10:00 am I am so hungry I want to eat an entire cow. Not just the double
quarter pounder with cheese I am staring at on
the fast food drive through the menu, but
the whole cow. No, I will eat a salad, with lite dressing and no cheese because
I heard somewhere that cheese and dressing have fat and fat is bad.
only 10:00 am, and I still have 2 hours
to go until lunch. So, I rummage through my desk, find a half-eaten bag of
candy, and justify that this is going to be ok to eat just to get me through
And another harmless cup of coffee…
have even had lunch on my first day of healthy eating I have had 355 empty
calories consisting of 48 g of sugar, 17 g of fat and only 1 g of protein and 1
g of fiber.
By lunch time
I am so hungry I justify the double bacon cheeseburger and large fries, and I
don’t even want to tell you what happens at supper.
Does this sound familiar to you?
If you want
to regain control over your eating habits here are 4 things that you need to do
Have A Plan
Having a plan doesn’t mean some crazy meal plan where you cook 15 meals in 3 hours and then eat the same food every day
for the next three weeks. Having a plan simply
means knowing what you are going to do when hunger hits. Have plan to eat breakfast, but if you miss it have
a plan for that too.
If you are at work, and suddenly find yourself hungry, where are the
healthy options around you?
there a soup and salad bar?
can you get that is made fresh, and healthy?
Know these options before hunger takes over your brain and makes your
decisions for you. This is one of the most successful tactics suggested by Dr.
Make Small Changes
Huge changes rarely stick because it is hard to change everything about
ourselves all at once. Prevention magazine recommends tiny changes that are going to help your weight loss happen faster,
and with greater success.
to food journal: Sometimes just writing down what we put in our bodies can be a
huge wake-up call. Start journaling
everything you eat, before you eat it. You may find it changes your
the “Take 10” strategy when eating a treat: this involves slowing down and
taking at least 10 minutes when eating the treat you have decided to have. This
will teach you to savor the food you do eat.
Check in Emotionally
Many times when we feel uncontrolled in our eating, we are eating our
emotions. The Mayo Clinic recommends that you tame your stress and have a
hunger reality check. Are you hungry because you need food or because you are
stressed? If it is stress, take 5 and to a quiet meditation or other stress
Eat Protein and Good Fats
Finally, eat protein and good fats.
These two macronutrients are the key to keeping blood sugar level and making
you feel satisfied after you eat. A diet without either of these key nutrients is going to make anyone feel out
of control with their hunger. Psychology Today recommends you have a little of
both at each meal.
these techniques will work best; will depend on why you’re out of control.
Determine what makes you feel out of control when you eat, and you can tackle this problem head on.