Is your hunger PHYSICAL or EMOTIONAL[/i]
Before you eat anything, particularly between meals, ask yourself these questions:
1) Has it been at least four hours since I last ate?
2) Is my stomach grumbling?
3) Do I have a headache or feel light-headed?
If you answered yes to all of these questions, your hunger is physical. Rather than waiting until your next unplanned meal, eat something now to avoid becoming overly hungry and losing control later.
If you answered no to any of the questions, chances are your hunger is emotionally driven. If you have determined that your hunger is emotional, Palma Posillico, general manager of service and training for Weight Watchers International in New York, recommends using the Tools for Living technique called Reframing. Because every behavior “rewards” you with something you want, Reframing will enable you to find a better way to get the same reward. Here’s how it works:
1. Identify what reward the behavior gets you. For example, let’s say that you always overeat late in the evening, which is also the time when you’re alone. You realize that eating comforts you when you feel lonely.
2. Ask yourself what else besides eating can you do that will help you feel less lonely, and then write down a list of several options. Your list might include activities such as e-mailing a friend, going to a movie, making a plan to join a book club, or telephoning a friend.
3. Choose at least three ideas from your list to try, and start implementing one immediately. IF the first option doesn't work, try another. Keep going until you find the solution that works the best for you.
Weight Watchers Magazine September/October 2000 Issue
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