New Ways of Thinking That Will Shed Pounds!

New Ways of Thinking That Will Shed Pounds

It's Free!

Think about how often we eat food that we don't even want: the free cookie that came with our sandwich; the second helping of paella we accepted just to be polite; the unsatisfying fat-free ice cream that we kept dipping into each night because we didn't want to waste it. The trouble with such rationalizations is that they can add up to extra pounds.
Freebies are everywhere, from samples at the market to bagels in the morning meeting. But just one sesame-with-cream-cheese will set us back almost 500 calories. And that's not the only reason to refuse it: Research shows that we're likely to perceive free food as less tasty (so we're not even really enjoying it). Plus, we're unlikely to compensate for the additional calories by eating less the rest of the day.

New Thought: When faced with a tempting handout, ask yourself, "If it weren't free, would I stop and buy it?" Anything not worth your hard-earned dollars or even cents isn't worth the added pounds either.

Better Be Polite

I have to have one of Mom's giant homemade cookies -- she'll be insulted if I say no.
Whether it's our mother, our friend, or our boss who's the cookie pusher, one large chocolate chunk can pack more than 400 calories. But unfortunately, in many families, offering baked goods is the edible equivalent of saying "I love you"; to refuse is to reject the sentiment.

New Thought: Ask for a cookie to go, then immediately toss it once you're home. If it's an ongoing problem and involves something less portable -- like that second helping of paella -- you'll have to take a more direct approach. Respectfully explain that you're trying to cut back on extra helpings. Or accept the offer of seconds, but say you've actually had your eye on another serving of tonight's veggie dish.

Don't Waste It!

Leaving food on our plate (or our kids') means throwing it away -- not good home economics!
It's a message we hear our whole lives: We don't waste perfectly good food when there are kids starving in Africa! But nibbling the cold mac-and-cheese off our 4-year-old's plate doesn't help anyone. Nor does eating the entire carton of bland fat-free frozen yogurt we bought but hated after the first bite.

New Thought: Never feel guilty for getting rid of extra food. Eating more than your body needs counts as wasting food too -- it just gets dumped in your fat cells instead of the garbage can. Chucking that 1.75-quart container of fro-yo (minus the one serving you ate) would save you 1,170 calories -- that's one-third of a pound of jiggly body fat. Try reducing recipes so you make only as many servings as you have people. Give kids who don't clean their plates smaller portions; if they're still hungry, they'll let you know.

It's a Special Occasion

Special occasions feel like a time to relax the rules and enjoy ourselves. The problem is, when we've got an "occasion" every other day -- whether it's a birthday party, working lunch, family event, happy hour, or restaurant outing -- they can't all be considered "special" anymore. Most Americans eat out a few days a week and the calories can really add up: Just one piece of bread with butter tacks on almost 200 calories per slice.

New Thought: Approach each day, whether you're dining in or out, with the same nutrition goals. The trick is to remember that it's never your last chance to indulge -- delicious food will still be available tomorrow and the day after that. Order the must-have appetizer this time and the fabulous dessert next time.

It's No Fun Without Food

Movies just aren't the same without a family-size box of Sno-Caps.
It's amazing how many activities are paired with food -- candy at the movies, margaritas on date night, coffee and doughnuts while reading the Sunday paper. It becomes a classic Pavlovian response. When we combine a certain pastime over and over with eating, we eventually stop listening to hunger or fullness cues and just eat on autopilot whenever we engage in that activity.

New Thought: Disentangle food/fun associations by altering your routine. If your evening ritual is a bag of chips in front of the TV, relax instead with a book on the patio. Just switching rooms or chairs can help break the pattern. Rather than dinner dates, plan active outings. And as for the movies, think about how much money you'll save just by avoiding the inflated concession-stand prices.

I Deserve It

With the day I've had, the world owes me a hot fudge sundae.
Food provides a very basic, easily obtainable way to nurture and reward ourselves, and delaying this gratification isn't easy. The trouble is, we rarely nurture ourselves with broccoli. Studies show when an eating bout is triggered by emotions rather than by seeing or smelling food, we're less likely to take nutritional value into consideration.

New Thought: Acknowledge all of your needs, not just the ones for instant gratification: "Yes, it's true, I deserve a sundae. But do I also deserve fat thighs and high cholesterol?" Next, grab a pencil and paper and list 10 inedible things that make you feel rewarded, or comforted, or indulgent or pampered, and pick one. Call your best friend, cuddle with a pet, or schedule a massage -- that's one thing we guarantee will be more satisfying than food.

Adopt these new thoughts and Eat Intentionally,

Cindy