What to do when your body is saying yes but your mind is saying no

It’s been one of those days: You didn’t get your full eight hours of sleep, nothing seems to be going right, and on top of it all, you don’t feel well. Before you say the heck with it all and grab for the naughtiest food you can think, here are some ways you can control the urge when temptation you don’t want comes your way:

Occupy yourself with something else

You might just be bored. Fight temptation to fall into the same rut by doing something else, rather than something you will regret.

Practice mind over matter

Avoid situations that will make you have to negotiate, rationalize, or bargain with yourself

Substitutions

Be the master of knowing what pseudo-changeovers you can make that your body will accept as substitutions for the naughty. Fruit spritzers for sodas,veggies for chips, and low-fat versions of favorites where you can make a big difference.

Chew a piece of gum

The same concept for quitting cigarettes, if you ‘ease’ the craving it will eventually blow over. It’s the small victories that add up to big ones

Just say no

Practice makes perfect

Written by Amanda Holst

Have your cake and eat it too

Photo credit

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5 No-Brainers to Weight Management

 

1) Give your body what it wants

Your cravings for sugar and salt may be what is preventing you from maintaining a healthy weight- moreover, it can be a sure-tell sign that you are experiencing deficiencies in magnesium, phosphorus, chromium or sodium, to name a few. If you consistently give your body the proper nutrition, then it won’t reach out for the quick fix. Control your cravings by eating sensible meals and keep your portions in check when you do succumb to a craving. Eat often and don’t beat yourself up if you slip up.

2)Don’t restrict yourself

We all know diets don’t work. If you’ve ever been on one you know that you eventually go back to our old ways. Instead of restricting yourself, maintain your diet by eating foods that are healthy and ones that promote a fit metabolism. Try negative calorie foods- foods that make the body burn more calories than the food itself. Asparagus, cauliflower, celery, grapefruit, tomato, and watermelon are just a few good examples. Allow yourself a treat once a week. Relax. Stop fighting with yourself and start living…moderation is key!

3) Be mindful

The easiest and most effective way to maintain your weight is to be mindful! Know what is going into your body, how much of it is going in and at all times. One of the most valuable tools you can have is a food diary. Snack often and wise. A scoop, a sample, and kiddie-size should become your new portion sizes. Control what goes in your cabinets and refrigerator and be willing to put energy in preparing food yourself. Eat slower. Stop eating just before you’re full. Stop making excuses and start working smarter, not harder.

4) Ask yourself why you are eating

The battle between who you are and who you want to be may be lying just below your body’s surface. We all crack under pressure and can admit to eating under one of the following emotional eating categories: Tiredness, stress, sadness or happiness. While we may be satisfying some sort of emotional void, let’s face it: emotional eating does nothing for your weight management. Find out what your food triggers are and learn techniques to keep them at bay. Rank your hunger on a scale from 1-10 before you eat. This will assign hunger to the amount of food you should be eating. It’s time to make your feelings and your eating habits separate from each other. The next time you are trying to tame an emotional eating craving, try taking a walk or tidying up your bathroom instead.

5)Eat low-energy dense food

Believe it or not you can cut calories while still controlling your hunger. This is no magic diet, it’s a concept called low-energy dense food. By eating whole grains, lean meat, fruits, vegetables and low-fat dairy you are giving yourself long-term success in maintaining your weight. These foods contain a higher water content, less fat, and more fiber- all things that give you the satisfaction of being full. Start putting this idea into action. Have a bowl of soup or salad before your meal. Add vegetables to your pastas, omelets, and pizza. Remember, water-rich is the key here, not poor in fat.

 

♦Eat Well                                                                                ♦Be Healthy                                                                       ♦Be Happy

 

Amanda Holst

Have your Cake and Eat it Too