A Dietitian's guide to living a healthier and more God-centered life through Mindfulness. Follow this dietitain who professionally and personally understands the weight loss struggle as she provides nutrition tips as well shares her faith experiences.
I have always loved journaling. I still have my Mickey Mouse journal from elementary school. My journaling evolved as I got older. Later, my writing switched from talking about the day and my latest crush to writing about God. I now keep a prayer journal, but the journal holds so much more than prayers. I do include my prayers to God, but I also write as I read scripture. In my little journal, I transcribe all of the thoughts and questions I have after reading scripture. I also include what I call “God Moments” in my journal.
I write everytime I experience one of those amazing “that just gave me chills” moments. Do you know what I’m talking about? These are those stories that make you feel like God is talking to you, or those moments when you realize God is trying to get your attention. God moment stories often make you cry happy tears because you feel like God IS right there! These are stories about those moments when you FEEL God’s love and guidance.
Journal So That You Will Remember
After something beautiful and amazing happens, I think to myself, “wow, I won’t ever forget this!” But I have found that as time passes, I only remember some of the God Moments of my life. So I made it a priority to get those stories written ASAP before I forget! Do you know what I found after writing them down? These kinds of stories happen A LOT!!!! God is guiding us, and when I began collecting all of my God moments in a journal, I noticed just how often God has guided me.
My journal often feels like a broken record. The same most beautiful song is recorded in my journal over and over. These God moment stories are about all the random and not so random times when I would read something in the Bible at the exact time I needed to read it. God seems to often communicate to me and maybe you in this way.
In case you are searching for a cute and inspirational prayer journal, I have provided links to several prayer journals below including the journal you could win in the giveaway (See details at the bottom of this post):
God Moments: The Series
So this leads to the “Mindfulness in Faith and Food” new series announcement. Our new blog series is entitled, “God Moments.” I want to share these cool stories with others in hopes to comfort others in some way. God IS here! God does care! God is guiding us!
This Week’s God Moment Story: The Fear was Taking Over
In honor of this series, I want to share a short “God Moment” now. This God moment happened during a time when I was experiencing fear about something going on in our lives. On this particular day, fear was overtaking my day. I was experiencing this immense fear in the pit of my stomach. The fear was so strong that it was almost painful.
But Then I Found Comfort in God
Do you know that this very same day, I stumbled upon lessons about “trusting God when you are afraid” not once but twice?!!! The most impactful moment occurred when I was reading our nightly children’s devotional to my son. I often like to read the context around a piece of scripture, but on this particular day the children’s devotional pulled just two sentences out of the Bible. The devotional simply said this, “Why are you so afraid? Do you STILL have no faith?” (Mark 4:40).
These words hit me smack in the heart and comforted my fearful soul. The fact that these two sentences were written in our devotional on this particular day made me feel like the words were being whispered to me. ‘Lacy, why are you SO afraid? Do you STILL have no faith?’ This soft critique was such a comfort. I felt as if God was saying that I could trust God. God’s got this!
Thank you, God, for finding ways to speak to us and guide us. I don’t know what I would do without your comfort and guidance. I am sorry for my lack of trust and for ALL the many…many…many times I fall short. You know, like that time yesterday and the day before… Thank you for guiding me and love me anyway. Amen.
Announcing the God Moments Series Giveaway
I pray that you felt hope from the first “God Moments” post in the “God moments” series. To celebrate the start of this new series, I am having a giveaway. One follower will win the Gratitude: A Prayer and Praise Coloring Journal. Use this journal to write down you prayers, questions, thoughts, and God moments.
How do you register to win? Simply start following “Mindfulness in Faith and Food” and you are registered. I will randomly pick one of my followers at the end of this series.
Before explaining mindful eating, it helps to understand mindLESS eating. During a nutrition counseling session, one of my clients revealed that mindless eating was his major barrier to weight loss. He told me that while he was walking past a coworker’s desk, he took a chip off of her desk and ate it without asking. The coworker jokingly said, “Hey! Don’t eat my lunch!” His response was eye opening for him. Do you know what he said? “Did I just take that chip? I didn’t even know I did it!” He began to realize how often he mindlessly ate without even thinking, and how this affected his weight. Did he even enjoy that chip? No, he didn’t even know he had eaten it! He is not alone; many of us do it. I say when you consume calories; you might as well enjoy them right? This is one reason why mindful eating works.
Mindful eating is about ENJOYING your food!
Mindful Eating Helps with Weight Maintenance
Mindful eating has been helpful not only with weight loss, but also with weight maintenance, not only for clients but for me as well. Although mindful eating might be a new concept for many, dietitians have been using at least some aspects of mindful eating with their clients for years, and some have found mindful eating so successful that they almost exclusively focus on mindful eating and hunger cues to help with weight loss.
Mindful Eating Helped ME Lose Weight
I am one of those dietitians who has always used mindful Eating in combination with other weight loss strategies. Because I noticed that Mindful Eating was one of my most successful strategies, I began leaning more heavily on Mindful Eating techniques. In some of my other post, I have talked about my weight loss struggles.
I often tell others that becoming a dietitian didn’t stop my love of food. I have lost weight and kept it off successfully for years. Like many others, as the circumsances of my life changed, I would find myself needing to lose extra weight again. I first lost weight in middle school. This is the reason I decided to go into dietetics. I kept the weight off all through high school and college, but I found myself gaining weight as a newlywed. As soon as I realized that I was carrying too much extra weight, I did my own self assessment and developed my own plan. In other words, I became my own client. I naturally gained weight after having babies. By that time, my lifestyle had changed, and I needed to re-assess my diet and develop a plan that would work for a new mom. I lost my excess baby weight by again becoming my own client and developing my own plan. If you would like to do a free self-assessment and develop your own plan click here.
After my last baby, I needed an easier way to keep the weight off. I could lose weight with willpower, but what am I going to do when the willpower wares away like it always does. I decided to almost exclusively use Mindful Eating with only a few other techniques to help me with my weight loss barriers. I lost 55 pounds, and it was the easiest 55 pounds I have ever lost!
With Mindful Eating, No Food is Forbidden
With Mindful Eating, I never feel deprived. I rarely feel the need to cheat because I am ALWAYS giving myself permission to enjoy eating. I’m not at war with food anymore. I messed up less and feel guilty less often because with Mindful Eating, no food is forbidden. I also rarely “mess up” because I experience pleasure with food all the time. If I do mess up, it isn’t “over the top” anymore. In other words, I rarely “fall off the wagon” and stuff my face until I am painfully full.
