[CyberTOPS] Coping With Cravings

[Leslie]

Coping With Cravings

This week, let's focus on cravings. You know, those urges that tell you to
stop everything and eat a certain food? The truth is, these cravings and
urges are normal and to be expected. They are not a sign of failure.
Instead, they provide an opportunity to learn what your triggers are. 

Try thinking of cravings as ocean waves. Just as a wave recedes after it
peaks, a craving will recede if you do not feed it with your thoughts or
actions. Instead of giving in to a craving right away, give it some time to
pass. Distract yourself for a few minutes by reading or writing in your
journal, taking deep breaths, going for a walk, talking about how you feel,
or using such positive self-talk as "This urge won't last forever, and I am
in control. I am feeling uncomfortable, but I can wait this out." Remember,
bingeing might make you feel better for a short while, but you will feel
better in the long run if you find a healthier outlet instead. 

After a few minutes, check in with yourself. Feeling better? If not, give
yourself a few more minutes. Once the intensity of the moment passes, look
back and try to analyze what was going on at the time the craving began. Can
you identify what triggered it? A feeling? Situation? Person? Event? 

Once you've identified the trigger or triggers, develop a short list of
other ways you can react to them besides eating. In time, you'll learn to
recognize situations that trigger cravings in advance and be better prepared
to face them. Be patient with yourself. It takes time to break old patterns.


Remember, the more you confront your cravings, the better you will be able
to deal with them. So when you experience a craving, don't run away or give
in. Use it as an opportunity to become aware of what you really need. Soon
you'll be riding the wave instead of the crave! 

 

 

----------------------------------------------------------------------------
-----------------------------

Today's thought: I'm determined to make it, no matter what!

Today's thought: I will take dieting one day at a time, one pound at a time!

Today's thought: Dieting doesn't happen on its own. It takes a conscious
effort!

Today's Affirmation: I am cutting out the excuses.

MN 0323 Champlin  

http://www.tweetwhatyoueat.com/  

 

 

kops roseLeslie K, MN 323 Champlin, Leader

WWW.TOPS.ORG

2009

Starting January weight ......................................229.80

Starting August Weight........................................225.40

Starting September Weight ..................................231.00

Starting October Weight.......................................232.00

Starting November Weight...................................231.80

Starting December Weight ...................................

Short-term Goal...................................................199.00

Goal....................................................................
140.00

Number of lbs. to lose for short term goal..............35.20

Number of lbs. to lose for long term goal ..............94.20

 

Last Week Weigh In................................................231.20
November 5, 2009

November 12, 2009.................................................234.20

Weekly Pounds gain.....................................................3.00

Weekly pounds Lost..................................................000

Total Monthly Pounds lost........................................ 000

Total Monthly Pounds gained....................................3.00

 

[demime 1.01d removed an attachment of type image/png which had a name of image001.png]