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Hearing Voices
By Janis Roszler, RD, CDE, LD/N
There it goes again. The voice that whispers all the things you don’t want
to hear – “Come on…another cookie won’t hurt you!” “You exercised
yesterday...skip today.” or “Finish your meal - you paid for it!” But,
this voice is not coming from a friend or loved one. It originates from
inside of you.
Our inner voice advises us on a variety of different topics. It reminds us
to turn off the iron, charge our cell phone, and lock the car after we park.
But some of the wisdom that we hear is not always so helpful. When we
waver in our dedication to a weight loss program or exercise routine, our voice
entices us to veer away from what we know we should do. It convinces us to
skip our treadmill workout. It urges us to take the last piece of candy
before we toss out the box. It tries to convince us to take the road to
ruin and many of us happily go along.
Here are some ways to help you ignore the negative messages that enter your
head:
- Eat frequent healthy meals and snacks.
When you feel satisfied, you won’t be as easily persuaded to eat foods that
you prefer to limit or avoid. If your current meal plan leaves you
hungry and prone to temptation, adjust it with the help of a registered
dietitian or expert you respect.
- Remove tempting foods from your environment.
It is far more difficult to attack a pint of Ben & Jerry’s Chunky Monkey, if
you don’t store any in your freezer.
- Don’t shop for groceries while you are
hungry. You are more likely to load up your cart with foods that you
crave rather than healthier choices.
- Exercise. Physical activity releases
“feel good” hormones that help you keep a more positive throughout the day.
It lifts mild depression, reduces your appetite, and helps you meet your
weight goals.
- Drink plenty of water, especially when
cravings hit. It fills you up, satisfies your hunger cravings, and
helps you resist the temptation to eat a high calorie or high carbohydrate
goodie.
- Check your blood glucose level throughout
the day. It is a great way to reinforce positive actions that you do.
- Fill your home with positive messages.
When you’ve successfully followed your meal plan for an entire day, mark a
star on a calendar. Post positive messages on your refrigerator and
place reminders around your home and office.
- Chew sugarless gum. A tasty gum will
keep your mouth busy and satisfied. Cinnamon is a great choice. The
flavor is strong and is not compatible with many of the other items that you
might be tempted to eat.
- Enlist the help of a partner. The
support of a friend can help you accomplish your daily health goals.
Don't let the voice inside you become your own
worst enemy. Silence its misguided advice and do what is best for you.
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