nutrition Plan

Question
Hi I was reading your profile about what you know about and that is what I
was hoping you could help me with. I have cycles in my eating where I can be
disciplined and then there's other times where I almost eat constantly and
have no disciline when it comes to what I consume. I also feel like I eat out of
plain habit or boredom. I was wondering how I can begin to change that so
that I feel full and don't want to eat even if I just ate just because of bad
eating habits. Should I create a nutrition plan for myself or see a doctor to
help me with that? What can I do to reduce my cravings? Please anything wil
help I just want to feel like I'm in control when it comes to my diet and not be
subject to what I crave.

Thank you

Answer
One of the most common behaviors many people with weight problems have is eating in binges, quite often in the afternoon and into the evening hours.  

It could start innocently, just really being hungry. Then it continues without any sense of control until you feel over-full, possibly ill and completely guilty.  

There are a couple important steps you can take to avoid this, but it takes practice.  Start your day with a whole grain breakfast. Not eggs and bacon, not a bagel or whole wheat toast ?you need to start the day with oatmeal, shredded wheat, toasted oat flakes, there are any number of choices you can make ?and they抮e all going to take less than 10 minutes to not only make, but eat (so no excuses about not enough time!).

No matter what you do for the rest of the day ?this is really the foundation you need to make a habit.  You need to make this the most important thing you do before you do anything else.  

I know it might not make a lot of sense to you right now, and you might not see results in 24 hours or even a week (though chances are you will, some people take a bit longer).  You want to change and you抮e asking for help right?  If you抮e looking for answers you want to hear ?you抎 be better off talking to yourself, but let抯 be real ?that doesn抰 appear to work very well does it?

Eating regularly and correctly throughout the day is important after starting with whole grains.  Not nearly enough room here to post that so take a look at my site for more  www.GetTheReal.info

When it comes to the munchies that happen later on in the day, reach for a jar of pickles (preferably dill, but go ahead and have sweet ones if you want), or measure out a serving size of whatever it is you want (chips, candy, nuts, anything).  A serving size according to what the packaging says.  Yes, you need to count those chips if you抮e going to have some.  When the serving size is gone, it抯 gone.  You cannot have another one.

At this point, keep your hands full.  You can抰 eat when you抮e busy knitting, drawing, quilting, needle pointing, pick something that is non-conducive to having your fingers wet or greasy.

It takes about three weeks to break a habit, but you have to really focus and think about it.  After a while you抣l notice it gets so much easier that it抯 just a part of your nature.  As will be better health and much less guilt.  

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