Using the following six strategies, you can stop yourself from eating something that's bad or unhealthy for you:
1) Understand that all foods are okay, as long as they're eaten in moderation. A food high in sugar of fat is acceptable if it is considered an occasional treat. Some people find it hard to stop at one piece of cake though. They might end up eating the whole cake and more. These individuals need to stay away from problem foods altogether, at least in the beginning, while they're getting used to eating healthy. Like the alcoholic who can't pick up the first drink if he or she wants to remain sober, you may need to adopt an attitude of sobriety with your eating habits. Don’t pick up the first piece of cake if it leads you to binge and feel guilty afterwards.
2) Keep a journal of a food diary. At the beginning of the day, you can write down your goals, and what you intend to eat. You can be as specific as you need to regarding your food intake, and devise a plan for yourself to avoid mindless eating. A food diary keeps you on track because it makes you accountable for what you’re consuming on a daily basis. Be as detailed as possible: write down the time, what you were doing and thinking, how hungry you were, and what you had. Consistency is the key with a diary, so if possible don’t skip any entries. If you had a piece of cake, write it down and don’t feel bad about it. Guilt is totally useless, and it only leads to punishment and bingeing on high calorie foods.
3) If you feel tempted to eat something that’s not part of your weight loss or health plan, you can use a delay tactic. You can say to yourself, “I can have this piece of cake now - if I choose too. Or I can decide to have it later, or tomorrow or whenever I choose to have it.” This is a very empowering thing to do, because it gives you back your freedom to choose. You are in control of what you’re doing, and if you decide to have this piece of cake, it’s your choice. But you can decide not to have it now, and postpone the decision.
4) If you really want to avoid eating that piece of cake, think in the future tense. Think about the consequences of your actions. If you give in to this craving, it might set you back with your eating plan. Wouldn’t it be better to have something nutritious and wholesome. If you crave sugar, have some fruit. Berries in particular work like magic as they are like lollies! Drink a lot of water. Cravings may be a sign of dehydration in disguise, and extra fluids can often fix the problem. But stick to water, or herbal teas without added sugar or milk.
5) Be in touch with your hunger feelings. Do you want to have this piece of cake because you’re hungry? Then you might need to reconsider your eating plan. Maybe you’re cutting your calories too low, and that’s why you’re experiencing this craving. Rate your hunger from zero to ten. If you’re close to ten, you may need to reconsider your overall food intake. Add some more complex carbohydrates like brown rice, wholemeal pasta, vegetables, beans and lentils to your meals. Eat enough to feel satisfied, without feeling bloated. If you eat enough protein, carbs and fat with every meal, you should not feel hungry in between meal. Make sure you include healthy snacks in your eating plan. A simple banana for instance can give you a lot of energy and eliminate cravings. Five or six small meals are better than three big ones.
6) Be in touch with your emotions, the way you feel. Do you want to eat because you feel stressed, frustrated, tired, angry or simply bored? In that case, do something nice for yourself. If you’re stressed, sit down and take a few deep breaths while relaxing your body. Have a glass of water. If you’re tired, switch off the noise and close your eyes for a few minutes. If you’re angry, ask yourself: “How important is this really?” Ask yourself how serious all the unpleasant things you’re experiencing now will be in a few years’ time. And ask yourself how you will feel then, if you eat healthy now and look after yourself properly. If you’re bored, find something creative to do. Focus on something. Learn a new skill, like painting, drawing or playing a musical instruments. Do some puzzles, crosswords or sudoku. Watch a movie or TV show you enjoy. Go for a walk, play with your children or your pets.
If you decide to eat a piece of cake after all (or if you’ve already eaten it), then stick with your decision and don’t feel bad about it. Enjoy every single bite of it, without feeling guilty. Treats are okay, if eaten in moderation and not too often. There is nothing that you can't have, just be sensible about it!
In my book “The Magic of Sensible Dieting”, I explain that it's important to include everything in your diet: carbs, protein, and fat. If you exclude an entire food group like carbohydrates, your diet is doomed to fail, as it will not be sustainable. Therefore, to classify foods as “good” or “bad” is not a good idea. A food is not good or bad in itself: the occasional piece of cake is not inherently bad for you. It is only if you eat too much of it that it can become harmful.
Painting: "Chocolate Cake" by Dominic Piperata
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