Being mindful is about being aware of your food as you are eating, and being aware of how your body is feeling. My body never feels good after overeating, and I can’t enjoy the rest of my day when I feel so uncomfortably full. When I mindfully eat, I slow down, and notice my fullness sooner.
With Mindful Eating, Food Doesn’t Have the Power over You Anymore
Mindful eating produces successful weight loss for these very reasons.Not only is Mindful eating helpful with weight loss, but could also be helpful for people struggling with binge eating and food obsessing. When people are constantly dieting, they are constantly obsessing about food. When there are no forbidden foods, food doesn’t have that power over you anymore. Mindful eating works because you don’t feel deprived, you enjoy your food, there are no forbidden foods, you feel less guilt, and it takes less willpower.
If you want a more detailed explanation as well as the opportunity to intigrate mindfulness into your life with a hands-on book and mindfulness worksheets, I would recommend “Mastering Mindfulness” by dietitian, Gina B. I am so excited about this book. I have included the link to her book below.
This makes portioning super easy. You can take these portion rings with you anywhere and place them on your plate to make sure your food is the appropriate portion. I think this product used in combination with mindful eating could greatly help with portion control.
Trick Your Body into Eating Less: 55 of the Best Portion Control Tips
*Don’t try to follow all of these tips. Just pick a few that will work for you. In fact, some tips will not work with each other. For example one tip might say, “decide that you will avoid getting seconds,” while another tip might say, “get seconds of vegetables.” Obviously these tips would not work together. You pick and choose and customize a plan that works for you.
Below are a list of my absolute favorite portion control tips. I also included links to some of my favorite portion control tools and products! So here they are, 55 of the best portion control tips for weight loss.
2. Eat the lower calorie foods on your plate first.
After you have eaten the lower calorie foods like vegetable, you will feel fuller. Then you won’t feel the desire to devour the high calorie foods at the meal.
3. Fill your plate with fruits and vegetables first, then add meat and starches to your plate.
Sometimes we leave little room for the fruits and vegetables because we pile up the plate with other foods first.
4. Eat your fruits and vegetables first.
This is a twist on the tip above. Vegetables are lower in calorie, so your goal could be, ” I will eat the vegetables and fruit on my plate first.”
5. Split your plate into sections: Half the plate fruits and vegetables, 1/4 the plate meat, and 1/4 the plate starch.
Most meals are either divided into food groups like meat, carbohydrate, and vegetables. Sometimes our food groups are combined into recipes like in spagehetti. If you have a combination food, which is usually a meat, a starch, and maybe a few vegetables mixed in, then fill half your plate with only vegetables and fruit and half your plate with the combination food. Combination foods include foods like a spaghetti or casseroles. If you are eating any vegetables that are not plain vegetables like squash or broccoli casserole or fried okra place these foods on your combination side of your plate.
Don’t cook too many things. All you need is a starch, meat (or combination food) and 2 vegetables or a fruit and vegetable. In other words, if you have rice, corn casserole, dinner rolls, hamburger steak, and salad for dinner then good luck trying to fit it on your plate. Even if you put a little of each on your plate you are going to eat way too much. All of a sudden your plate is piled high. Bottom line, if you have too many options, you often tend to eat too much.
7. Buy a portion control plate.
These are plates that already have the portions divided for you on the plate. All you have to do is put the appropriate food on the appropriate spot of the plate.
8. Drink water as soon as you wake up in the morning.
Do you ever wake up in the morning feeling starved? You could be more thirsty than hungry. Drink a glass of water first, to avoid overeating your breakfast.
9. When you are snacking, make sure your snack is no bigger than your fist.
This is an easy on-the-go portion control tip.
10. Don’t get seconds.
Need a little help resisting seconds? Before eating a meal, remind yourself of something you really enjoy doing and tell yourself that you will do that activity after you finish eating. That way you won’t feel sad that eating, which is many people’s favorite hobby, is over. You will have something else to look forward to instead of eating. So when you want seconds say to yourself, “I have something else fun to do.” Have you ever noticed that children are often ready for eating to end so that they can play? Their life doesn’t revolve around food. We can be like children again and really enjoy our lives. So if you enjoy looking at social media or texting a friend or looking at home décor magazines. Give yourself at least a few minutes to do something you enjoy after you eat.
11. If you really want seconds, only get seconds of vegetables.
12. Use measuring cups to portion out your food on your plate and then do not get seconds.
I like collapsable measuring cups like the ones below:
13. Drink water before a meal and with meals to feel full.
Water is huge! Drinking more water can greatly improve your portion control.
14. Don’t eat the side bread with meals.
Don’t eat the dinner rolls or garlic bread with the meal.
15. After cooking, freeze or refrigerate the food that you aren’t going to eat right away.
Do this right away. Getting seconds is harder if the food is already in the freezer.
16. Before going back for seconds, wait 10 or 15 minutes.
You might not want seconds after all.
17. Have an afternoon prep day. Make 5 meals and 5 snacks in a bag or containers.
If snacks and meals are already bagged and pre-portioned it helps with portion control throughout the week.
18. Eat slowly and put your fork down.
Put your fork down between each bite. Chew each bite and swallow before picking up your fork for another bite. Pay attention to the flavors in each bite. Enjoy and notice each bite before going for the next bite. Take a sip of your drink before picking your fork back up. It takes your brain 20 minutes to realize that your stomach is full so take your time. (see How to Mindfully Eating for Weight Loss)
19. Every time you eat a meal, sit down.
Avoid stand while eating. Your body better processes that you have eaten if you sit down and slowly enjoy your food.
20. Hold a conversation while you are eating and eat slowly.
21. Eat your meals at home on a smaller plate like a breakfast plate or child’s plate and be sure to leave “white space” or open space on your plate.
Kid sized plates are often more appropriate sizes. Your plate looks fuller, and you feel like you are eating more when you eat on a smaller plate. If you are afraid you will defeat the purpose of a smaller plate by piling the food high, then get a plate with a lid and make sure you do not smash the food if you put the lid on the plate.
