If you have ever tried to lose weight, you know how difficult it
is to stay clear of the foods that caused you to gain weight in the
first place. Once you start a diet, how many times do you search for
reasons to tell your self, it's ok, have a piece of cake or slice of
pizza? If you're like me, fairly frequently. The problem is, once I have
a "forbidden food", I tell myself I might as well go ahead and eat want
I want the rest of the day and then start fresh tomorrow. Tomorrow
comes then I tell myself, I will wait and get a fresh start on Monday.
If you are a career dieter, you know exactly what I am talking about.
There are several situations that cause me to repeat this cycle over and over again.
I will share four of these situations and what I do to overcome the temptation.
Situation # 1 - Parties and Social Events
Christmas parties, birthday parties, anniversaries, weddings, etc.
What they all have in common is an abundance of food. When you pass on
that piece of pie or cheese dip, other guest encourage you to try just a
little. They tell you one piece won't hurt; besides it's a special
occasion. Soon you have a nibble then another and so on. Before you know
it, you are stuffed and feeling guilty.
How I avoid it:
Just before leaving, I will enjoy a large healthy meal so I am full for the next couple of hours. If I do get hungry, and I typically do, the first thing I will go for is the veggie tray. Often times, veggies may not be available so a little food knowledge will come in handy. Search the table for other healthy alternatives. If there are sandwiches on whole grain bread, you are in good shape. If not, toss the bread and enjoy a piece of ham or turkey. Just stay away from the chicken wings, chips and dips. If you are asked to bring a dish, make sure it is healthy choice so you are sure to have a healthy snack. Many times I will bring the veggie tray and/or flavored rice cakes. If you have no other choice, choose the healthiest food and eat a small portion.
Situation #2 - Spouse or Significant Other Sabotage
It's difficult to eat healthy if your spouse or significant other
does not necessarily eat the same way. Not that they would try to
sabotage your diet, it's just not food choices they currently want to
make.
How I avoid it:
My wife does not always eat the same things I do, but that's ok. We normally make enough chicken or fish to last a couple of days. That way I always have a good choice for a lunch, snack or dinner. If my wife decides she wants pasta and garlic bread, I boil broccoli, heat a piece of chicken and we are both happy. If she insists on Chinese, I will make the healthiest choice off the menu and eat in moderation. I just make sure it is the exception and not the rule.
Situation # 3 - When Looking in the Mirror, you don't see yourself as Overweight
How I avoid it.
Many times I look in the mirror and say to myself, "self, you don't look that over weight". When I see a picture with me in it, my response changes, it's more like, "Oh my gosh, I can't believe how fat I look. So grab your worst fat picture and keep it with you. Next time you decide you want a piece of pizza, look at the picture.
Situation # 4 - All or Nothing Attitude
This situation is my worst enemy. A cold Friday night, my wife and I
snuggle up and watch a movie. She decides she wants pizza so I think
about situation # 2 and say ok, I will have just a piece or two. Well
the pizza gets there and I have a piece or two. Next thing I know, I am
telling myself, "well, you already blew it, might as well eat all you
want and start fresh tomorrow.
How I avoid it.
This is the most difficult situation for me. I find often times I just can't avoid it so we compromise. Normally, we decide I am too weak. She understands and supports my efforts to be healthy. We will opt instead to make our own pizza. You would be surprised how good a whole grain tortilla, grilled chicken, fat free cheese, tomato sauce, onion and turkey bacon taste oven baked!. There are times she will order a pizza but she will either get a personal size or the next smallest. That way, if I do fall to temptation, there will not be too much to eat.
There are several situations that cause me to repeat this cycle over and over again.
I will share four of these situations and what I do to overcome the temptation.
Situation # 1 - Parties and Social Events
How I avoid it:
Just before leaving, I will enjoy a large healthy meal so I am full for the next couple of hours. If I do get hungry, and I typically do, the first thing I will go for is the veggie tray. Often times, veggies may not be available so a little food knowledge will come in handy. Search the table for other healthy alternatives. If there are sandwiches on whole grain bread, you are in good shape. If not, toss the bread and enjoy a piece of ham or turkey. Just stay away from the chicken wings, chips and dips. If you are asked to bring a dish, make sure it is healthy choice so you are sure to have a healthy snack. Many times I will bring the veggie tray and/or flavored rice cakes. If you have no other choice, choose the healthiest food and eat a small portion.
Situation #2 - Spouse or Significant Other Sabotage
How I avoid it:
My wife does not always eat the same things I do, but that's ok. We normally make enough chicken or fish to last a couple of days. That way I always have a good choice for a lunch, snack or dinner. If my wife decides she wants pasta and garlic bread, I boil broccoli, heat a piece of chicken and we are both happy. If she insists on Chinese, I will make the healthiest choice off the menu and eat in moderation. I just make sure it is the exception and not the rule.
Situation # 3 - When Looking in the Mirror, you don't see yourself as Overweight
Many times I look in the mirror and say to myself, "self, you don't look that over weight". When I see a picture with me in it, my response changes, it's more like, "Oh my gosh, I can't believe how fat I look. So grab your worst fat picture and keep it with you. Next time you decide you want a piece of pizza, look at the picture.
Situation # 4 - All or Nothing Attitude
How I avoid it.
This is the most difficult situation for me. I find often times I just can't avoid it so we compromise. Normally, we decide I am too weak. She understands and supports my efforts to be healthy. We will opt instead to make our own pizza. You would be surprised how good a whole grain tortilla, grilled chicken, fat free cheese, tomato sauce, onion and turkey bacon taste oven baked!. There are times she will order a pizza but she will either get a personal size or the next smallest. That way, if I do fall to temptation, there will not be too much to eat.
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