Do This, Not That
Grazing and mindless munching are common pre-surgery habits that can creep back in if you’re not alert. The pouch and sleeve are unfortunately quite accommodating to this type of eating, but eating this way can add a substantial number of calories and derail your weight loss efforts.
Take physical hunger out of the picture by making sure you’re eating six small protein-rich meals that are ¼ cup to 1 cup in size throughout the day—about every 2.5 to 3 hours. Then sip on calorie-free beverages between meals. If nighttime grazing is challenge for you, be sure to plan a more substantial meal for that time. It’s okay to eat after 7:00 PM.
Feelings of boredom, frustrations, stress, loneliness and depression often trigger grazing.
When you feel the urge to eat and it’s not mealtime, pause for 5 – 10 minutes and often the feeling will pass. Asking yourself a couple of questions during this pause may help you to identify your feelings and begin to develop new, healthier coping mechanisms. What am I feeling now? What do I need?
There are a lot of activities that can distract you from grazing. When you get the urge, try one of these and see if you can’t break the habit.
turn off the TV | go for a walk | read a book | take a bubble bath | clean out a closet | call a buddy | turn on some happy tunes | do a jigsaw puzzle | volunteer | play with your kids | go to the library | plan a trip | go to the mall | do crossword puzzles | play a game | learn to knit | paint a room | plan a family reunion | clean out the garage | have a garage sale | get a fun part-time job | hop on a treadmill | have a cup of sugar-free cider | chew sugar-free gum | create a music play list | organize old photos | visit a museum | declutter | take a nap | practice a few yoga moves | walk your dog | play with your dog | drink a cup of tea | listen to a meditation | take a shower | organize your desk | draw, paint or color | dance | do jumping jacks or run in place | make a card for someone else | donate all the clothes that don’t fit | brush your teeth | post positive notes | make a list of why you rock | light a candle and relax | drink a glass of water | play solitaire | read positive affirmations | write out your personal goals for the week | picture an energetic you | get a massage | make a to-do list | feel your feelings | take five slow cleansing breaths | count your blessings