Each season I do this plan because my triggers change. I am easily triggered in certain situations - at night when I can't sleep, when there is a dessert or candy in my home, when there are naughty food in the pantry or freezer.
Primary Trigger Situation - when I can't sleep I feel frustrated and I wander downstairs alone (my dog is sleeping). I look in the pantry, fridge, and freezer - peanut butter, jam, cheese slice, bread, toast, candy/chocolate, cheez whiz, cereal and milk, cookies, ice cream and a cone, etc. Other than toast I don't heat food. As I see this I realize it usually carbs. I usually don't have sweets on hand, but after Christmas yes there are some. I will watch something on TV, nothing too special, but watching TV would be boring without food and the food is soothing. I can easily eat between 500 - 700 calories, more than a meal!
This happens about once a week. I don't want to be awake, I want to be sleeping, I am tired, and I can't think of anything else I want to do. In that moment I have no self control, and I even mentally calculate the calories I am eating. I know I am not truly hungry, just soothing myself because I can't sleep. With a regular meal I wouldn't be eating these food combinations, or this many calories. My meals are usually 300 - 500 calories.
Of course I know better, but in the moment I go against my true desire to lose weight and be healthier. It's a compulsion, in the moment I have to do it and can't stop myself. I tell myself don't reward yourself with food for staying up late. To 'punish myself' I brush my teeth after before going back to bed.
How can you better handle the situations to avoid the triggers and not binge or eat more than you should?
I have a problem with getting to sleep and staying asleep. I want to have a good sleep and I hate tossing and turning, or waking during the night.
My new food rule and replacement behaviors. I always go to sleep listening to an audiobook. When I wake up 1) I will lay in bed and listen to my audiobook or 2) will watch YouTube on my phone or 3) go into the guest room and get into a cold bed, curl up, shiver a bit and go to sleep or read the news. I consider it a victory if I stay in bed, even if I don't have a good sleep.
I do not want to go downstairs during the night, it triggers me to eat too many calories. This challenge when I can't sleep at night I will NOT reward myself with food for being up late. I will acknowledge that I am not truly hungry, but want to eat for a distraction.
I would like to add a new habit. Sometime soon my activity room will be repurposed and maybe I could go in there and watch TV, no food. I never feel like 'doing something' in the middle of the night.
I take sleep medications but it does not guarantee that I won't wake up or have trouble falling a sleep.
2021 Winter 5% Challenge!
This is your invitation! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2021 Winter 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on motivation, exercise & healthy lifestyle habits. Members in maintenance are also welcome. Come JOIN us to write your own success story. Let’s have fun, make new friends and get in shape! Start date Saturday, January 9 2021