22. Use a breakfast plate as your personal serving plate.
If you have trouble appropriatley plating your food try this tip. Fill a breakfast plate with food and then take half of the food off of the breakfast plate and place that food on another plate. After you eat from one plate, pause to see if you are hungry before getting more food from the other plate. If you are full, save the other plate for the next meal This physical act of have to replate your food, forces you to pause to notice hunger cues before putting more food on your plate. For more portion control ideas like these read Migrate Fletcher also wrote a book entitled The Core Concepts of Mindful Eating: Professional Edition
23. Pause before you eat.
Pause and look at your plate. Think about your plate and how it looks before you eat. Would someone else think that your portion size looks appropriate? Then while pausing, pray and thank God before taking my first sip and bite. Remind yourself to be mindful of God’s presence. Eating can becomes an act of worship. Remind yourself that you are taking care of God’s creation (you). Remember the words from 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder! Also look to 1 Corinthians 6: 19-20 to remember that our bodies are temples of the Holy Spirit and that we should glorify God in our body. When we mindLESSly eat, we miss the opportunity to be in awareness of God’s presence. Finally, take your first sip of drink and only then begin eating. (See Mindful Eating)
24. Get someone else in your household to plate your food.
Plate each other’s food. We tend to add a little more for ourselves. Or pack each other’s lunches for the next day.
25. Try eating at least two vegetables with every lunch and dinner.
Remember the tip from above, fill half the plate with vegetables and only leave half the plate for other foods.
26. Notice your hunger cues.
Think about how your stomach feels when it is empty. When you are hungry, your stomach will feel empty; you may get a headache or feel weak. If you don’t have any of these physical hunger cues, think about why you want to eat. Then when you do decide you are hungry and you decide to eat, be mindful of the food you eat (not mindless). Really taste and chew and think about what is in your mouth and going down your esophagus. (See How to Mindful Eating to Lose Weight)
27. Use a kitchen timer.
If after eating a meal you want to eat more, set the timer for 15 minutes. Usually you weren’t really hungry.
28. Decide you are not allowed to eat your next meal until after a certain time.
An example would be I am not allowed to eat anything after lunch until after 4:00.
29. Use small bathroom cups for portion control.
Use it to portion out high calorie foods.
30. Use baby silverware so that you take smaller bites.
31. Use chopsticks to help slow your eating down. (This works better if you aren’t great at using chopsticks.)
32. Include foods in your meals that help increase satiety.
Protein foods like a handful of nuts and fiber foods help you feel full longer. Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied as well. (Remember to pre-portion your nuts and include them as one of your PLANNED snacks. Don’t just snack on nuts throughout the day)
33. Include liquid-based foods.
Including liquid-based foods such as natural smoothies and low-sodium soup into your meals can help you cut back on calories yet feel full.
34. Chew sugar-free gum after dinner instead of getting seconds.
35. Always have vegetables on hand.
Sauté a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper for additional flavor and separate into portion-sized containers for the refrigerator. Then fill up half your plate with these vegetables at dinner.
36. Save the kitchen and the dining room table for cooking and eating.
Try not to use the table as a place to do work or other activities, or you may be tempted to eat more.
37. Keep track of what and how you are eating with food tracking apps, a fit bit, food journals, or food diaries.
This will hold you accountable and help you see just how much food you are eating. Make sure you write down everything you eat, even little grazing bites that you eat here and there. Include how much you ate and don’t forget the condiments.
38. Avoid eating meals while doing other things like surfing the Internet or watching television.
You eat more when you aren’t thinking about the food, and you end up enjoying the food less and tasting the food less when you are doing other things while you are eating. Enjoy and pay attention to your food.
39. Take 30 second breaks sporadically during your meal to access how full you are.
This will also slow down your eating, which makes you feel full faster. Better yet, take 30 seconds throughout the meal to pause and remember that you are God’s creation. By eating, we are taking care of God’s creation and when we mindfully pause, we are taking hte time to appreciate God’s gift of food as well. (See How to Mindful Eating to Lose Weight)
40. Turn dinner from the night before into a healthy lunch, by putting a serving of your dinner into light whole wheat wraps and take that to work.
41. Pounding out your meat will make your healthier portions look visually larger.
42. Save a portion of your food for leftovers.
Instead of wanting to finish all of your food at one meal, think of it like you still get to have all that food, you are just splitting it between meals. Just tell yourself, “I can have more later. I still get to eat all of this food, I am just taking a break until the next meal.” Even if you only have a small amount left, SAVE it for leftovers. Too often we say, “Well, there is not enough to save so I might as well eat it.” Don’t fall into that trap. Add all your leftovers together and you will have a good meal. In other words, if you love eating and find yourself not wanting the meal to end, think of yhe end of the meal as just a break from eating. You will resume eating at the mext meal.
43. Eat fruits and vegetables at every meal.
44. The more variety of foods we have to more we eat; therefore, don’t have too many choices at your meals or have more choices of your fruits and vegetables.
45. Have at least 2 or 3 fruit or vegetable options at meals but only one starch and protein option at dinner.
Since we tend to enjoy more variety, we may eat more fruits and vegetables when that is where we can get most of our variety. In other words, we will get bored of the starch and protein quicker if they lack variety.
46. Eat veggies galore.
Eat veggies for snacks. Eat a large quantity of veggies at meals and smaller amount of your favorite foods at meals.
47. When eating a sandwich, take one piece of bread off, and eat an open face sandwich.
You still get the flavor and texture of the bread, but less calories.
48. Add red pepper to your meals, especially breakfast or lunch.
Red pepper may suppress your appetite; thus, reduce the amount of food you’ll eat later.
49. Don’t serve the food at the dinner table.
Keep it in the kitchen or better yet; measure out your food to fix your plate and then put the food away in the refrigerator before you eat.
50. One day a week or even better one day a month, cook all your food for the week or month.
51. Use house hold items as a serving guide; know how to approximate serving sizes.
Always try to make all your servings on your plate about the sizes listed below:
Serving of meat equals the size of a deck of cards
Serving of cheese (1 oz) equals the size of 4 dice
Serving of skim milk equals the size of a tennis ball
Serving of fruit equals about the size of a tennis ball
Serving of pasta or rice equals the size of a tennis ball (1 cup) or lightbulb (1/2 cup)
Serving of oil equals the size of a marble
52. Or go a step further and fill a box with household items like a deck of cards, dice, tennis ball, lightbulb, and marble to gage serving sizes and keep the box in your kitchen for reference.
53. Divide your plate.
If you and your spouse are having trouble with portion control, fill one plate with food. The divide that food onto to smaller plates. You are both now eating half of what you usually eat.
54. Take a picture of your plate.
Take pictures of your plates at every meal. You can show your pictures to someone for accountability or keep a chart for yourself. This will really hold you accountable, and if we look back at our pictures we can really see where we cheated. With pictures we can’t lie to ourselves.
