Babygal - I've learned alot about my eating habits these past few months...LOL!!! I read that weight loss book by Dr. Phil and then a few months later I was reading my Shape magazine where it talked about keeping a food journal.....I have always heard about keeping a food journal but I never did it correctly!!! I would eat my meals and record them but if I cheated any I didn't write it down...it was like if I didn't write it down it didn't count! But it did count and I either didn't lose weight or I gained weight. I finally decided to keep a food journal and not try to lose weight.....so that way I would have nooooo reason to cheat on the journal. I found out sooooo much.....
1. I over ate at my meals
2. I ate while preparing meals
3. I ate while cleaning up left overs after the meals
4. Sometimes I waited too long in between meals to eat. This caused me to get really hungry and go on a binge....because I was too hungry to fix something and wait to eat it...I grabbed chips or whatever was easy and yummy!
5. I WAS and emotional eater!!! I never thought I ate in response to stress or anger or depression which is emotional eating.....I still don't think I do that....but I do eat in response to boredom which is still emotional eating. Once I finally acknowledged this I could address it.
6. I had certain cues that I wasn't aware of that caused me to eat. I was only able to recognize this after keeping a food journal for several days...For example, everyday around 3:00pm I would sit down to watch Dr. Phil and Oprah....with a bag of chips or some kind of food...I would eat for two hours while watching t.v. and when Oprah went off at 5pm I would get up and fix supper and eat supper (all the while snacking while cooking and then snacking while putting the food away)....
There was alot to be gained by keeping that food journal ....I still keep one with the following info....
Time of day, What I'm eating, Where I'm eating it (kitchen, living room, cook out, etc), How I feel (bored, depressed, happy, accomplished, etc), Hunger level on a scale of 1-5 (1 being not hungry at all and 5 being starving)
This is how I have learned to remedy my above food problems:
1. I eat 5 planned meals a day...breakfast, snack, lunch, snack, and supper which usually also includes a snack. This frequent eating keeps me from getting too hungry and binging.
2. I make sure I have my snacks...it not only keeps me from binging but it helps me not snack while preparing meals.....my husband usually puts the leftovers up for me and rakes out whats left on the plates so to help me not snack on that
3. I have had to learn incompatable actions for emotional eating.....in other words...if I want to eat cause I'm bored....I try to find something else to do that cures the boredom....and it helps if you can't eat while performing that action...like....gardening, taking a bath, exercising, balancing the checkbook or paying bills, giving myself a pedicure or a manicure....all those things would work for emotional eating from depression, stress, etc too
4. As far as my cues....I trained myself that when Dr. Phil and Operah comes on to get in the floor and play with my daughter or do crunches or a short workout while they are on....sometimes I clean during the commercials and use the show time to rest!
I'm sorry for such a long post but if this can help anyone...I would like to post it!!!