Hey !
It’s been go, go, go this week at MDHQ. As well as the Team Fat Loss Challenge I have kicking off, I’ve been flat-out organising our St Patrick’s Day workouts and shenanigans. I LOVE the dressing up bit and thinking up the games we play. I think that’s important – making time to play and have a bit of banter.
A lot of you have been asking me how to deal with Food Cravings so I’ve put together my top tips to help you take back control.
STOP and realise what is happening.
LOOK at what you are about to do.
LISTEN to what the end result will be if you give in to the craving i.e. you will get fat.
Think before reacting – use your Mental Pause button
Learning to press pause leads to becoming a mindful eater and a realisation that most decisions in your life don’t have to be immediate.
Here’s the manual for operating your internal pause button.
1. Recognize the trigger
- Notice when sensations are building inside of you. Maybe it’s a rising heat in your body, a pulse in your head, a knot in your stomach, or a tightening in your chest.
- Recognize these triggers as signs to activate your internal pause button.
- In an emergency situation, be aware of your ego rising up to defend its position. A simple awareness of the ego is enough to tame it and send it crawling back into its hiding place.
2. Press pause
- Mentally say, “pause” as if you’re reaching for that remote control.
3. Take a deep breath
- Getting a quick hit of extra oxygen to your brain helps you compose your thoughts and brings you into the present moment.
4. Observe
- There’s no rule anywhere that says you will have to eat that biscuit or you will die if you don’t. Notice the thoughts that go through your mind and simply observe them without attachment.
- To curb impulse eating, rewind to a goal you’ve set yourself around this kind of situation or a mantra you’ve created. Fast forward to the best possible outcome. How do you want this to work out?
Again, allow yourself to simply observe the thoughts that pass through your mind.
5. Press play
- Now you’re ready to act. Mindfully.
- You may be thinking, “Sounds great in theory, but in the heat of the moment all of that is going to take too long!”
Yes, it may feel like that at first. If you’re hard-wired to react immediately, it’s a case of reminding yourself that it’s ok to wait.
Giving yourself even a few extra seconds before reacting can make a difference. Pressing the pause button gives you a chance to rewind, make a good choice, and then press play again to continue in a better way.
It puts the power into your own hands to make good decisions and take control of your life
Get in touch if you want to get off the Weight Loss hamster wheel www.milliondollartrainer.com
Dee x