Behavioral Control 1:Basics of Change
Lesson 19
Behavioral Control 1: Basics of Change
The 8 Rules of Eating Lead to Successful Weight Control
Rule 1: Only eat when you are sitting at the table.
No eating on the run, in the car, on the street, at the playground, in the park, or while you are in front of the television. If you are standing up you should not be eating! It is that simple. Simplicity is what makes it easy but only you can make it work.
Rule 2: Put your fork down between mouthfuls.
Enjoy what you are eating. Relax and give yourself a chance to feel full before your plate is empty.
Rule 3: Teach yourself when to eat.
Structure your life so that you make time for eating healthy meals. Eat while your sitting down and not while you are rushing off to an appointment.
Rule 4:
Healthy does not have to mean boring.
Do not eat the same meals every day. Vary your menus, adding new spices, new tastes, new textures to your meals. The reality is that healthy, low-calorie, low-fat eating can be just as exciting and much more energizing than the high-fat, high-calorie regimen you were used to before.
Rule 5: Be clear about what you want to eat.
If you are craving something ice-cold like ice cream, do not try to talk yourself into a muffin or a slice of toast or anything else that is not cold. You can treat yourself to a frozen yogurt treat and still feel in control. You will also feel satisfied, which means that you will stop eating after the yogurt, rather than seeking out other foods to fulfill your urges.
Rule 6: Eat on a small plate.
Fill the smaller plate, enjoy your food and never feel a moments guilt about overeating.
Rule 7: No seconds!
As you eat, tell yourself that whatever is on your plate is going to satisfy you. You do not need any more food.
Rule 8: If you need a taste, take a taste!
Keep urges in perspective. When you are confronted with a high-calorie food that you really want, take a taste—even a small piece. Allow yourself to have the sensation of tasting that delicious homemade apple pie or fudge brownie or chocolate delight. But as soon as you feel that urge to reach for more, say to yourself, there is a tomorrow. Reminding yourself of this is your way of allowing yourself to have another treat again in the future.
Gene C.
Behavioral Control 1: Basics of Change
The 8 Rules of Eating Lead to Successful Weight Control
Rule 1: Only eat when you are sitting at the table.
No eating on the run, in the car, on the street, at the playground, in the park, or while you are in front of the television. If you are standing up you should not be eating! It is that simple. Simplicity is what makes it easy but only you can make it work.
Rule 2: Put your fork down between mouthfuls.
Enjoy what you are eating. Relax and give yourself a chance to feel full before your plate is empty.
Rule 3: Teach yourself when to eat.
Structure your life so that you make time for eating healthy meals. Eat while your sitting down and not while you are rushing off to an appointment.
Rule 4:
Healthy does not have to mean boring.
Do not eat the same meals every day. Vary your menus, adding new spices, new tastes, new textures to your meals. The reality is that healthy, low-calorie, low-fat eating can be just as exciting and much more energizing than the high-fat, high-calorie regimen you were used to before.
Rule 5: Be clear about what you want to eat.
If you are craving something ice-cold like ice cream, do not try to talk yourself into a muffin or a slice of toast or anything else that is not cold. You can treat yourself to a frozen yogurt treat and still feel in control. You will also feel satisfied, which means that you will stop eating after the yogurt, rather than seeking out other foods to fulfill your urges.
Rule 6: Eat on a small plate.
Fill the smaller plate, enjoy your food and never feel a moments guilt about overeating.
Rule 7: No seconds!
As you eat, tell yourself that whatever is on your plate is going to satisfy you. You do not need any more food.
Rule 8: If you need a taste, take a taste!
Keep urges in perspective. When you are confronted with a high-calorie food that you really want, take a taste—even a small piece. Allow yourself to have the sensation of tasting that delicious homemade apple pie or fudge brownie or chocolate delight. But as soon as you feel that urge to reach for more, say to yourself, there is a tomorrow. Reminding yourself of this is your way of allowing yourself to have another treat again in the future.
Gene C.
posted by Gene Carbonell at
4:29 PM
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