55. Follow recommended servings per your recommended calorie range (See chart below)
Find your height below to see the amount of servings you should be eating per day if you are lightly to moderaltey active (this is an estimate; the more you exercise the more you will need to eat and the less you exercise the less you should eat. However, if you eat too little you can slow your metabolism and lose muscle mass. Avoid eating less than 1200 a day):
LIGHTLY TO MODERATELY ACTIVE FEMALE MEAL CHART FOR WEIGHT LOSS
LIGHTLY ACTIVE MALE MEAL CHART FOR WEIGHT LOSS
Remember this is an estimate for lightly to moderately active males and females. You may eat more when you exercise more. This may seem like more servings than you would think; however, serving sizes are often smaller than people realize. Check out the serving size chart below
* Serving Sizes:
-1 starch serving (pasta or rice) = 1/2 cup or the size of a lightbulb
-1 starch serving (bread)= 1 slice
-1 fruit serving= 1 fruit or 1/2 cup or the size of a lightbulb
– 1 milk serving = 1 cup – 1 meat serving = 3 ounces or the size of a deck of cards
– 1 vegetable = 1/2 cup or the size of a lightbulb
Ahh lazy summer days…. Summer is the time for relaxing in the sun, exploring magical and exciting places and dining on delicious cuisine while on vacation. This summer has been full of all kinds of wonderful deliciousness. Yet half way through the summer I began to notice a few little changes. I was getting a little softer and my stomach was beginning to hang over my shorts a little more. Don’t get me wrong. I don’t think we should stress over every imperfection, and we shouldn’t panick over every little weight fluctuation. But we should practice awareness and notice when we need to tweak our lifestyle a little before we go down an unhealthy hill. If we get to the bottom of that hill, the climb is going to be much harder than if we make the changes quickly. I have often told my clients that when they notice they are begining to have unhealthy habits then it might be time to re-take the diet assessment and come up with solutions to our weight control weight loss barriers. And I have found re-assessing my own diet helpful as well. So I decided it was time to do just that. People often ask me “as a dietitian, what does your diet actually look like, and can you please explain in detail?” So here it is, my plan as well as how I developed my plan. I took my own assessment to develop my plan.
This is what this dietitian’s diet looks like.
So Step-by-Step here is what I did:
I took the “DIY Diet Assessment” located here. In other words, I answered the questions.
After taking the assessment, I discovered my major barriers.
(Below is a picure of a portion of my own assessment. I went through the assessment and circled all my issues. I jotted down my answer with a pencil. Excuse my sloppy handwriting.)
I noticed that my meals and routine varies from day to day. For some meals, I eat by myself. For some meals, I cook for others. Also, we have been known to frequent restaurants on busy nights. With such a varying routine, I needed some tips that would work in every scenario. Eating too much can be an issue in all of these situations so I looked at the “Portion Control” post, the “Calorie Counting” post, and the “Mindful Eating: Step by Step Guide” for possible solutions.
I also noticed that I nibble on my children’s uneaten food, especially in the evening. According to the assessment, if this is an issue, I should look at the “Snacking for Weight Loss” post.
Finally, I noticed that emotional eating is not so much of an issue (except for being tired) BUT I could use a little motivation. So I planned on picking up a few tips from the “Motivating Weight Loss” post.
After I picked which articles would work best for my issues, I needed to narrow down the tips I was going to implement from each blog. This blog contains over 400 tips, tricks, or diets so I should be able to develop a detailed plan that specifically works for me.
(Below is a picture of the printed Portion Control post. After printing the posts which were most benficial for me according to the assessment, I circled the specific tips I wanted to implement).
And here it is…
Disclosure: This site may provide affiliate links. Since this is a post about my actual diet, the affiliate links I share are for products I actually use. (See full disclosure)
My Final Detailed Plan:
First and formost, focus on mindful eating. If I use the Mindful eating techniques, I can easily be satisfied without seconds even if I eat on a smaller plate. When I use Mindful Eating techniques, my 1600-1800 calorie range (which is my individual recommended calorie range) will feel like plenty of food. When I am eating out, mindful eating will also help me feel satisfied and full even after putting much of my food in a box (another tip I decided to implement). When I mindfully eat, I pause before eating to notice my food. I pray and thank God before taking my first sip and bite.When I pause I remind myself to be mindful of God’s presence. Eating becomes an act of worship for me. I remind myself I am taking care of God’s creation (me). I want to glorify God by eating slowly and nourishing the body God made. I remind myself of 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder! 1 Corinthians 6: 19-20 reminds me that my body is a temple of the Holy Spirit and that I should glorify God in my body. When I mindLESSly eat, I miss the opportunity to be in awareness of God’s presence. Finally, I take my first sip of drink and only then begin eating. I eat slowly and notice each bite. I put my fork down and completely chew BEFORE even reaching for my drink. I take a sip of drink, then pick up my fork and prepare my next bite. *Note that when you are use to larger portions, eating a healthier portion may seem small to you; however, take the time to pause before eating and look at your food. As you look, think about how long you are able to enjoy your food when you mindfully eat.When you do this, suddenly the portion looks plentiful.
I eat breakfast AFTER getting my kids off to school. So first thing in the morning, I drink a shake to give me the energy to get the kids ready for school. I sit down and mindfully eat a healthy breakfast after taking the kids to school. Several healthy nutritious shakes are currently on the market. I am currently drinking Beachbody shakes called “Shakeology”. I get my shakes through the the official Beachbody coaching site of Heather Wilson. If you want more information click here. I am so tired in the morning that I just want to grab something nutritous and energizing before I can start my day. These shakes do this for me. They have even helped me cut down on my little vice, diet cokes. I usually don’t use shakes as a meal replacement. Many feel that they need to chew to feel satisfied; therefore, shakes as a replacement meal may not be ideal. This is true for me as well. I mostly drink a shake to get added nutrients and to hold me over until I can sit down and eat breakfast after my children are in school. The only time I drink a shake for a meal is when I have zero time eat. Drinking a nutrient-filled shake is better than skipping a meal.
Like many families, we tend to stick with around 20 of the of the same recipes and only occasionally eat something new. I made a list of these recipes as well as a list of the lunch and snack foods we tend to eat. Then, I made a master grocery list based on this. Following this grocery list when grocery shopping helps me avoid impulse buys.
When grocery shopping and cooking at home, I look for the lower calorie and whole-wheat version of foods.
I also try to purchase mostly healthy snack foods and avoid keeping unhealthy snacks in the house, especially our most tempting unhealthy snacks.
When cooking, I prepare no more than four food items. If you cook too many options, you often eat too much.
