Temptation, too hard?
So why not enjoy the food that passes your lips, eat less: enjoy more
1. Write down the consequences for you of losing control, eating too much.
2. Look at this constantly and be reminded how good you will feel if you avoid losing control.
3. Find an ally who can motivate you, support you when you are struggling
4. Temporarily move yourself from temptation; go into another room
5. Reflect on whether you are enjoying what you are eating. Ideally you are enjoying it, if not put it down.
6. Did you know fatty foods-crisps, nuts, cheese, chocolate and pastry taste so good because the flavours are dissolved in the fats and create a nice sensation in your mouth.
7. Think about giving yourself a cut off time, after which you are not going to eat anything
Why not try mindful eating. See how much enjoyment you can get out of one piece of chocolate, or a crisp.
Look at it, think of the colour and whether the colour reminds you of anything. Look at the shape, how was it made? Who made it? Was it handmade or produced in a factory? See if you can spend 30 seconds to a minute thinking about the food you are going to eat. Now begin to smell it. Does the smell bring back memories or experiences? This may seem odd, but it is a useful exercise to slow down eating and to notice the enjoyment you are getting from the food. Again see if you can take up to a minute or even longer savouring the smell. Once smelt, bite a little bit and notice how it feels in your mouth, enjoy the flavour. Notice when you need to swallow it. Once swallowed why not reflect on where it is going, what happens now. Your digestive system will kick into action, acid in your stomach will break down some of the larger molecules and then when it enters the intestine all the goodness will go into the blood where it will be used or stored. Spend a little time reflecting on whether your stomach begins to feel full, and whether you still feel in control.
This might be very challenging for you, but it is a useful tool to slow eating behaviour and to register mentally what you are gaining from the food you are eating. This will naturally help you to limit your intake of the food.