 Check out our BLOG or FACEBOOK page. For more great tips and ideas to think about. |
Accountability partners
If your goal is to lose weight and you know that you can’t do it on your own, then you need an accountability partner.
An accountability partner is someone who you can contact when you feel the urge to splurge. Share with this person your diet goals and ask them to keep encouraging you to go after your goals. Face to face interaction is best.
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Help! I'm Hungry
Don’t panic, that is the worst thing you could do. Stay calm.
There are a couple suggestions that you can do to help control your snack attack. Control portions, maintain balance, and have a plan.
So, you want to eat, why?
Think of the word BITE and ask yourself these few questions:
B – are you Bored? If you’re bored, go brush and floss your teeth. Then go clean out a drawer or closet.
I – are you experiencing insomnia, tired? Try to take a 10 minute power nap before going to the pantry.
T – are you thirsty? Have you drunk enough water? Dehydration can make you feel hungry for food when you really are thirsty. Drink a glass of water or two and wait 10 minutes.
E- is it emotional? What emotion is triggering your wanting to eat? Recognize it, be aware of it. Find a different outlet.
What is it that you want to eat? If it is something that you know is high in calories or high in fat then eat just a little bit of it. Your taste buds might just need a tiny taste OR you just might need a smell! If you know that a tiny bit won’t do the trick drink a glass of water first, THEN have your little treat. |
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Falling off the wagon
You will fall off the wagon occasionally. Don’t beat yourself up about it. It happens to everyone. Define your weakness so you are aware of it. My weakness is homemade chocolate chip cookies.
Be smart about your ‘wagon falling’. Recognize that you are doing it and control yourself. Portion control is a mind thing not a stomach thing. If you happen to fall so far that you can’t see the wagon, do not ever EVER make yourself vomit after you eat. It will destroy your digestive system.
If you ate too much, then you ate too much. Do not justify the binge. Deal with the binge smartly. Meaning, don’t vomit, don’t exercise excessively, don’t take laxatives, don’t take diet pills, and don’t starve yourself the next day.
Do move on and start the next day new. Every day is a new day with a fresh start. Chalk up the binge as a binge…write it down…and move on. Keep your eyes looking forward and not looking back. |
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When you think 'snack', think of whole foods and fiber or protein. Fiber sticks with you longer as well as protein. Here are some healthy snack suggestions:
- Real Fruit Bar
- Homemade granola bar
- Handful of nuts & raisins
- Low-fat popcorn
- String cheese
- Musk melon a.k.a. cantaloupe
- Watermelon
- Apple
- Grapes
- Oranges
- Dried cereal, if you must have sugar cereal then mix sugar cereal with healthy cereal
- Tomato juice – low sodium
- Concord spritzer
- A toasted slice of high fiber bread that has 6 grams of fiber per slice. Sprinkle some drops of First Cold Press Olive Oil with a dash of salt. YUMM!
- A piece of dark smooth chocolate: I recommend Dove Dark Chocolate. Not a full bar
- 1.5 Tbsp of natural peanut butter with a few slices of banana atop a non-salted rice cake.
- Lean beef or venison hot stick
- 1 cup of low fat yogurt or cottage cheese
- Visit our store for dried fruit bars and snacks.
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