I keep gum in front of the snack foods in my pantry. When I feel the urge to mindlessy snack, I grab a low calorie piece of gum instead. This is such a small thing that has had a big impact for me.
I also often spend one day a month cooking and freezing dinners for the whole month. This helps prevent impulse eating out.
I try to drink water before my first bite at every meal. In fact, I will grab a glass of water before I put anything in my mouth to make sure I’m not thirsty instead of hungry. Pausing to drink water before eating also helps us eat mindfully.
I portion control at home by eating on a small plate. I avoid filling my plate with seconds unless I am physically (VS. emotionally) hungry. However, when I mindfully eat, I usually am satisfied without seconds.
When dining out, I usually ask for a box before I finish eating, and put enough food in the box to make the portions left on my plate appropriate. If we pause and truly look at our meals, we can usually tell if our plate looks overfilled or appropriate.
When eating a sandwich at home or out, I will remove one piece of bread, and eat an open face sandwich. This is just one way to reduce calories.
I do a 25-30 minute “Beachbody on Demand” exercise every morning, 6 days a week. Sometimes I will do extra classes at the gym when I can. This was a solution to one of my newer barriers. I love taking classes at my gyms, LA Fitness and B-Fit Studio; however, consistency was becoming an issue. With fitness classes, you have to be available at the exact time the class is scheduled. If I have a doctors appointment, kids camp, a meeting, or anything at the time of the class, then I can’t go. Or if the instructor occasionally has to cancel because, you know, life happens, then I miss my scheduled workout. To combat with this problem, I knew I needed something I could do anytime, but I also knew I am the type of person who needed someone to motivate me and push me. The instructors on beachbody do this for me. I still workout at the gym, but I don’t worry if I can’t get to the class. I count my beachbody video as my workout. The group classes at the gym is just extra and for fun. As I mentioned earlier, I order my Beachbody products through an official Beachbody coach, Heather Wilson. With Beachbody on Demand, I have access to all of those amazing Beachbody exercise programs that you see advertised on TV like P90X, Insanity, 21 Day Fix, Hip Hop Abs, Cize, and more. I have always wanted everyone of them! With Beachbody on Demand, I can get all of them for a year.
Group boards, forums, or challenge groups, are great sources of motivation. In groups, you can support and encourage each other. Health and Fitness Groups give you a place to cheer each other on, share your success stories and weaknesses. We also discuss ideas and recipes. For motivation, I regularly share my successes and challenges with a Beachbody coach and team. A Beachbody coach is really someone who facilitates the conversations and starts the challenge groups. You can also purchase Beachbody products through an official Beachbody coach. Click here for more information.
Remember I also get motivation and insiration by pausing before I eat to remember those awesome Bible verses from 1 Corinthians that I discussed earlier
Social gatherings, I drink a glass of water before eating or drinking anything else and I try to eat mindfully.
All You Need to Develop Your Own DIY Weight Loss Assessment and Plan.
This is one of my favorite of my nutrition posts. This is what I would call my anchor post. Below I have included an adaptation of the assessment I developed for my weight loss clients. I used this assessment to customize their specific plan. I am sharing this assessment and my whole blog because I professionally and personally understand the weight loss struggle. I know the peace I get from mindful eating and more importantly the peace I feel from mindfully being aware of God’s presence. This is the go-to post if you want to learn from a dietitian how to develop your own plan. This is how I develop weight loss plans for my clients!!! Now I have it here for anyone who needs help creating an effective weight loss plan. Save/pin/bookmark this for when you have time to sit down, carefully read the whole post, take notes, and develop your own weight loss plan. The assessment will determine which diet plans, tricks, and tips will work best for you. I have pulled together almost every trick, diet, and tip that I have collected throughout my years of being a dietetic student in undergraduate and graduate school, a dietetic intern, a dietitian, and a nutrition instructor. The assessment will link you to the specific lists of tips and diet plans that will work for you. Now you can create your own DIY Weight Loss Plan!
How to Use This DIY Weight Loss Assessment and Develop Your Own Plan
First, answer the questions! You will notice that the questionnaire wants you to think of the reasons you cannot lose weight. Remember, when you go through this first step, you are not just making excuses. You need to understand your barriers to be able to make the change. After determining ALL the barriers that are hindering your weight loss, write them down. You will narrow your barriers down in the next step.
After determining your barriers, pick a few barriers that are Your biggest issues or pick a few you would like to focus on. If you have printed off the assessment, circle the questions that revealed your BIGGEST barriers.
For the next few steps, you will continue narrowing down your goals until you have determined the few that will work best for you. Now that you have determined your barriers, you need to find solutions to each barrier. You will find links in the parentheses below each question that will help you pick tips, tricks and diets. Click on the links and pick the articles that you feel will best help you find solutions to your particular barriers. Circle the article links found in the assessment that you feel will benefit you the most based on your barriers OR print, pin, save the articles that you would like to focus on.
You are getting close to determining your specific diet plan. Now you will look at the articles you selected and determine which tip, trick, or diets within the articles that you will actually use. Pick 3-5 tips or tricks that will be part of your plan and write them down. You may want to keep your plan somewhere visible. Keep practicing your changes until they become second nature to you.
Things to Remember
Often times if you try to change too much at once, you will get overwhelmed. Plus, you might be surprised at how many calories you can decrease by changing just a few small areas of your diet. For example, I had a client once tell me that she loved to sip on sweet tea. She sipped on it all day. She had a glass when she was cooking, when she was on the computer, and when she was watching TV. She had a glass all the time. We figured out that if she just switched to unsweetened tea or water, she would decrease her calorie intake by around 700 calories a day. She lost 20 pounds by making this one change. Every bit counts and adds up. You only need to take 300-1000 calories out of your day to lose 1/2-2 pounds per week. If you take out more calories than this you risk slowing your metabolism, increasing your chances of giving up, AND losing more muscle instead of just fat.
With all diets, I strongly recommend incorporating Mindful Eating. Mindful Eating can help with almost any barrier from work nibbling, portion control, snacking, and dining out.
Make sure you DO choose tricks that address one of your problems. For example, if snacking is not a problem, then don’t choose a snacking tip. Choose the ones that will make the biggest impact. And remember; don’t try to do everything or every trick.
