DEALING WITH TEMPTATION!
Wednesday, February 04, 2009
More inspiration from Ruby's pages. Again I am posting them in my blog so I can refer back to them when ever I want. I often look at many weight loss places, as we all know education is power. I love the info that comes from Biggest Loser, Ruby's weight loss journey and of course SPARKS> Where ever you get your info, remember to read it often to keep your mind fresh!
DEALING WITH TEMPTATIONS! (From Ruby's site)
Some of us get weak around chocolate chip cookies, while a platter of ribs or a big bag of chips may tempt others. Here, directly from Ruby's team of experts, are some realistic ways to combat temptation!
Dr. Paul Bradley
More than two-thirds of Americans are now overweight, so most of us have difficulty combating temptation. Our brains work by sending small amounts of chemicals back and forth—when our brains send a message to eat, it can be very powerful. For some of us it's much easier to ignore those messages than for others. Why? It has to do with the pattern of those brain chemicals, and that is something we are probably born with. Here are my tricks for avoiding temptations large and small:
The best way to resist temptation is to avoid it altogether.
It's unrealistic to expect yourself to be able to eat only a bite of chocolate cake and put the rest away.
Plan your diet and your day to avoid tempting situations.
Get rid of your junk food.
When you first start a diet, eat at home or bring your meals with you.
Carefully prepare each one ahead of time and avoid situations where you will be confronted with multiple food options. Pretend you are going on a long camping trip and take all your supplies with you so you don't stray off course.
Plan, plan, plan!
In Ruby's case, the Hourglass meals—which are premeasured and cooked for her—make it much easier, as they help keep her from making any "bad" choices. You can do the same by carefully planning your own meals.
If you get severe breakthrough hunger, eat a low-calorie, high-volume food.
Try carrots, celery or even air-popped popcorn.
Dr. Timothy Brewerton
Often people look to drugs for help, but no drug has been shown to be really helpful long-term for weight loss. If they are used, they should only be used adjunctively, in addition to some other behavioral program.
Be aware of your triggers and avoid them as much as possible.
Counter "all or nothing" thinking and other kinds of thought distortions
Create rewards that don't involve food.
When you fall off the wagon, get back up as soon as possible.
Keep high-calorie foods out of the house and replace them with low-fat varieties.
Limit times and places you eat—restrict eating to the kitchen/dining table.
Avoid situations where overeating is likely to occur (such as buffets).
When having a craving, ask yourself if you are truly hungry. If not, go do an activity that gets you away from the food.
Choose low-fat substitutes. Craving the crunchy sweetness of a cookie? Try graham crackers instead.