Today, we will create your Five Steps to Stop being Controlled by Food. This is a wrap up video from our series on this topic. I am Kay Loughrey, nutritionist and dietitian helping you build a healthy relationship with food. The first video in the series summarized the Five Steps and then each of the other videos covered one of these steps.
Let’s get started with creating your Five Steps now. I invite you to get something to write on and write with to capture each step. Step one: What is your trigger? The trigger could be as simple as turning on the TV or walking into the pantry to find something to eat when you are not even hungry! Step two: what are your food cravings? One of the most popular food cravings among my clients is to eat ice cream after dinner in front of the TV. Write down your food craving. Next, we have Step Three. Pause, slow down instead of going into autopilot and overeating. As you pause, ask yourself these two questions:
- Am I hungry? And
- Is it worth it for me not to overeat that fills me with regret and even more stress?
Write down your answers to these questions, and pause the video as needed. Step Four is this: What is it that you really want when you’re not even hungry and have a food craving? What is it that you really want? What emotion is driving you? Are you stressed, bored, lonely, or is it some other emotion? Write down the feeling that drives your eating after the specific trigger you identified. Feel free to stop the video and reflect. Step Five, what is your best option? Take a moment to identify options that will address your emotion rather than defaulting to eating. For example, taking the walk dog for a walk may be an option for you to address stress or boredome. Identify a few viable options, and then choose your best option. Finally, now that you have created your Five Steps, put them where they will be handy when you need them. Put them on your smart phone or list them on Post-its and put your mirror, or anywhere within easy reach.
By now, after watching this video, you have created your own Five Steps to Stop Being Controlled by food. Maybe you struggle with making these changes on your own. That’s why I’m here. If you’d like some support with changing habits and losing weight I am here to support you. Click here to schedule a conversation with me and we’ll see if what you’re looking for and the work I do makes sense for you. Click here to subscribe to our series on the five steps to stop being controlled by food.
Lastly, click here to learn more about how to make conscious food choices. Thank you for joining us today. Goodbye for now.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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