Understand that “mess ups” are part of the process. We are not perfect. We will mess up. That is part of the process in every diet. The key is to not give up when you do mess up. If you feel like you failed on Wednesday, don’t say “forget it,” and eat poorly on Thursday too. Again, you would have saved many calories if you had just gotten back on track on Thursday. Some weeks you will get frustrated. Some weeks you lose more than others; some weeks you will reach plateaus, and I know from experience plateaus are frustrating. Unfortunately, the closer you get to your goal weight the more your body holds onto those last few pounds. So for anyone going through a plateau, I know how you feel, but I want to encourage you that it will pass.
Take a multivitamin. I wish we were all getting the nutrients we need, but most people, unfortunately, are not getting all the vitamins and minerals we need in our diets.
Give your plan a few weeks. If you are having trouble with one component of your plan, go back to the solutions and try something else. Or after implementing your plan for a while you may notice a barrier you had not thought of before. Go back to the solutions or tips to decide how you can combat that barrier. Sometimes perfecting you plan takes time and practice. If you do mess up or find something difficult, don’t give up. Instead re-analyze why you messed up. Come back to your assessment to figure our ways to prevent it from happening again.
Sample Diet Assessment
Still need a little help seeing how this will work? Let’s look at a couple of examples of barriers and solutions:
Barrier 1: You see from your assessment that you have problems with portion control so you click on the suggested solution articles. You first look at the Portion Control Tricks blog to see if there is a trick that can help you. You like the trick about pre-portioning and freezing your foods. Now you have a way to stop your portion control problem. Or maybe you decide the “Prepackaged Meals or Meal Replacements” Blog would help you with your portion control problem. You decide you are going to do the Healthy Choice Chicken Soup Variety-15 oz, 10 ct meals for lunch. You like that with this solution the food is already pre-portioned for you. You think you can’t mess up on portions because these are already portioned for you.
Barrier 2: After finishing the assessment, you discover afternoon snacks are your main problem. You select the suggested post “Healthy Snack Choices”. You decide that instead of eating in the afternoon, you will do an activity in the afternoon.
Below is a Sample Plan Developed After Completing the assessment
For exercise, I will park far away in a parking lot. I will walk up and down my stairs 5 times every time I enter my house. For one 30-minute television show a week, I will run in place during the commercials.
Alright, now you are ready to do your own diet assessment and develop your personalized plan based on proven weight loss techniques.
DIY Diet Assessment Form
Height: Age WeightUsual Weight
How much would you like to lose?
Have you recently gained or lost weight?If so, how much
Medical History : Please discuss any medical conditions with a doctor and/or dietitian. A dietitian can help you personalize a diet for these specific conditions. For example, if you have diabetes, a dietitian can teach you how to do what is called “Carb Counting” or how to use the “Diabetic Exchange.”
Personal Side Note: We always had complementary food available on the center of the table in the break room or there were always food available in the break room due to celebrating a coworker’s birthday or having a going away party, or baby shower, etc. I had to avoid the break room and bring my own food to work. Eating food from the break room, even a little bit was not an option for me.
Dining Out Questions
How many times do you eat out per week?
Do you eat out often or are you always on the go and never eat at home?
Do you find that you tend to eat healthy until you get out of your routine, and then your healthy lifestyle falls away? In other words, do you find that you go from one extreme to the other when you diet?
If this is a problem with you, you may want to focus on mindful eating. Some days you will eat more calories than others, but you will not lose control and over do it. On days when you can’t follow your routine, if you mindfully eat, you can still joyfully eat a healthy portions of food.
After going over this questionnaire, pick 2 to 3 of your barriers that are causing most of your difficulties losing weight. In other words, what are your major weaknesses? (Examples: ex: afternoon time, stress, boredom, sweets, getting seconds, portion control, alcohol, snacking, grazing, TV watching time, work stress, social occasions, dining out, eating immediately after work, etc)?
. (Pick your top 2 to 3 biggest barriers and make a plan on how to fix the problem using the tips articles provided. Pick 1 to 3 tips or solutions to your barriers. Write down your plan and keep it where you can see it.
I want this plan to include everything you need to be successful; so it you find another tip that worked for you, please let me know. If the research backs up any recommended techniques, I will add it to the list.
I have a gigantic confession to make. This is an embarrassing confession considering, you know, I went to 7 years of school to obtain a bachelors of science and masters in human nutrition. My confession is (drum roll please) I was eating close to 500 calories a day in condiments! My favorites are ranch and any restaurant’s signature sauce. Don’t get me wrong, I knew too many condiments could increase your calorie intake. I’m pretty sure I have included the tip, “limit or avoid condiments” on another post. Hold on let me check…
Yep, I included that particular tip right here aaaand here.
Did I realize what a difference my condiment affections were making in my life? Not even close!
My epiphany came one day after eating at Chick-Fil-A. I was trying to be a “mostly” good little dietitian by mindfully selecting the grilled chicken sandwich and small fries. (I love a little taste of Chick-fil-A waffle fries. Everything in moderation, right?) I even took off one half of the bun because an open face sandwich was plenty of bread to satisfy me. For added measure, I only ate half of my small fries.
I’m thinking I did pretty well until I started adding my food into my Fitbit Charge 2 (Fitbit Charge 2 Heart Rate + Fitness Wristband, Plum, Large (US Version) . My calorie intake from actual food was fine. Then I started adding in my beloved “Chick-Fil-A sauce.” One packet of “Chick-Fil-A Sauce” is 100 calories, according to their website. If I had eating just one packet, my calorie range for lunch would have STILL been just fine… But I had (whisper voice here) three. That is 420 calories in condiments!!!
You may have heard people say I like ranch with my food. I am one of those people who likes food with my ranch. Notice the difference?
When I learned this about myself, I was reminded of a client who drank sweet tea all day long. That client lost substantial weight by only switching from sweet tea to unsweet.
My condiment obsession produces similar math to the sweet tea reduction. To lose a pound, a person needs to decrease their calories by 3500 or burn an excess of 3500 calories. In other words, 3500 calories equals one pound. The best strategy is to increase your calorie burn through exercise AND decrease your calorie intake to equal about a 3500 calorie deficit a week. So to lose one pound a week, a person would need a calorie deficit of about 500 calories a day. Ummm… I basically could get that by omitting condiments from my diet! Heck, I could almost hit that deficit by omitting condiments from just one meal a day!
So what did I learn from this epiphany?
I need to back off of those condiments! But you know we dietitians want you to get more specific with your goals. So I’m going to say, “My goal is to reduce my condiments to one serving per meal.”
Mindfulness can help us stop to notice God’s presence in our lives, but sometimes God does something so cool that we notice even when we are not being particularly mindful. This is one of those experiences. Read until the end because the end is the best part!
