My daily task remains: write down everything I eat in a food journal, and stay below the self-imposed limit of 1800 calories per day. Doing it can be a bit tricky. It takes dedication to keep writing everything down. You can’t compromise, either. Controlling your weight either has to become one of the most important parts of your life, or just don’t bother trying. It’s possible to come up with some other system, but this one is mine, and it is working so far.
My food intake and calorie count
Breakfast – 2 x Italian sausage wraps with sauteed peppers and onions (300)
- 600 calories
Lunch – BBQ chicken pieces (100); 1/2 Cup potato salad (100); pretzels and cheese (200); Perdue chicken strips (100)
- 500 calories
Dinner – BBQ chicken pieces (300); ccc (00)
- 300 calories
Snacking – 2 x Reese’s Peanut Butter cups (80); 5 chocolate almonds (50); tea with half and half (160); blueberries (30)
- 400 calories
Total for the day: 1800 calories (limit 1800 + 500 bonus from swimming, total 2300)
How to keep from eating at Danger Time
I was talking with a retired nurse today who is trying to lose 25 pounds. She swims every day, apparently. We chatted a little about the struggle to lose weight. The important question she asked me was, how to keep from eating at night (after dinner)? This is a subject near to the Doctor’s heart. This blog is public, and I do want people to read and use my ideas to learn to control their own weight. So what would you tell this woman?
On the spot, I told her about the goal of being hungry for meals. It works for breakfast – if I am really looking forward to breakfast, I am willing to put down my dinner fork. I bet that would work for other people too. I also suggested that she should concentrate on preparing and eating what foods she liked best. Being hungry for food you are really looking forward to – the best combination. My problems eating at night have practically disappeared. It only surfaces when I have no plan for breakfast the next day.
Having thought about this some more, I would ask her to run the following experiment: get what you need to prepare a breakfast that is 100% satisfying to you (within calorie limits). No diet food! I use bacon, or steel cut oats, or eggs, or sausages, there are so many great choices. It should be your favorite! You should do this two times:
- First Try: act normally, eat your dinner, deal with your late night cravings as you usually do, then get up in the morning and have your fun breakfast. Yay!
- Second Try: when you are having dinner, start thinking and talking about this great breakfast you are looking forward to. Allow yourself to get excited about it. Tell yourself that it will taste even better if you are hungry for it. Take note of any feelings for late night cravings, but concentrate on getting yourself hungry for tomorrow. When you wake up, prepare and eat your most exciting breakfast, that you have worked and struggled and sacrificed for.
No contest, right? The drama, anticipation, and hunger, will make the Second Try food really satisfying and exciting. You may never go back to your old ways again. I won’t!
-The Doctor