Trust me, there are more than three, but I'm all about sizable chunks when it comes to processing/trying new things... and anything in three's is pretty doable I'd say, so let's get to it lassy, weight loss isn't coming anytime soon unless we start getting busy... right now!
1. Curb your nibbling! A wee-little bite here, a small finger-scoop taste there, a tasty treat because you deserve it... are all really bad ideas. Like really, really bad. I know it's not something you want to hear but you don't have to let it get your knickers in a wad. I'm nit-picking here because whatever you're doing, it ain't working sister. So I'm getting down to the nitty gritty and I'm really pulling the rug out from under you because I want you to make the small changes that are going to make the BIG changes!!!!
You mindlessly eat and it's a habit you don't even realize you have. (I do it too! And when I need to reign things in, this is where I begin. Why? Because it's simple.) All you have to do is... stop. Pay attention. Pay attention like your kids are playing on the street. Be that vigilant. That aware. You can hear a car turn the corner three blocks away when your kids are playing in the street. You're up and already waving your hands for them to move aside, leering down the road watching the car come closer and closer. I want you to be THAT vigilant.
You know when you're looking for something to nibble on. You can see it coming a mile away. You're already thinking about whatever it is hidden in the dark corners of your cupboards. And you're gonna go for it, because it's little. It's harmless. It doesn't count. (Roaches are little too... but if you saw one of those bad boys you'd probably freak the eff out!)
No matter how small, stop the mindless eating. It's no bueno if you're looking to lose weight, plain and simple.
2. Don't ever wing it. EVER. You need a plan and that plan will set you free (from your belly!) If you take a good, solid 15 minutes on whatever day works best for you, (I don't care if it's morning, noon or midnight!) and I want you to make a solid meal plan. It doesn't have to be for the whole week, it can simply be for the next two days. Write out what you will eat for breakfast, lunch and dinner for the first day and then eat repurposed leftovers for the next day. Boom. Two days planned so you're never caught with a grumbling belly and no plan. Because that's when it's a free for all my friend. That's when the damage happens. Too many episodes like that and you're not feeling fab in your bathing suit. 'Nuff said.
3. Quit it with the grains. Just stop. Don't believe the hype. You don't need a grain for dinner anymore. It's like we've turned into grain-bots and automatically make a grain each night to accompany our protein and veg. Why does dinner need to be a protein, a carb, and a grain??(Besides, a carbohydrate is a grain, but so are veggies.) Aaaaaaaaannnd here's the kicker... a carb that is a veggie has more fiber than a grain. Why is that important to know? Because not nearly enough of us get enough fiber in our diets and if you want to lose weight, well then you best up your fiber intake my dear. Fiber up! For dinner, make yourself a slew of veggies, I'm talking leafy greens, roots, sweet, sour, colorful, you name it and you should eat it! Who got fat from eating veggies?! NO ONE! (It's all the other crap that got them fat!)
Try to set aside a week and test out these three simple ways to stop mindless eating. It doesn't have to be hard, you just have to put the time in (see #2 for that!) If you begin with the small things, the bigger things become more doable and you will really begin to start seeing results.
But take a week, commit, and you will see a difference.
(Hmmmmm, I'm thinking something like this for my next free challenge would be awesome! Anyone up for a food challenge?!)