Eating:
- The 15 minute rule: unplanned, unhealthy snack presents itself and I WANT it. Stop, wait 15 minutes and then make a decision. It often breaks the spell and gives me time to get distracted with other non-food things.
- Eat the veggies first: fills me up so I eat less of the fatty, starchy, sweet foods. Salads and broth based soups also work for this.
- Snacking habits: alway have healthy portion-controlled snacks available, like single-serving yogurt or pre-cut and bagged veggies. Then there is always something that is OK to eat if I need it.
Exercise:
- The 20 minute rule: if it is one of those days, just do 20 minutes and if it still is bad, I can stop. I've only had to take the deal twice in 5 years.
- The one minute rule: I can do anything for just one more #$%@ minute. Good for building time/distance.
Other lifestyle:
- Breathe: Close eyes and breathe deeply for 5-10 seconds. Can be done in the bathroom at work with nobody knowing.
- Am I tired? Stress, boredom, munchies can all be signs of needing rest for me. Ask myself this question when things start to get off, and then make a non-eating plan for what to do about it (nap, early bedtime, etc).