About a year and a half ago, my then six year-old son took an ambulance ride from urgent care to the hospital. Before that ride, he had been on antibiotics but just kept getting sicker. When we arrived at the ER, he was diagnosed with Pneumonia and admitted to the hospital for five days. After being released, he just couldn’t get rid of that cough and kept getting fevers about every two to three weeks. An X-ray showed that he had a collapsed lung from all these lung issues. He was released from the hospital in December. It was now June, and he was still coughing, struggling to breathe when he ran, getting tired easily, and getting frequent fevers. He had taken so many antibiotics that I had lost count. He had been put to sleep twice for minor lung procedures. In June, the doctors decided to get a CT scan to see if he had a condition called Bronchiectasis. The CT scan confirmed he had this condition, which is defined as abnormal widening of the bronchi or their branches, causing a risk of infection. I had never heard of it so, of course, I looked it up online. The things I read terrified me. I was not handling the diagnosis well. I didn’t feel like eating. I was walking around constantly on the verge of crying, but trying to seem cheerful for my children. Many nights I would pray and let out all of my pent up tears. I was scared of what this meant for my son. I can’t even bring myself to type all of the worries I was feeling. If you are a parent you can probably imagine the fears going through my head.
The very same week that I learned of the diagnosis, I wanted to shut myself off from everyone, but our church book club was suppose to meet at MY HOUSE! I came inches from canceling. Most of the book club regulars were not able to come, so I started thinking no one is going to show up anyway. But then a new girl sent me an emailed saying that she would like to come and bring two of her friends. I didn’t want to cancel when new people had expressed interest, so I decided to push through. The funny thing is the new girl who had originally expressed interest was unable to attend, but the two friends mentioned in her email did come. These two girls, who only attended this one time, probably didn’t know what they were walking into. I was unorganized and monopolized the whole conversation. I ended up pouring all my emotions out to these brand new people. They were such patient listeners, and although I don’t know if they got much out of book club, I felt much better after that night.
After that night, life went on. The doctors were trying all kinds of treatments. My son was now on continuous antibiotics three times a week and doing 30-minute treatments twice a day.
Below is a picture of the breathing treatments my son was doing twice a day.
My son was now going to doctors in Rock Hill, Charlotte, and Chapel Hill. By now a year had gone by since receiving that initial diagnosis and pouring my heart out to those random new girls at book club. The doctors decided it was time to talk about having a surgery to remove the damaged lobe of his lung. So I called the first office on the list to set up a consultation with a surgeon in Charlotte, NC. I started talking to the receptionist. She started asking basic questions like, “What is the appointment for?,” and “What is your home address?.” Then she paused and says, “Can I ask you a weird question?” I’m thinking, ‘What in the world is she going to ask me’, but all I said was “Okay.” She then says, “Do you happen to have a book club with St. John’s?” Shocked and confused, I exclaim, “Yes!” She then exclaimed, “I think I have been to your house!” When I was answering her questions over the phone, she had remembered hearing a similar story a year earlier at this book club she had attended once. She then realized she recognized the address I had just given her. She figured out that she and her friend, who also works in the same office, (you know, that other new girl) had been to my house the week my son had been diagnosed a year ago!
Knowing that people at the surgeon’s office knew our story and had known our story since the diagnosis was such a comfort to me.
You know what else? I thought to myself, ‘wow, when I was walking around terrified and wishing I would feel God’s presence, God was right there’. I felt like God was giving me comfort on that book club night. Little did I know, that same book club social would give me comfort not only that very night but also a year later. Did God somehow help me cross paths with these ladies right when my son was diagnosed? Did God know this journey would lead to a big surgery way back then? Many of us have learned that God knows all, our past and our future, but to truly witness this was humbling. This experience made me feel like God was giving me a warm hug. As, I processed this, the tears began running down my face and chills began running up my arm.
Today my son is doing well. The surgery so far seems sucessful. We continue to praise God for warm hugs, comfort, and guidance.
Do you have any stories about experiencing God’s presence, comfort, or guidance?
Please share any of your stories in the comments below. I love these stories!
Instead of focusing on restricting foods, when you mindfully eat, you focus on having high quality, relaxed and pleasurable eating experiences. With Mindful eating, you learn to eat only when you are hungry and only when you are truly enjoying your food. This means you would avoid grabbing a chip from a serving bowl at a party or while cooking dinner. When I am not focusing on mindful eating I sometimes grab food from my toddler’s unfinished plate. Afterwards I think why did I even do that? Cold chicken nuggets are not even tasty! Whenever I do this mindLESS grabbing, I am never really enjoying my food.
I had a client once tell me that the last bite on her plate always tastes the best because that is the only bite she notices. She then always wants a second helping because she didn’t pay attention while she was eating the first serving. So how do you know if you are mindlessly eating? If you are grabbing bits of food here and there and eating from the serving bag or bowl, you are probably mindlessly eating. If you are scooping up your next bite while you are still chewing your first bite, then you are probably mindLESSly eating. If you are a fast eater, then you are probably mindLESSly eating? So what are the steps to mindfully eating?
(Remember, for every step of the eating process, from preparing, plating, and tasting your food, you should focus on being aware of the moment you are in.)
Step 1: Preparing your food
When preparing, don’t taste and nibble while you are cooking. You should always sit down and eat from a plate.
Step 2: Plating your Food
When plating your food, be conscious of how much you are plating. PAUSE and ask yourself is this a reasonable amount of food? Do not starve yourself. Don’t eat so little at one meal or throughout the day that you binge the next day. Just look and ask yourself is this a reasonable amount of food. Think about a healthy plate vs. an over-the-top plate. How does your plate compare? If you want to see examples of a healthy plate check out myplate.gov plate below.
One technique that may help in combination with Mindful eating is to plate your food on a smaller salad plate. If you use a smaller plate but have issues with piling your food too high; grab another plate, turn it over, and use it as a lid. If the rims of both plates do not touch, you may have piled the food on too high.
Remember to sit down and eat from a plate. Before putting a bite in your mouth, PAUSE. Really notice the food. Thank God for this time to enjoy your food. Notice the color, textures, and smells before your first bite. Continue to do this for every bite. Put your fork down between each bite. DO NOT PREPARE the next bite until you have swallowed and taken a sip of drink. Take a sip of drink between each bite. During the meal, PAUSE occasionally to notice if you are full and ask yourself questions. Ask questions like “Am I full?”; “How does this bite taste?”; “Am I enjoying my food?” “Am I hungry or emotionally eating?” Asking these questions helps you stay mindfully aware throughout the meal. You will be surprised at how full and satisfied you will be on less food. The key is pausing before you put food into your mouth.
