Women who had breakfast cereal sitting on their counters weighed about 20 pounds more than those who didn't.
Understand that if you eat 100 calories more than you burn every day, in a month, you'll gain a pound. Many cookies have about 100 calories. We buy those cookies and delude ourselves into thinking we won't eat them, that we're buying them for the kids and we grab one because "we work hard, we deserve a cookie".
I worked while our son was growing up and I did just this. Then, I learned some tricks. I didn't leave snacks out. They were in the cabinet in containers. I needed to make a couple of moves to get my hands on them.
You know there are laws for driving with guns in the car. Apparently, you have to be a "few steps" from having a loaded gun. The unloaded gun can be in the car, but the bullets have to be in the trunk. You have to get out of the car, find the trunk key, put the key in the lock, open it, retrieve the bullets and load the gun. Steps. Steps prove intent.
Be smart. If you have cookies in the house, make them a bit harder to get to so you have to think about your choices. If they're on the counter, it's too tempting. Steps. Build in the steps to the process. You need time to examine your intent.
Easy to eat fruits such as bananas, grapes, pears and raisins that require no "knife work" are good candidates. Consider protein drinks such as Boost, Special K drinks or others that have balanced nutrients so that you know exactly how many calories you are taking in. Protein is key. It sticks with you longer. But, you need carbs to digest proteins, so there's that. You can drink one of these down in under a minute and keep moving. [This is a recommendation I make for my ADHD clients who skip the eating part of lunchtime so they can get to the recess part. They can drink the shake standing up and then, bolt away.]
Lasting change happens in teeny tiny baby steps, so a little at a time. Just like those who are recovering from addictions have a "One Day At a Time" mantra; so should the rest of us. Every day is another opportunity to do just a little bit better.
Maybe I fell off the wagon and had a bear claw for breakfast because "the meeting" was going to be stressful. Temper the rest of the day and tomorrow, be prepared with a protein shake. You'll be amazed at how much better you feel to ditch the sugar and go for some protein.
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