Dietary and Eating Advice
Remember
to set time on a daily basis to reflect on how you are coping.
Ask
yourself what is working for you and what is not.
Plan
your days ahead. Avoid long periods of unstructured time.
Also do not over book your time as this can cause stress.
Try to eat in company were ever possible , avoid eating alone.
You
should plan to eat three meals daily plus two snacks. Plan these meals in
detail so that you know exactly what and how much you are required to eat.
Only
have planned food stored in the house. Avoid stocking food. If you
are at risk of buying too much food carry as little money with you as possible.
Identify the times when you are most likely to over eat. Use your own experience and evidence from your diary. Plan alternative activities to help you through these 'danger' times
Avoid Alcohol . Alcohol can increase cravings and reduce your control.
Don't weigh yourself more than once a week. It may be necessary stop weighing altogether. Avoid trying to loose weight while you are trying to learn normal eating habits. If you are eating normally you may reduce weight.
If you are thinking too much about your shape and weight it may be because you are feeling anxious and depressed. You tend to feel fat when things are not going well. Can you identify any current problems ? Can you do something positive to solve or least minimise them.
Set yourself realistic goals, work from hour to hour rather than from day to day. One failure does not justify a succession of failures.
Recognise when you spend time eating normally. You need to reinforce your new healthy eating habits. Treat yourself to celebrate your well earned success ! (avoid food treats. Prehaps an item of clothing or cosmetics, a new book/magazine or even a cd to help with future distraction)
Women should take particular care in the days leading up to there menstrual cycle (if they are present) Food cravings can increase at this time.