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Weight loss tips: Five ways to challenge overeating

January 30, 2014 - Psychology

overeatingSo you’re focused on weight loss, but something always gets in the way. Are you constantly battling the desire to eat more than you need? If so, these tips could help…

1. Adopt an affirmation
It may sound silly, but positive affirmations do help! Affirmations are powerful, assertive words or phrases that, if repeated, help you to reprogram your subconscious mind. The key is to keep your affirmation present and positive, rather than negative, such as: ‘I give my body respect. I eat what my body needs.’

Write your affirmation down and stick it everywhere as a reminder. Also, look at yourself in the mirror and say your affirmation out loud – own your words and believe in them.

2. Before you eat, halt!
Every time you find yourself reaching for food, HALT! Ask yourself, ‘Am I hungry? Angry? Lonely? Tired?’ If the answer isn’t hunger then don’t eat it. Stop and consider what’s really going on inside. What are you hoping the food will fix?

3. Keep a food mood diary
Make a note of when you find the urge to overeat. Where are you? How do you feel? Keep a food mood diary. When you look back over it you should start to see a pattern between the times you’re eating and how you’re feeling. Ask yourself what else you could do at those times rather than eat.

4. Plan your weekly shop
Whether you live alone or with family, plan in advance what you’re going to be eating. Write a list before you leave and when you reach the supermarket, strike off each item on the list as you go around. Or, if you’re stuck for time, do your food shop online – most supermarkets will deliver right to your door.

5. Don’t be a sheep
Everyone else is having some dessert, so you ought to as well, right? Wrong. You own your own body and your own mind. Make decisions for yourself, no one else. The more you own your choices, the more empowered you’ll feel.