Congratulations on waking up each morning and greeting the day with renewed determination! Perhaps you rise and say: "Today is the day - I will through the entire day sticking to my diet and weight loss goals afford." What a wonderful, optimistic way to a new day. Ahead of you lies the promise of a new day, a new beginning.
Sometimes, however, as experience has shown that good intentions alone are not sufficient to overcome food cravings the urge to binge. Willpower alonenot sufficient to overcome the desire to comfort eating, binge or compulsive eating too much. This is where positive desire to be paired with a solid plan of action must be. What does empowerment is a predetermined, personalized action plan. You need an individual plan that you think carefully before from the time and then write.
Think about it - when was the last time you "easily" circumvented a banquet or a desire? Or "effort" in passing "the fast-food restaurant, if youfelt stressed, depressed, tired or bored? Presumably, your desire for food will was so strong that it blocks out all the rational, goal-oriented thinking. In a moment of crisis, will power and optimistic intentions seem to disappear.
Believe it or not, the part of you that woke up this morning and firmly declared that today was a success, is still there. A part of you still they want to do all day without excessive eating. Somewhere hidden behind the overwhelming urge to eatis this aspect of you that it was confident before. They're your go to work and looking forward to it again in the foreground. For these are, you'll need some tools in the toolbox.
If you are in the midst of a crisis is no time to collect new tools. Instead, during times is strong and confident when it's time to prepare. In this way, when they need it are already there. You need only open the box and dig it out if necessary. Use the following guidelinesto prepare your personal plan of action to avoid a possible binge or craving.
Pre-planning binge
Once you are in the midst of a crisis, it is often impossible to see what's going on objectively. Overwhelmed by the desire to eat, it is difficult to gain the perspective necessary to search for alternative measures. Quite possibly, food is your usual way of dealing with what is going on, so the urge may be strong. To eat with such a strong desire andcope with the small picture, what's going on in your world, your mind will not be enough to recall focused on your big picture plan. What you need is a written policy that you can be on the short-term crisis and long-term eating behavior and back into the passion of your personal goals.
A. Crisis Strategy List
Make a list of things you can do or have done in the past, the need to eat to overcome. When a crisis hits the moment, you can choose towhich category or categories of ideas may help you through the moment. All the ideas contained in the following categories:
Distraction strategies
To bring ideas, desire and / or distance from food. Thought would be here, for example crafts hobbies, walking, cleaning house, planting in the garden, etc.
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Behavioral strategies
Options to help you with your surroundings. These strategies can also drinking water, to see ifThey were really thirsty instead of hungry, throwing away the tempting food, invite friends over, etc.
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Self-soothing and comforting strategies
Instead of calming with food or to feel better, what are other ways to get your body, calm mind and soul? Examples include a warm, fragrant bath, deep breathing, yoga, quiet music, or go to the park to see the trees and the feelingWind.
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Emotional needs strategies
Find different ways to identify the first and then deal with the underlying emotions you might feel. Talk to a friend or adviser, a magazine, or sit with the emotion. These are just some ways of dealing with an emotion, rather than eating to suppress them.
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After your list is complete, place it in a place where it is difficult to achieveif necessary (eg, wallet, refrigerator, etc.). Change or update your list as needed.
B. Phone List
It is also important to achieve in times of crisis. In times of crisis we are often afraid to feel alone, and got out of control. Reaching out to someone during this time may contribute to some of the fears that you may be taking to relieve. Someone, you do sometimes talk a paper check or prevent. In addition, talk to someone about your feelings, which may remind you thatto make others and yourself that you are not alone. Write down names and numbers of the family to understand people, you can reach around and feel supported. While it initially may be difficult to "reach out and touch someone," It is becoming increasingly easier. The person you call will be glad that you trusted them enough to get them during a tough time to lean.
Name and telephone number
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C. StaffMantra
Develop a brief or two line statement that makes sense for you. Take a time with this and write a powerful and meaningful message that resonates within you. This sentence is something that takes you to a bigger picture and helps to remind you that you are capable of taking a breath and have a new choice. When the crisis comes, check and repeat your message until you find the truth, it can feel in your own body.
Examples:
I have theStrength to stand strong for what I believe in.
I have the ability to change anything in my life, I change the dial.
I take full responsibility for my life.
Every day in every way, I am convinced more and more.
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Start developing your own personalizedStrategy now. Do not worry if it's not perfect, or if you are not sure if the ideas you write down work. This is a rolling plan, revise, and that you will continue to fine-tune. No one strategy will work in every situation. Look at your recent successes and you start noticing what worked occasionally. Also note what has not worked. Follow these guidelines and treat you the additional support you need in order to prevent a feast and the wonderful results you want.
