Plan ahead. Knowing your strategy helps avoid pitfalls.
Have a glass of water.
Count to 10 and take a breath before you take a bite. Do you really want it?
Call or email a friend.
Exercise. Take a walk around the block, do a few jumping jacks, dance, do squats.
Go to the bathroom before eating, see if you still want it while it’s out of sight and you’ve looked at yourself in the mirror.
Write it down. Keep a log, a blog or a journal of what you wanted to eat, when, and what you were feeling in the moment. Look back to learn your triggers, and work to avoid them.
Don’t eat anything standing up. Sit down with plates, utensils, cups, napkins, etc. Be aware when you are eating.
Tell yourself you’re not going to eat it. And then don’t. Announcing it out loud makes it a reality.
Keep your own “candy dish” on your desk or in your drawer with sugar free gum, mints, sugar-free candies or other healthier items that keep your mouth busy. Reach for your own dish rather than your coworker’s when you feel the need.
Brush your teeth.
Put lotion on your hands.
Instead of saying “no” to yourself, say “not right now.” Remember, you can eat anything you’d like, it just takes planning to work it into your diet. You can wrap it up to take home, eat it the next day or freeze it. This works especially well when others are pressuring you to eat or try something. You may discover later you don’t need it after all.
Rank your food on a scale of 1-10 (1 = a food you hate, 10 = your favorite). Given the situation, is it worth eating anything less than an 8? A 5?
Avoid your trigger foods altogether if you cannot keep portions limited. Remember, one bad turn does not deserve another. If you goof, get back on track as soon as you can.
Set an example for others around you. Even when you eat alone.
Be aware that it takes about 20 minutes for a craving to pass, so keep busy.
Clean out the fridge. You be the one to toss the rest of the leftover birthday cake from three days ago. Trust me, no one will miss it. Ditto for the crumbled bag of chips on the counter everyone keeps sneaking into while lunch heats up in the microwave.