I try to plan my week on Sunday. I figure out meals for the week, set my workout goals for the week, I like sweets so I let myself have a ww frozen treat each evening. It helps to get me back on track.
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I've learned to view food "as nutrition". As a means to a nutritional end. This is a huge"reframe" for me; food used to be about pleasure, comfort, and distraction. Food is now about NUTRITION.... I have learned to find pleasure, comfort, and distraction elsewhere....but food can still be fun!
I now THINK before I eat. I ask myself "Why am I eating this? For what purpose? And am I actually hungry?" If I am actually hungry, I plan food around my nutritional needs for the day and avoid "junk" foods except for the occasional splurge.
Sometimes its worth cheating...most of the time it's not.
Part of my struggle has been that when I am dieting and I cheat (even once) I never go back. In order to overcome this, I schedule "cheat meals" Last night I went to a dinner party. I stuck to the lower side of my calorie range all week and enjoyed every bite at the dinner party. This morning I am back on my plan. I am getting more and more confident that I am sticking to this lifestyle change. Oh..and I continue to lose weight even with 1-2 cheat meals/month.
I plan my meals and add them to my tracker once a week, then I know what I am eating..NO guessing just eat the planned meal. If I am going out I check out the menus and then track what I plan again, no guessing so I am not tempted to eat other things, I rarely even look at the menu if I do this. The more I plan the better I am eating and can handle small challenges when they come up.
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