Snacking and grazing between meals can get us into trouble.
Having a handful of nuts or a piece of fruit to help tide us over until our next full meal is one thing.
It’s easy to ignore how much we’ve eaten when we eat mindlessly. We may eat the equivalent of half of our meal or more just trying to decide what we want to eat, or even as we prepare our meals! Mentally, the foods we graze on don’t even “count” as eating — that is, the bite size candy bar we grab from the communal candy bowl at the office, the handful of Goldfish crackers off of our toddlers’ plates, the bunch of grapes we munch on with the refrigerator door open…those bites barely register in our brain as “satisfying,” or lead us to realize that “I’m actually not that hungry anymore.”
But physiologically, those foods all COUNT towards your overall daily caloric consumption.
And if they reflect habits that you practice day in and day out…your body composition will reflect that additional input.
I call it the “See It Eat It” diet plan. And it’s one plan that you definitely want to give up on.
So how do we rein in mindless eating between meals, especially if we are on autopilot and don’t even realize when the hand-to-mouth-and-repeat pattern is in effect?
It’s time to wake up and pay attention.
If you’ve picked up your own copy of the EES Handbook (You haven’t!? What!? Check out the right side of this page, stat!), you already know that the first thing you need to do before making any changes to your current diet is to recognize what you are doing right now. And the best tool for that job is a food journal.
I usually get grumbles from my clients when I assign the homework of keeping a food journal. I get that it’s a little bit of an inconvenience. But it is such a powerful tool that if often gets results without my directly assigning any other behavior changes. Plus, most people don’t need to journal forever; they just need to learn to attend to what they are doing.
If you are on the “See It Eat It” plan, then recording your food intake for a week and showing it to a coach may be just the thing you need to get back on track, see results, and to start to take control of your diet and your life.
And if you don’t see immediate results from journaling alone, then you and your coach will easily be able to find the ONE THING that you can do to start moving in that direction!
In the meantime, if you haven’t already, definitely check out the email form to the right. You’ll get my EES Handbook full of action steps for FREE, and you’ll receive updates and tips from me in your inbox each week!
And don’t forget that I’m always thrilled to get questions on my Emotional Eating Solutions Facebook page. See you over there!
Always here to help,