One of my favorites is the one on dealing with a cravings and desires. I re-write the information from that response card into my journal every day as a reminder:
The Five D's - Distance, Distractions, Drink Water, Deep Breathing, Destroy the food. (I usually cover it with dishwashing liquid)
I - Identify as craving or desire - but, eating it is NOT an emergency,
S - Stand firm and Strengthen your resistance muscle
N - No choice - the hardest part of a craving or desire is the anxiety you feel when you want to eat it - you don't think you can get through it. But you can.
I - Imagine how bad you'll feel after eating it.
R - Remember why you want to do this.
Also - eat only when seated.
Last edited by Beverlyjoy; 05-07-2010 at 05:11 PM.
Eat sitting down
If I am tempted to eat standing up to have a drink of water. Nibbling adds the calories.
Credit
Its ok to say well done when you have resisted temptation
I have a tendancy to eat little bits when preparing meals like bits of cheese when I have grated some you always get a git left over and I tend to eat it not I cutit up small if I cannot grate it and always have a glass of water to habd if I am tempted to eat it. Also a post it note to remind me to STOP NIBBLING DRINK WATER INSTEAD.
I am very good at telling myself off when I give in to temptation then sabotage things further. Giving myself credit for doing something positive is helping reinfoce the good habits. If I do give in to temptation I can now say Ok I gave in but it took longer this time and it will get easier to say NO in the future.
I have to remember that getting hungry is not an emergency. It helps so much to have a food plan, so I can see all the food I still get to eat later in a day.
None of the response areas have the greatest effect compared to the how thin people think section because it has information I've heard before from thin people but rejected it at first because of ignorance/naivety. It really puts in to perspective what should be down to keep your shape and helped me realize how wrong my thinking was when it came to food.
But maybe my favorite will change cause I haven't finished the book yet teehe