. They do it intentionally. They plan it out step by step. They work at it doggedly day after day. Maybe year after year. There’s perseverance and tenacity and hard work involved.
On the other hand, did you ever meet someone who talked a big talk but never got anything done? Like they say in Texas, “They’re all hat and no cattle.”
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People mistakenly think that since I’ve lost weight it’s not hard for me anymore. They’re surprised that I still journal my food, weigh in daily, and exercise daily. Why? Because it’s a daily fight to keep the weight off.
Recently I came across an article that confirmed this. (It was also somewhat discouraging.) The article said: [More]
I find that I get in trouble with my calories when I don’t plan my food out for the day. Even if I’m choosing healthy foods, it’s so easy to have 50 extra calories here, 70 extra calories there, and so on. Before I know it, I get to dinner and realize I don’t have enough calories left for the rest of the day to remain in my calorie limit.
It’s simply poor planning on my part. When I sketch out my food for the day (before I eat it), I can make adjustments and wiser choices. This allows me to add up my calorie total to make sure I’m within my limit.
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I teach a first and second grade gym class and I’m always amazed by the kids. We start every class off with a warm up – 20 jumping jacks, 20 pushups, 20 run in place, and 20 crunches. Then we do sprints, frog hops (jump squats in disguise), and more sprints across the gymnasium.
They love it.
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Today was rough. I was tired, the kids were tired, and we had tons of stuff to do and a crazy schedule to follow. The kids were at each other fussing and fighting. Honestly, I was too tired to deal with their behavior consistently. It was not a good day.
I found that I wanted to eat. I wanted to calm my nerves. I wanted to escape!
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