Controlling Food
Many of my clients find the evening to be the most difficult time of day to control food. Being in the house close to food, especially if the TV is on, creates an environment that we tend to associate with mindless snacking. Most of us tend to slip back into the habit of mindless nibbling, especially if emotions are running high. Those annoying snacks can destroy our efforts of the day.
Personally I've tried many things to try to inhibit that urge to snack, most attempts being fruitless. The best thing is never to have "trigger” foods in the house (for example, chips or sugary snacks that induce cravings). If we really ‘need' the particular snack, then driving to the store and buying a very small portion is a good strategy. Secondly, never eat in front of the TV. We consume way too many calories that way because we are rarely mindful of how much we have eaten. If you must snack, make a rule to turn off the TV and eat the snack at the kitchen table. (You will likely eat 50 percent less!) Lastly, the best way to avoid mindless snacking is to remove yourself from the environment that triggers you to eat. Go for a walk; go to another room and read; if you have exercise equipment then walk on the treadmill as you watch your favourite TV program, or do a few sets of easy weights/bands.
If we look at ourselves as biologically driven to eat by gut and brain hormones, then food will always win out unless we develop strategies to avoid mindless snacking. Plan out a healthy snack that involves some protein or good fat (i.e. cheese, nuts, an apple with peanut butter, greek yogurt with berries, turkey pepperettes, cottage cheese, an egg, etc.). These types of snacks will better control blood sugars and keep you full longer.
Along with all of the above, it's very important to remind yourself constantly why you want to lose weight. Just because its evening and you want to relax, doesn't mean you can stop thinking of those reasons you want to continue getting healthier. Remember the achy joints, or the breathlessness, the clothes that don't fit, the trip you have planned, the wedding you want to attend…whatever the reason, try to keep it in the forefront of your mind, and think about all of these reasons when you're making a food choice. Pause when cravings hit; usually if we give ourselves a few minutes to re-assess, the urge will subside.
Isn't it odd that certain food seems temporarily so pleasurable, only to make us feel emotionally and physically unwell the following day? We can better control cravings by eating protein in regular increments, and trying to limit starchy carbohydrates and sugar as much as possible. (The less we eat of these foods, the LESS cravings for them we'll have!)
Summer is difficult with the long days, BBQs and cottages. The temptation to let go is heightened. Yet, there will never be a time that any of us can fully & constantly eat whatever we want in whatever quantities. We must remain vigilant of our food choices lifelong. It's no different with exercise. To remain fit and healthy we must exercise regularly week in and week out. But remember, the end benefit is a healthier, more vibrant you. You will be able to do much more. Walk with more confidence, and look forward to a good quality of life!
Never give up.
You can do it.
Dr. Doug