One Small Habit with a Hugh Return

     What did you eat yesterday?  This is a question I typically ask people when I meet with them.  Most people will tell me the main foods they had for each meal.  When I ask how muchy of each food, I get broad approximations and puzzled looks.  Actually, they are not really sure.

     I have a feeling that often I'm not hearing all the additional things they ate without even realizing it.  Like the small handful of pretzels at 4:00 PM and the few M & M's they took from their boss's desk.  This is simply unconscious eating.

     Becoming completely mindful when eating is an essential part of weight maintenance.  Stop all other behavior and simply be with the food, chew it, taste it, savor it, and stop when you are full!

     Oh sure, it is easy to talk about but difficult to do.  One effective way to become mindful is to keep a food journal.  I know............your stomach probably tightened up when you read that.  It seems to be the one thing that we rail against.  Because it makes us really look at exactly what (and how much) we are putting in our mouth, it makes us accountable to ourselves.

     We know if we have to write down the food we are eating on that piece of paper, we can't go underground with it.  It is there in our face.  That is exactly why it is so helpful.  It allows us to track our triggers and see where the tough times are.  We may see that we tend to over-eat when we arrive home from work and have not de-stressed from the pressures of the day.  We may eat at night when we are feeling lonely or bored.

     We can find alternatives and solutions.  Perhaps, take that time after work to lie down and meditate for a few minutes before beginning to prepare dinner or take a relaxing bath.  Find a hobby you enjoy doing during the evening.

     Journaling has been found to be one of the most effective behaviors for long-term weight loss and maintenance.  Use it to become mindful and present with yourself and your eating.