The One Bite Rule

WHEN YOU’RE STARRING AT THAT DARK CHOCOLATE BAR, WALKING AWAY SOUNDS GOOD IN THEORY, BUT IN PRACTICE, FEELS LIKE IT WILL ABSOLUTELY BREAK YOU. NOT THAT I’VE BEEN THERE….

LET’S LOOK AT SOME STRATEGIES TO AVOID DERAILING AND MUNCH IN MODERATION.

1. TAKE A SEAT
QUIT EATING WHILE STANDING NEXT TO THE FRIG, DRIVING, WORKING AT YOUR DESK, CHECKING FACEBOOK OR WATCHING TV, AND INSTEAD SIT DOWN AT A TABLE EACH TIME YOU CHOW DOWN. WHEN YOU FOCUS SOLELY ON WHAT YOU’RE CHEWING AND SAVOR EACH BITE, YOU’RE LESS LIKELY TO OVEREAT.

2. FOCUS ON THE PRIZE
TRY POSITIVE REINFORCEMENT AND REWARD YOURSELF FOR GOOD BEHAVIOR, NOT POUNDS LOST. CREATE HEALTHY HABITS LIKE SWAPPING HIGH CALORIE PROCESSED SNACKS FOR ALMONDS OR AN APPLE, OR NOT USING HUGE PLATES THAT MAKE YOU FEEL LIKE YOU’RE MISSING OUT. THEN FOR EVERY DAY YOU MAKE A POSITIVE CHANGE, REWARD YOURSELF WITH SOMETHING THAT HAS NOTHING TO DO WITH FOOD, LIKE A MASSAGE!

3. LEARN TO RECOGNIZE TRUE HUNGER
SOMETIMES WE EAT WHEN WE’RE FAMISHED, BUT MANY TIMES WE CHOW DOWN BECAUSE WE’RE UPSET, BORED OR ENTICED BY SOMETHING THAT LOOKS GOOD. WHEN YOU’RE HUNGRY, YOU FEEL IT FROM YOUR STOMACH. IF IT’S COMING FROM YOUR MOUTH OR YOUR HEAD…THEN IT’S PROBABLY NOT HUNGER. GIVE YOURSELF THE “TOFU TEST”. IF A BIG BLOCK OF TOFU SOUNDS APPETIZING, THEN YOU ARE LIKELY TRULY HUNGRY.

4. CHANGE YOUR PERSPECTIVE
YOU’RE WATCHING THAT PIECE OF CAKE, BUT SINCE IT’S NOT A HEALTHY CHOICE, YOU CONVINCE YOURSELF YOU CAN’T HAVE IT. OF COURSE, THEN THE INNER DIET REBEL COMES TO LIFE AND SAYS “JUST EAT IT! YOU CAN DO WHATEVER YOU WANT!” YOU END UP EATING TWO SLICES WHEN ALL YOU REALLY WANTED WAS ONE – OR EVEN JUST A BITE. AVOID THE GUILT BY ASSURING YOURSELF YOU HAVE CONTROL, AND THAT HAVING ONE SMALL SLICE WILL BE SATISFYING AND DELICIOUS – AND ENOUGH.

5. EAT WHAT WORKS FOR YOU
THERE ARE LOTS OF HEALTHY FOODS OUT THERE, BUT THAT DOESN’T MEAN THAT YOU HAVE TO SWALLOW EVERY SINGLE ONE OF THEM. IF YOU CAN’T STAND SALMON, FOR EXAMPLE, SKIP IT IN LIEU OF SOMETHING ELSE THAT PROVIDES SIMILAR NUTRIENTS, SUCH AS TUNA FISH OR WALNUTS. FIGURE OUT WHAT NOURISHES YOU, ENERGIZES YOU, AND GIVES YOU PLEASURE AND EAT THAT.

6. LEARN THE 25% RULE
ONE TRICK I’VE TAUGHT MYSELF, IS IF I EAT ¼ OF SOMETHING, AND THEN WALK AWAY FOR 10 MINUTES, I TYPICALLY FIND I’M SATISFIED OR I FORGET ABOUT IT ALL TOGETHER. SO WITH A DARK CHOCOLATE BAR, I’LL BREAK OFF A PIECE AND PUT THE REST BACK IN THE FRIDGE…ON THE SPECIAL DARK CHOCOLATE SHELF. THEN I’LL PLAY WITH THE KIDS OR MAKE A PHONE CALL – ANYTHING TO TAKE MY MIND OFF THE CHOCOLATE.