Oh no! We are about to head into the season of overeating and weight gain! But don't panic, because there are lots of great tools that you can use to help keep your weight from creeping up. I just made a handout for my clients on "How to Stop Yourself in the Moment," so I thought I'd share a few of these tips with you.
Tip #1- Make a specific plan that allows you to have treats. You decide which setting causes problems for you and then plan accordingly. Here are two examples: on Fridays only I may have ice cream, or I may have one serving of dessert at Thanksgiving dinner but no sweets the day before or the day after. Visualize yourself enacting this plan. See yourself in the setting, making it happen. See yourself saying no at other times.
Tip #2 - Look at the food in front of you as it might appear to an alien. For example, a brownie may look like a brown mound of flour, sugar and butter that can increase the risk for disease and may cause people to feel worse after eating it.
Tip #3 - Tell yourself that the food in front of you is not available for eating, but only for viewing or smelling. Pretend that it is part of a display in a museum and it cannot be removed.
Tip #4 - Say to yourself, "I don't like discomfort but I can stand it. I can get through this. This feeling will pass." Allow yourself to have it, but only after waiting 15 minutes.
Tip #5 - Visualize the food you are reaching for as contaminated, or crawling with ants or bugs!!