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Overcoming Eating Traps

by Laura Brand

Are you a perfect eater?  If so, I would like to personally meet you and ask what your secret is!   Most people I know would like to eat healthy all the time, but then often struggle in certain areas.  To be honest with you, I think perfect eating is an unrealistic goal... just like being perfect at anything is unrealistic.  I consider myself successful when I  eat the way I know I should at least 80% of the time, while allowing myself some room for splurging about 20% of the time (see article on 80/20 rule).   For those of you who find that you repeatedly have certain times that you struggle with your eating like I do, I offer you these tips to help you win that battle!  Good luck!

1.    Eating too fast.   Allow 25 to 30 minutes per meal.  Take small bites, and chew slowly.  Put utensils down between mouthfuls.

2.    Impulsive eating.  Have a preplanned daily menu.  Wait at least 10 minutes before eating any unplanned food.  Don’t skip meals.  Shop only from a prepared list.  Shop when you are not hungry.  QUIT THE CLEAN PLATE CLUB.

3.  Nibbling on leftovers.  Throw them out.  Store them out of sight as soon as possible.

4.  Evening or night eating.  Plan activity for specific “problem times”.  Include appropriate snacks in your diet plan.

5.  Eating while reading or watching TV.  Limit all eating to one location (your table) at home.  Do not do any other activity while eating.

6.  Emotional eating/Comfort eating (eating because you are depressed, bored, anxious, frustrated, tired, excited, in crisis, alone, etc).  Become aware of your feelings and learn to handle your emotions without using food as a coping mechanism.  Get involved in a new activity.  Learn relaxation techniques.  Share your feelings with a supportive person.

7.  Problem events: holidays, trips, parties, etc.  Plan ahead for those events – then enjoy the party.  Contract to eat only a predetermined amount.  Concentrate on improving your interaction with people.