No matter how long you stay on your diet or maintenance plan, food will still always look good!
And you’ll never be completely free of the temptation to eat something when you feel stressed or upset and need nurturing and solace.
You’ve learned a lot of tricks such as placing notes on your mirror or repeating certain phrases to yourself. But here’s one more way to catch yourself before you dig into the food.
Make a sign that says, “It’s not in here!”
Then place it at eye level on your refrigerator or your cupboard. Whenever you start to open these doors, read the sign and remind yourself that food cannot be a solution to your emotional needs.
Then pull out all your resources for emotional coping and do something else. Continue to discover what works for you, then use these tricks again and again to help you manage life without reaching for food.
If you weaken and you’re tempted to rip open the cookies or chips, remind yourself, “What I really need isn’t in here!” Then look for healthy ways to address your needs and move yourself closer to your goals in life.
Today’s assignment (My answers are in blue)
1. Make a sign that says “It’s not in here!” Post it in an obvious place on your refrigerator or cupboard. Write the same words in the space below, then define exactly what that means for you.
I have kept these words on my refrigerator for many years. When I get restless and start hunting for food, the sign reminds me to take care of what’s really going on with me.
2. If your solution isn’t in the cupboard or the refrigerator, where will you find it?
When I need comfort or nurturing, I use music or reading to help fill my needs. If I’m feeling extra stressed or anxious, I try to take a walk or do something active that takes my mind off the issues I’m dealing with.
3. Create a list of instant resources you can go to when you’re sliding toward emotional eating.
My favorite CD’s, playing the piano, do a ten minute walk on my treadmill or outside (if the weather is good,) do some deep breathing exercises, read something that holds my interest and gets my mind away from the emotional issues that make me want to eat.