Things to do instead of overeat
It's amazing what boredom can do to your weight loss plan. You're driven by motivation and determination when you're busy, but the minute you've got some downtime, it all goes down the tubes.
But if your plans are thrown off track by occasional boredom eating, it's probably a habit, Last continues. Or something you're just used to doing as a pleasurable activity.
Or, says dietician Samantha Heller, eating when you're bored might actually be a sign of stress — you feel like you have so many things to do that you're avoiding all of them, and are bored because of it.
"If you understand your triggers," says Heller, "you're better able to control how you behave when they happen." Make self-analysis your first step toward beating boredom eating.
Make a Plan of Attack
Whatever's behind your boredom eating, your second step is to come up with a plan. Try this:
1. Analyse your pattern. When does boredom eating usually become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.
2. Come up with alternates. Know ahead of time what you'll do instead of eating the next time you're bored. "On an index card, make a list of alternate activities," says Last. "Have the list with you at all times, so you can take it out when you need it."
Make sure your list is full of fulfilling things you like to do (a list of boring activities won't help). And try to include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Here are some ideas to get you started:
If you have 10 minutes …
- Call a friend or relative.
- Go for a walk around the block.
- Try out some calming breathing techniques.
- Visualise your next exercise session.
- Make a pot of herbal tea.
- Shop online for a sexy new dress.
If you have 30 minutes …
- Go for a walk.
- Check out the message boards in the WeightWatchers.co.uk Community.
- If you have a buddy that's trying to lose weight, too, call or email and see how he or she is doing.
- Write a personal page in your journal. How do you feel about your weight loss so far? What can't you wait to accomplish?
- Read some of a favourite book.
If you have an hour or more …
- Look through healthy recipe ideas.
- Clean out your closets. Throw away clothes that are now too big, or donate them to charity.
- Go for a long bike ride.
- Start a craft project. Needlepoint, knitting or decoupage will keep your hands busy, and you'll have something to show for it in the end.
- Take your kids to the park.
- Go to a Weight Watchers Meeting or read some of the articles on the Weight Watchers website.