Face it, we eat too much. Our sizes are too big. We go back for seconds. And thirds. We clean the plates. Don’t want to waste anything. Also: it’s so good, how can we not eat more?
We can’t. I can’t, at least. I know where it leads.
Three meals and three snacks of set amounts helps me moderate what I eat. I can’t excuse eating three or four slices of pizza anymore .The carb count would put me over. Counting the carbs, as it turns out, is an excellent method of moderation.
But it’s not the only one. I mean, how much steak can I have? How low in carbs is that? The point here is that you have to be reasonable, make reasonable choices, eat reasonable amounts, and only rarely go back for extra. Sometimes, it’s hard to do, and sometimes it’s impossible. But at least be conscious of when you’re doing it, write it down in that little book of all the food you stuff in your face, and you might start to notice that your “just a little bit more” happens three, four, ten times a week.
I’m not saying to not eat good and tasty and delicious things. I’m saying don’t eat all the good and tasty and delicious things in one go.
Of course, there’s another tactic I find helps. It’s a psychological game you play against yourself. See, when you do decide you can’t have a thing (we’ll use ice cream in this example, because ice cream is a thing many people often deny themselves), you say on Monday, “No, thanks, I cannot have any ice cream today. I’m not allowed.” Tuesday comes and you say, “Thanks, but no ice cream for me today. I’m not eating ice cream anymore.” Wednesday, you pass the ice cream place and think about stopping but you don’t. Because you’re being good. Thursday, you say, “I can’t have any ice cream. I can’t have any ice cream. I can’t have any ice cream.” Not only can this type of mantra lead you into crazy land and rubber rooms, it leads to Friday’s conversation–“Give me ice cream!”–followed by an entire pint of Ben & Jerry’s. You binge.
There’s a better way.
Instead of Denial, use Delay.
Monday: “I can have ice cream if I want, but I don’t need it tonight. Maybe tomorrow.” Tuesday: “I can have ice cream if I wish, but I can wait. Maybe tomorrow.” Wednesday: “Ice cream sounds good, but I think I can get by without. Maybe tomorrow.” Thursday: “Ice cream would be nice, wouldn’t it? But not today. I can wait. Maybe tomorrow.” Then Friday comes around and you scream (we all scream) for ice cream. But since you haven’t been denying yourself–merely putting it off–there’s no need to inhale an entire pint. You get yourself an ice cream, add those carbs to your dinner, and have it as a nice, cool, ice creamy dreamy conclusion to dinner.
Delay works. Delay tricks your mind. Delay prevents you from binging. It does not prevent you from indulging; indeed, it purposefully permits indulgences. Because you have to have your thing, whatever that thing is. (See the section on Chocolate.)
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