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10/14/12
I just finished the next chapter in my book about behavior modification and thought I'd pass on some of the books tips in how to change eating habits. Some of these tips you probably already know, but some you may not.
1. Eat only 3 meals per day with no snacking between meals.
2. Eat very slowly--place your utensil down between bites and chew food 25 times.
3. Don't engage in other activities while eating (TV watching, reading, etc.)
4. Eat in a specific place for all meals--no eating while driving or doing other activities.
5. Stay out of the kitchen--think of the kitchen as closed between meals.
6. Use small plates and utensils
7. Don't keep leftovers on the table. Dish up your allotted food and then put the food directly into the fridge or freezer to avoid nibbling
8. Keep food out of sight as much as possible
9. Don't leave food or snacks on the counter
10. At work, remove snacks from your desk or work area if possible.
11. Bring healthy snacks and meals with you to work.
12. Don't eat lunch at your desk.
13. Avoid the break room where others may be eating unless it is lunch time.
14. Change your routine to avoid connecting food with certain routines
15. Read labels at the grocery store and don't go grocery shopping when you are hungry. Avoid certain "temptation" aisles.
16. Play soothing music while eating
17. Don't nibble during food preparation
18. Prepare several meals at once to avoid nibbling during food preparation.
19. Keep healthy snacks available if you must have something--sugar free jello, popsicles or hard candy
20. Always keep a bottle of water with you.
21. Always have an escape route available to you.
22, Monitor your progress--weight, BMI, etc.
23. Be aware of visual cues for eating.
24. When you have a craving, wait 10 minutes before eating anything.
25. Don't bring tempting foods into your home.
Diet Calendar Entries for 14 October 2012:
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1561 kcal
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Fat: 57.97g | Prot: 132.81g | Carb: 160.28g.
Breakfast: Total Lean Shake - Strawberries & Cream, atkins oatmeal cinnamon bar. Lunch: teriyaki chicken satay, chinese stuffed shrimp, Ginger Chicken with Broccoli, bourbon chicken, california roll, Szechuan-Style Cooked Green String Beans (Fat Added in Cooking), sesame dressing, lettuce, diet coke. Dinner: diet cola, pure protein chewy chocolate chip, balsalmic, canned chicken breast, spring mix. Snacks/Other: Tap Water, Special K2O Protein Water Pink Lemonade Mix, think thin brownie crunch bar. more...
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4559 kcal
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Activities & Exercise:
Shopping - 3 hours, Walking (slow) - 2/mph - 1 hour, Driving - 2 hours, Resting - 10 hours, Sleeping - 8 hours. more...
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