Pause, Think, Reset — Strategies for Getting Back on Track

If you are human, you have likely said or heard someone say, “I’ll start my diet tomorrow.“. Typically, it is usually right after someone overindulges or has their sights set on overdoing it with a calorie bomb meal or snack. While special occasions, like Thanksgiving or your birthday, are well deserving of a splurge, it’s the random weekdays or all-weekend binges that really set us off track. In those moments, it often feels more realistic to give up and give in. But it’s important to keep perspective. Just because you went a little crazy doesn’t mean you have to throw in the towel for the rest of the day, weekend, or even week.

Mathematically speaking, it takes 3500 calories to make one pound of body fat. With that being said, while it may be hard to do that much damage in one sitting, it can easily add up if you don’t take the wheel of your habits sooner than later.

Pause, Think, and Reset!

Pause

If you are pigging out and ready for your next helping, pause! Take a minute, drink water, or even walk away. This will give your hunger cues a chance to catch up. Whenever I’m eating, I always have water handy. It helps me pace my eating so I’m filling my body based on it’s needs. For non mealtimes, if I catch myself craving a snack (but not legitimately hungry), I usually grab a seltzer water. The hydration (and the bubbles) helps fill me up. It reminds my mind that I’m actually not hungry, all while still stimulating my senses.

Think

Is something bothering you? Are you bored? Maybe stressed? Oftentimes there are emotional factors that play a role in mindless snacking or binge eating. There is a reason foods get pegged as “comfort foods,” since food can be such a comforting aspect in our lives! If you are finding yourself mindless eating due to these factors, work on having an alternative activity to help. For example, I have had the habit of snacking while watching tv. I have picked up a hobby of jewelry making, which keeps my hands and mind engaged. While this may not be your cup of tea, try to think of other things you can do when you get these urges (Coloring, puzzles, games, crossword, working out, reading, etc).

Reset

A food binge isn’t something to tear yourself down about. Everyone falls off the wagon, but it’s how you quickly you get back up that makes the difference. Look back on what you struggled with and use it to help you stay better fueled in the future. One example of this would be going out to eat. I have found that if I read the menu before I get to the restaurant, I make more nutritious decisions. Oftentimes, when I’m in the moment and seeing/smelling the calorie bomb entrees, my willpower goes MIA. On the other hand, sometimes I fully intend to have one of those overindulgent entrees. In those situations, asking ahead to put half in a togo container (and getting an extra vegetable side), is another way I’ve found to set myself up for success.

Lifestyle changes are all about trial and error. Take your struggles as a learning opportunity and you will be hitting your goals in no time. You’ve got this!!!