From the time you normally eat to how much you eat, are all habits. And the great thing about habits is you can break them and make new habits! If you've ever quit smoking or given up alcohol, you know just how hard breaking a destructive habit can be. Food addictions can be just as hard to break for some people. Sugar being perhaps the hardest, though coupled with fat (think of all the goodies made with fat and sugar), you can have a real challenge. Salty foods can be addictive, as well, for some people.
Don't despair, however, no matter which food is the hardest for you, you can train yourself to not crave it. The large majority of addicts give up every kind of addiction. So can you. That most people do it, one way or another, tells you that it lies within your power.
How to use PLATE to change your habits?
1. Start by having set times you eat and don't eat
anything outside those designated times. For those of you who are early birds, that first meal may be at 9:00 am, lunch at 1:00 and dinner at 6:00. Schedule your meals to suit your lifestyle but stay within the 9 hour period.
2. Eat according to the PLATE guidelines. All those vegetables, protein and healthy fats will keep your blood sugar normal and help you ignore those cravings. Use your swaps but if sugar is a real problem for you, you may need to forgo any treat that includes sugar until you are sure you have that craving under control. It is important to add the treats back when you can handle them. Depriving yourself long term may throw you off and you'll go back to your old habits of eating too much and the wrong things.
3.
Use your group to help you get through the rough spots. There are members that are quite active in each group, so logon on to the
PLATE website and write about what you are struggling with. The moderator is also there to help. You don't have to go it alone.
4.
Make exercise work for you. You've finished your meal and you are still hungry, go for a walk. It doesn't have to be long and it doesn't have to be outside. Just get up and start walking until you've forgotten about your desire to eat more. Get a craving mid-afternoon or evening? Walk some more or do the
4 minute nitric oxide dump. You will be amazed how energized you will be getting the blood flowing in your muscles with just that 4 minutes of exercise.
Make habits your best friend. Once you've firmly established your new eating habits and attitude toward food, you will be on your way to living a life free of food cravings and enjoying your meals - guilt free!
