Changing Your Reactions to Food
Internal Cues: These are signals that come from inside you like a grumbling stomach or a headache or other signs that tell you your body is hungry. These are good cues.
External Cues: These are the troublemakers. They are the things we see, smell, or otherwise are tempted by.
How to Lose the Cues
• Wait it out. Those temptations are time-limited. If you don't respond to them immediately, they will pass.
• Remove all bad foods from sight. Like they say, "Out of sight, out of mind".
• Keep "good" foods around: low fat, healthy choices. This will help program you to reach for these foods first when you are hungry.
• Don't leave serving containers on the table when you eat. This will dramatically cut down on second helpings.
• Don't eat anything that's not on your plate. Grabbing forkfuls of food right from the fridge is just cheating, and you'll trick yourself into believing it doesn't count. It does!
• Plan your menu before hand and don't eat anything that isn't on the plan.
• Eat only at your designated eating places, like the kitchen table or the cafeteria at work... no eating in front of the TV, at your desk, or in the car. It's too easy for that to get out of control.
Write a list of problems and solutions so you have solid evidence of your intention to lose weight. Like this:
Problem: I am addicted to eating while watching TV.
Solution: Instead of eating, I'll put my treadmill / stationary bike in front of the television. I'll knit or do some other craft so my hands are busy while watching TV. I'll only eat healthy snacks like unbuttered popcorn or fruit in front of the tube.
Etc. etc.
Mind Games for Fast Weight Loss Success
Daily Visualization Method:
• Pick a quiet comfortable place -- lying in bed first thing in the morning or at night.
• Close your eyes and relax. Picture what you will look like at your ideal weight.
• Imagine your feelings of joy, pride, and energy. Imagine the new clothes you will be wearing, and what you'll be doing at the time.
• Also imagine what you need to do to reach this goal. Imagine these things not as unpleasant tasks but as enjoyable accomplishments.
• Think of someone you admire and want to look like or be like. It could be a model, athlete, movie star, friend or anyone who inspires you. Pretend you are them. Enjoy the experience.
This is how you, too, can become a big winner by becoming a big loser! And whether your goal is fast weight loss or a gradual, steady, consistent weight loss, a strong, determined mind is your greatest ally in the battle of the bulge.
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