Holidays can be the king of self sabotage!
First, you tell yourself (with the sternness of your own mother) that you WILL NOT eat anything bad. No carbs, No soda, No sugar. Veggie trays and bunless burgers are the bomb…you’ll be fine. And you repeat this to yourself over and over again….
Then everything you’ve sworn not to eat is staring you in the face. The harder you resist, the harder it becomes, so you decide to have just a little, and then some more, and more, and pretty soon you’ve thrown in the towel and said “Heck with it, I’ll just do better tomorrow” and proceed to eat all the treats.
It’s not long before you’re groaning on the couch (or camp chair), wallowing in guilt and self-loathing.
Does this sound at all familiar?
5 TIPS TO AVOID SELF-SABOTAGE
TIP #1 – Eat the Food
Yes! You read that right! Plan to enjoy the foods you love!
Give yourself PERMISSION to enjoy your favorites! Simply shifting your mindset around “forbidden” foods will allow you to feel more in control. When we tell ourselves we are not allowed to eat food, we are in a deprivation mindset which only causes us to focus even more on the foods we are trying to avoid. It becomes a vicious cycle.
Tip #2 – Make a Plan
Tip #3 – Build Your Plate
Next, try to identify the basic Fat Burn 5 categories and make sure you have a variety of all of them.
What is the Fat Burn 5? The simple explanation is….
- Protein (meat, eggs)
- Slow Carbs (Veggies)
- Fast Carbs (all other carbs)
- Fat (dressings, cheese, nuts etc)
- Condiments (sauces)
Now put your favs on the plate, and take very small portions. This might feel like a rip-off, because you want to eat lots of your favorite foods, right? Wrong. Eat it slowly and enjoy each bite. If you take the time to enjoy your food, you don’t need as much of it and you’re much less likely to go for a second helping. And if you feel the urge to go for seconds, take a moment to ask yourself…. Are you really still hungry, or are you associating the need to feel satisfied with the need to feel FULL? If you really took the time to enjoy the meal in front of you, you’d realized that you don’t need more. Plus, there will probably be dessert, so you’re going to want to leave a little room for cake… (just sayin’).
Tip #4 – Eat the “Good” Stuff First
Remember the wise words of your mother…”eat your veggies first”! She was right. Eat nutritionally dense foods first for the simple reason of filling up on the good stuff before eating the high carb, high fat foods. This also makes eating your fast carbs in smaller portions much easier. And if veggies are in short supply at your family gatherings…simply bring your own salad or chopped veggie tray to share. Now you’re sharing the goodness with others and you KNOW you’ll have something nutritious to add to your meal.