100 DAYS OF WEIGHT LOSS--DAY 29
TUESDAY JANUARY 29,2013
It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M & M's. As soon as the first handful is gone, you reach for another one. The next thing you
know, you get caught in a hand-to-mouth pattern that's almost impossible to stop.
Think about all the foods that come in bite-sized servings or ones that you eat from your hand. Some of the most common handheld foods include cheese, crackers, chips, cookies, and nuts, as well as small-sized candies such as M & M's.
You can also get into trouble with appetizers and party snacks. All of these can quickly becomme magnets, drawing you back to them again and again.
ADDICTIVE SNACK FOOD
Snacks aren't really bad food. They just have a sneaky ability to hook you into overeating without realizing it. To be able to enjoy your handheld snacks without becoming addicted to them, you need to set up strategies that will keep those foods in the bowl instead of
in your hand.
Start by putting a buffer between any bite-sized foods and your mouth. When you eat a snack,transfer your serving amount from the original container to a plate or a bowl.
For example, place one cupful of popcorn into a cereal bowl. When you finish eating it, decide if you want to fill the bowl again. By putting your food into a serving dish, you'll have to stop and think
each time before you refill it.
USE A FORK
Here's another trick that will change the way you manage handheld foods. Any time you eat one of these small-sized foods, consider using a utensil. For example, try eating M & M's with a fork. Slide nuts into a spoon before tossing them into your mouth. Pour a stack of tortilla chips or other small snacks on a plate, and then cut them into pieces before you nibble them.
After a while you'll realize this feels pretty silly.
(I THINK THIS IS SILLY JUST READING IT).
And you'll probably eat less because the reward doesn't seem worth the effort it takes to put the food into a spoon.
**Select a handheld food item such as nuts,chips, or candy pieces. Measure out a precise serving
such as one-forth cup or two tablespoons and then put this amount on a plate.
**Sit down at a table with the food in front of you. Using a fork or spoon, eat one piece at a time.
Notice how it feels to eat your snack this way.
**In your journal, write a few notes about how you will manage handheld foods in the future.
****I'm doing so good not eating sweets, which is my down fall but I did try eating half of a peanut
butter cookie. Felt really stupid tring to use a spoon to eat it. It's not for me, I'll do without it!