Posted 04 September 2020 - 01:50 PM
There are so many things I’ve done over the years.
-The biggest thing I’ve learned is to have safe food in the house that I don’t have to cook, while also keeping all the junk out of the house. Meal planning is important but sometimes I just don’t have it in me to cook every meal. Some of my staples are fruit bars, yogurt, rice cakes, low cal popsicles, and clementines.
-Start slow. Don’t restrict too low because it sets you up for yo-yo dieting. I don’t even count calories anymore, I just eat what feels comfortable after checking the calories initially. I don’t fast either because I’ve learned it sets me up for a binge. I also try to get at least a little bit of protein at every meal because it helps me stay satisfied longer and it’s good for your muscles (including your heart).
-Get a monthly calendar and hang it in your bedroom. Keep track of 5 things every day: your period, your weight (every morning after using the toilet), if you had a bowel movement, if you exercised, and if you stuck to your meal plan. I use an asterisk for period days, write my weight, and draw a circle, square, and triangle to represent BM, meal plan, and exercise. I check them off if completed. That way it helps me keep my weight in perspective.
-Set mini goals for yourself. Get two clear containers and put them somewhere in your room. Use buttons, marbles, or pennies to represent the amount of pounds you want to lose and put them in one jar. Every time you lose a pound move it to the next jar. When I think about bingeing, I imagine having to move a button from one jar back to the other and it helps prevent me from doing so.
-Set goals for yourself that have nothing to do with weightloss and make a rewards chart. Keep track of your goals with stickers or stars or something. One sticker for reading for an hour. 5 stickers for completing a to-do list. 3 stickers for exercising 2x/week. 2 stickers for sending mail to a friend. Etc. Give yourself prizes for how many stickers you earn. My “big prize” is for 50 stickers I get to buy a new board game. I have 3 roommates so it’s pretty great. It helps with mood, self worth, and distraction, especially if you aren’t in school or employed.
-I use DBT skills a lot. A LOT. They’re not really meant for this but it helps. I use the “distraction” unit and the “pros and cons” unit when I feel like eating outside of my plan. You can probably find them online.
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