Successful weight management is about being committed and following the rules you set for yourself. I’ve got a list of rules here. You can stick to all of these (wow – that’s commitment) or pick out the ones that will help you most on your weight loss journey.
1. Identify Emotional Triggers Causing Your Overeating
One of the most important rules of weight loss is that unless you identify the emotional triggers that cause you to overeat you are unlikely to ever adopt a truly healthy attitude to food and eating. Do you eat when you are stressed? To reach for a chocolate treat when you're lonely, upset, depressed or angry? Is your first thought of muffins or ice cream when you feel happy or excited? To identify what is real hunger and what is emotional food consumption, you'll need to rate your hunger/fullness levels before, during and after consuming food. Use a scale of 1 to 10, #1 being "beyond hungry" (with its associated lightheadedness and headaches) and #10 being "beyond full" (as in utterly stuffed after Thanksgiving meals). Ideally, you eat at level 3 hunger pangs, when you're hungry but not uncomfortable. You should ideally stop eating at level 7, when you're full and satisfied, but don't feel bloated. If you are eating for any reason other than real hunger, substitute food for a pleasurable activity such as going for a walk or spending time with a coloring book, anything that is non-food related.