The quote above is typical of many people. If it applies to you, then we have some options on how to get into good habits around food.
One option is if-then planning. This sounds very simple; too simple but the evidence on its effectiveness is impressive. If-then planning is about identifying the problem (the 'if')
and then putting the best solution beside it ('then". For example, "If I am offered a piece of chocolate cake, then I will say to myself I will select a piece of fruit instead". What if its in
social setting where it might seem rude to refuse. It that case, the if-then plan could be: "if I am offered a piece of chocolate cake, then I will select a small piece". The latter option
is about you being in control of portion size. We suggest that an individual makes his if-then plan and says it out loud to himself three times so that it is not forgotten.
When we present if-then planning to a client, he often looks bemused. Surely it cant be that simple. We say give this a try and see how you get on it.
1. Three bad decisions around food.
a) I dish up large portions
b) I have to finish my plate
c) I snack on sweets and cakes
2. Three possible solutions:
a) I wish I could eat a normal size meal
b) I wish did not go back again for second helping; I know I don't need them. I am not hungry but its a habit.
c) If someone offers a sweet, I feel its rude to refuse.
Now put them together and decide one if-then plan you wish to start using.
"If I feel I have to finish my plate, Then I will say to myself, its better to put the food in the bin than around my waist!!!!!!!!
"If I feel full, Then I will say, that's enough, my body is telling me to stop"!!!!
"If I am offered a sweet in public, then I will say to myself, its ok to refuse if you don't want one!!!!