Step 4: Snacking on Food:
Just like with a meal, PAUSE before and during the snack to ask yourself if you are mindfully snacking. Before putting a bite in your mouth, ask yourself “Is this mindLESS eating?” If the answer is ‘yes’, then don’t do it. Save your food for when you can truly enjoy your food. No sense in wasting your allotted calories on food you are not enjoying.
Examples of mindLESS snacking are during cooking, store samples, social nibbling, dinner clean up, and (my issue) cold toddler leftovers. If the answer is ‘yes, I am mindlessly eating’, then ask youself why? Are you bored, stressed, or tired and wanting to eat even when you are not physically hungry? If you are not hungry, tell youself you can wait until the next meal, which is only BLANK hours away. Usually you only have 30 minutes to 2 hours before the next meal. If you would like more of these tips to use in combination with Mindful Eating, click here.) If you ask yourslef the question, “Are you hungry?” and you are hungry, get a plate, sit down, and follow steps 1 through 3.
Step 5: Eating at Restaurants
Ask the waitress for a box as soon as your food arrives. Mindfully, fill the box with food from your plate until your plate looks like an appropriate meal. Remember mindfulness is being aware of what you are doing at each moment. Be aware of what you are leaving on your plate. Then, follow step 3 to eat your food.
By eating this way, you will notice that you are full on less calories and are even craving more high quality foods.
Still not convinced that mindful eating can drastically change your calorie intake? Let me put it to you this way. Let’s say you are eating a meal with a big athletic young football player. Of course he will need AND eat much more than most so he scarfs down 3 plates full of food in 45 minutes. You use the Mindful eating techniques and only eat one appropriate plate but it also took you 45 minutes. You chewed slowly and really tasted each and every bite while he gulped down his food.
If you think about it, you had your food in your mouth and were tasting your food the same amount of time as the football player who ate 3 times as much as you. He ate more, but you had food in your mouth and tasted your food the same amount of time as he did. So you were able to enjoy it for as long as if you had quickly eaten 3 plates full.
In another blog post, I discuss that we all have reasons for our gain weight. If we don’t understand our reasons, then we won’t be able to develop solutions. Mindful eating can often be used exclusively to help with many of your weight loss barriers or in combination with other techniques.
Middle school is tough, especially when you are on the heavier side. Fortunately by 8th grade I had lost all of my excess weight. In fact, my weight struggle is what inspired me to major in nutrition in college. I managed to keep off all the weight all way through high school, college, and grad school; and learned the best practices for weight loss and nutrition in college and grad school. When I practiced what I preached, I was able to keep the weight off, and I kept the weight off until I got married….
After I was happily married, the weight began to creep back on. For the first time since middle school I was overweight again. Using my training and dietetic counseling skills on myself, I was able to muster enough will power to lose the weight again. (You can read more about my weight journey and training here). Four years later, I had a baby and managed to muster up the motivation and willpower to lose the baby weight again.
As I began getting older, the weight was harder and harder to keep off. I noticed cheat days had much more of an impact. I became pregnant again and didn’t want to gain as much weight as I did with my first child, but I didn’t want to diet while pregnant. I decided to use only one weight loss technique. I decided to simply mindfully eat. For the first time, I did not need willpower. After the birth of my daughter, I continued with the mindful eating, and the weight just dropped off. The. Easiest. Weight. Loss. Ever!
I didn’t deprive myself and didn’t even feel the need to have cheat days. I discovered the most important component of mindfully eating, for me, was to PAUSE before eating. That pause or lack of the pause was the determining factor for whether I would mindfully eat or not at that particular meal. So why is this pause so crucial?
When I pause, I remind myself to take my time, notice my food, notice if I am eating an appropriate amount, and most importantly, I thank God for the food. During this pause, I remind myself to eat God’s gift of food for enjoyment and nourishment. I remind myself to take the time to pay attention to my food instead of over consuming without even noticing that I am eating. This one pause before the meal was crucial for my nutritional health, but I also began to notice how crucial the pause was in every aspect of my life. The Bible talks about praying continuously. In a way, the pause in life helps me pray more continuously.
I began to notice the impact of pausing and praying before entering any new environment whether the new environment is a park, a friend’s home, or the grocery store. Pausing and praying, was life changing. I began to notice the importance of pausing and praying when I felt angry, or before saying something difficult, or before even talking with my children. I noticed the importance of not only pausing and praying before meals and snacks, but also before bed and before getting up in the morning.
When I forget to do this, I notice the difference in MY actions and my strength to endure life. On the days that I do a better job of pausing, I notice God’s presence and God’s guidance more. When I pause more, I feel like I am truly letting God lead me, and I am reminded that no matter what happens, God is right there. I can feel God’s presence in the very room with me, and I feel I have the strength to focus on God’s will instead of my emotions. We don’t have to rush into every situation. We don’t have to rush to speak. We can and should PAUSE and take our time in life.
To learn more details about how to incorporate mindful eating into your life click here. If you would like to do your own nutrition assessment and develop your own weight loss plan, click here.
Identify the emotions that make you eat, and do something else to cope instead.
Picture your goal weight the next time a trigger strikes to help you resist temptation.
Find another joy/hobby to do that can help you when you are feeling emotional. Before eating a meal remind yourself of something you really enjoy doing and tell yourself you will do that after you finish eating. That way you won’t feel like your favorite hobby (eating) is over after you eat. You will have something else to look forward to instead of eating more food.
If sadness is an emotional trigger, do something else that makes you happy. For example watch a funny movie, when you feel sad, and don’t eat while you watch it. Or pray or call a friend when you are sad.
When a trigger or craving hits, reward yourself or comfort yourself right away with something else you enjoy. Ex: dance, read, other hobbies, shop, call a friend, see a movie, Take deep breaths or baths, go to spas, get messages, read a devotional, pray etc. These are great ways to reward yourself for not caving into the emotion.
Pause and pray every time you are experiencing a strong emotion.
Watch a movie when you are snacking due to boredom. This works better than TV, because you may want to eat while watching the movie at first, but soon you will be so into the movie you will forget about food. TV doesn’t work as well because you will start thinking about food during commercials.
When stressed, exercise instead of eating. Exercising is one of the greatest ways to ease stress. Remember exercise suppresses appetites. Exercise also generates energy, relieves stress, and improves moods.
If you like to snack when you are busy, stressed, or studying, have healthy raw veggies on hand.