Make a hunger diary . Record
your daily intake. Include a list
of calories, if desired.
Recognize patterns of eating.
Do they coincide with boredom?
Is there a time of day when you
are more likely to be bored?
Identify if you are actually
hungry . Ask yourself, on a scale
of one to ten, how hungry you
feel. If the answer is seven or
more, you should probably eat
something. Otherwise, refrain
from eating until you reach this
point of actual hunger.
Satisfy feelings with other
interests. Find other interests
that are just as rewarding. Have
fun with a friend.
Make an activity hat . Fill the
hat with different activities and
pull one out to do. This should
relieve your boredom and the
urge to eat.
Find an activity that occupies
your hands. Try a manicure ,
needlework, typing or if you do
play an instrument this is a good
time for practicing. You can only
do one activity at a time.
Concentrate on what you are
doing. Force yourself to become
preoccupied until the hunger
subsides.
Go for a walk . This will take
you away from the kitchen .
Once your scene has changed,
your cravings should subside.
Avoid buying certain foods.
Identify the foods that you most
commonly reach for and avoid
having them in your home.
Avoid having food in your
bedroom . Eat only at the dining
room table. Stashed snacks can
be a big temptation.
Choose nutritious food .
Choose replenishing whole
foods. Processed foods are
deprived of natural vitamins and
nutrients.
Schedule a small nutritious
snack between meals. This
may keep you from indulging at
meals.
Eat celery or watermelon .
They are mostly water, low in
calories and can quench your
thirst. You may burn as many
calories as the celery contains
just by chewing it. The
sweetness of watermelon is
very satisfying. They're both
pretty healthy.
Drink a glass of water . Water
is filling and may satisfy you for
a period of time.
Never Eat Artificial
Sweetener. They are no better
for you than sugar and actually
increase cravings.
Chew a piece of gum . It's
refreshing and low in calories. It
may help to curb your appetite
and actually burn a few calories .