1. Observe:
Have you ever seen another Mom eat off her children's plates? When we're able to look at something objectively we often see how we must look when we do the same thing. If you don't like how it looks, don't do it yourself.
2. Visualize:
Imagine everything you've snacked on throughout the day...a few handfuls of chips while you're watching TV, a few tastes of the meal you're preparing for dinner, some cookies that were on the counter. Now imagine putting it all on a plate. How does the plate look? Visualize this plate in addition to the meals you've eaten throughout the day.
3. Distract:
Often just getting involved in another activity is enough to stop you from "mindless munching". Try cleaning out a drawer, taking the dog for a walk, writing in a journal or any other activity that distracts you from nibbling and gives you pleasure.
4. Make a Rule:
Sometimes you just need to make a non-negotiable rule. Your rule can be "no standing when eating", "everything eaten must be on a plate" or simply "no snacking except for one portion controlled snack in the late afternoon and evening". Whatever your rule, stick with it...no exceptions or negotiations.
5. Find an incompatible activity:
An incompatible activity is something that you do which makes it difficult, uncomfortable or impossible to do while eating. Some examples are polishing your nails, putting on teeth whitening strips or even wearing kitchen gloves! Whatever the activity, you need to be unable to eat while doing it.
6. Get More Sleep:
Very often, extra snacking is a sign that you're trying to increase your energy level. Snack foods which are typically high in sugar give you a quick boost of energy because they encourage the release of the body's biochemical, serotonin. Instead of a temporary "sugar high", get the real thing by finding more time for sleep.
7. Recognize:
Become more mindful of what you're doing. Often we find ourselves mindlessly snacking and we don't even realize that we're doing it! We do this when we've finished one activity and have a few minutes before the next begins, when we're bored or when we're putting something off that we need to accomplish. Recognizing what we're doing is like connecting the brain to what our hands and mouth are up to.
8. Realize:
When you find yourself eating ask the question, "What do I really need"? Maybe it's some nurturing self care, a talk with your boss or a more effective outlet for stress control. So often we choose food to fill a void, numb the pain or distract us from realizing our true feelings. Finding out what you need feeds not your stomach but your entire body, mind and soul.
9. Respect:
Respect the message your body is telling you. Your inner voice is gently communicating a need and it's in your best interest to listen to what that message is telling you. If you need a break, take one. If you need healthier relationships, work towards it and if you need greater fulfillment, find out how you can pursue your dream. When you're mindlessly snacking, food is not the answer. It's simply a valuable tool telling you that there is a need that's unmet.
10. Get Support:
Positive relationships give us a feeling of support, connectedness, community and friendship. If you're struggling, enlist the help you need from family, friends and Moms who you can connect and relate to. There are great internet "Mom communities" which encourage Moms to share and help one another as well.
Have you ever seen another Mom eat off her children's plates? When we're able to look at something objectively we often see how we must look when we do the same thing. If you don't like how it looks, don't do it yourself.
2. Visualize:
Imagine everything you've snacked on throughout the day...a few handfuls of chips while you're watching TV, a few tastes of the meal you're preparing for dinner, some cookies that were on the counter. Now imagine putting it all on a plate. How does the plate look? Visualize this plate in addition to the meals you've eaten throughout the day.
3. Distract:
Often just getting involved in another activity is enough to stop you from "mindless munching". Try cleaning out a drawer, taking the dog for a walk, writing in a journal or any other activity that distracts you from nibbling and gives you pleasure.
4. Make a Rule:
Sometimes you just need to make a non-negotiable rule. Your rule can be "no standing when eating", "everything eaten must be on a plate" or simply "no snacking except for one portion controlled snack in the late afternoon and evening". Whatever your rule, stick with it...no exceptions or negotiations.
5. Find an incompatible activity:
An incompatible activity is something that you do which makes it difficult, uncomfortable or impossible to do while eating. Some examples are polishing your nails, putting on teeth whitening strips or even wearing kitchen gloves! Whatever the activity, you need to be unable to eat while doing it.
6. Get More Sleep:
Very often, extra snacking is a sign that you're trying to increase your energy level. Snack foods which are typically high in sugar give you a quick boost of energy because they encourage the release of the body's biochemical, serotonin. Instead of a temporary "sugar high", get the real thing by finding more time for sleep.
7. Recognize:
Become more mindful of what you're doing. Often we find ourselves mindlessly snacking and we don't even realize that we're doing it! We do this when we've finished one activity and have a few minutes before the next begins, when we're bored or when we're putting something off that we need to accomplish. Recognizing what we're doing is like connecting the brain to what our hands and mouth are up to.
8. Realize:
When you find yourself eating ask the question, "What do I really need"? Maybe it's some nurturing self care, a talk with your boss or a more effective outlet for stress control. So often we choose food to fill a void, numb the pain or distract us from realizing our true feelings. Finding out what you need feeds not your stomach but your entire body, mind and soul.
9. Respect:
Respect the message your body is telling you. Your inner voice is gently communicating a need and it's in your best interest to listen to what that message is telling you. If you need a break, take one. If you need healthier relationships, work towards it and if you need greater fulfillment, find out how you can pursue your dream. When you're mindlessly snacking, food is not the answer. It's simply a valuable tool telling you that there is a need that's unmet.
10. Get Support:
Positive relationships give us a feeling of support, connectedness, community and friendship. If you're struggling, enlist the help you need from family, friends and Moms who you can connect and relate to. There are great internet "Mom communities" which encourage Moms to share and help one another as well.
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