Change Your Environment to Change Your Weight

Are situational stumbling blocks tripping up your weight loss plan, take heart--we have a handy list of tips to help you power through the toughest situations. 

 Situational Eating Responses

You know certain holidays, situations, foods and emotions are red lights for you, warning you that danger lies ahead, so examine your past behaviors and attitudes toward food. Do you want to eat every time you watch television, talk on the phone or walk into the kitchen? It's possible that your old behaviors were linked behaviors--that is, you linked eating to another behavior. It took time to develop that link and it's going to take some work to make sure the destructive link doesn't return.

In the Kitchen

When you have to be in the kitchen at meal time, make sure that tempting snacks are out of sight. Remember—out of sight, out of mouth! Don't make it easy to grab potato chips, pretzels, etc while you're preparing dinner. If it's time for a snack, measure out an ounce of pretzels, sit down at the table and eat. Beware of the urges you feel while in the kitchen and put away tempting foods.

While you're cooking, also beware of tasting as you prepare your meal as this can quickly add up to a full portion.  And, of course, when dinner time comes you sit down with your family for yet another portion! And don't forget the commitment to eat only while you're sitting at a table with a carefully measured plate of food.

The World Around You

There are sights, sounds, smells and seduction from food all around you. And it's so easy to give in to the constant temptation. The world is not going to change for you; it is you who needs to change your attitudes and beliefs about food. The only person who can take care of your needs is you! If you give in every time you see a hot fudge sundae, or see an ad on the television, or walk into a grocery store, bakery or restaurant, you will quickly discover that you are eating all the time.

The temptations will always be there. It is up to you to learn to use the little word NO when you are bombarded by temptations. Temptations, seductions—yes, they are everywhere. But you can handle them now because you are in control of yourself and in control of your environment.

 What About Home?

Are you a victim of your environment? Or are there ways you can change your environment to adapt to your needs? Obviously there are some things you can't change, at least not right away.

If you live near the best bakery in town, you can't just pick up and move because you have temptation right around the corner. You CAN plan your itinerary so that you don't pass by that bakery every day.

If your spouse or children love to eat ice cream every night, you can't change their behaviors to suit your needs. . . or can you? You certainly can ask them to eat in another room, or excuse yourself and go to another room while they indulge in their snacks.

What About The Workplace?

Treat your office like your home. Designate a place where you can eat—probably at your desk—and make it clear to yourself that this is the only place where eating is allowed. If you're brown-bagging it, plan ahead and make sure you include foods in your lunch that will tide you through the work day.

If you go out to lunch, do some investigating first. Visit the restaurants near your office and examine their menus. Which ones offer low-calorie selections? Beware of menus that offer chicken salad, tuna salad or seafood salad that may be loaded with hidden fat.

What About Ordering In?

What if everybody decided to order a pizza and asked you to join in? We suggest two ways you can handle that situation with ease. First, it's okay to order pizza with your co-workers if you put in your request for a veggie pizza. When the pizza arrives, take two small slices of pizza, walk back to your desk, and eat them slowly. When the pizza on your plate is finished, your lunch is finished, even if there are leftovers that are offered to you.

If you know you can't handle the pizza challenge, tell your co-workers that you're meeting a friend for lunch and head out the door to one of your usual lunchtime eating places. Then you’ll be removed from the temptation. Make sure you order something satisfying for lunch, something you will really enjoy, so that you don't feel deprived when you return to your office. Tell yourself when you are finished that you are full and that you will not eat leftover pizza when you return to your desk.

On the way back to your office, prepare for your co-workers' pizza offers by practicing the thin person's answer: "No, thank you. I'm full." And you'll discover it's really true!