Identifying Your Personal Diet Saboteurs!

Alisa Daglio  Body Makeover Expert

     In order to gain long term control over your health and maintain your goal weight, it is imperative to learn to identify your personal weight loss saboteurs. For some it's nothing more than simple boredom that drives them to the fridge.  Strong emotional reactions fueled by joy or sorrow can also cause diet damage. Many people have triggers that send them running for unhealthy snacks.

     What can you do to combat these diet deterrents?  The first step is to become aware of your own habits.  The next time you reach for something that is not in alignment with your goals--take a moment and ask yourself why.  Once you know the answer you will be one step closer to preventing the behavior the next time it happens.  Here's a brief list of common patterns that drive people temporarily or permanently to scrap their weight loss program:

-Stress driven eating (you get stressed and reach for the wrong food)

-Hunger (waiting too long between meals until your blood sugar drops and you naturally reach for the high carb/ high sugar foods to equalize yourself)

-Self induced social pressure (you feel out of place if others are eating or drinking and you are not)

-Peer induced social pressure (others may sabotage when they see you are accomplishing your weight loss goals.  They feel threatened because this forces them to examine their own behavior; or they are used to viewing you in a certain light and do not want you to change).

-Comfort (using food that tastes good or reminds you of home as an emotional crutch)

-Fear of success (once your goal is within reach you slide back into old habits as a means of protecting yourself)

-Rebellion (you resent that you must change your eating habits in order to achieve your goals)

-Punishment (you deliberately overeat or under-eat as a means of control or self punishment)

-Laziness (it is easier to grab food that is convenient rather than "correct")

-Celebration/Reward (you celebrate or reward yourself with incorrect food and drink)

     Since everyone is different it is imperative that you become self aware and get to the root of your own issues surrounding food. Once you have identified the problem you are one step closer to solving it.  Gradually as you creatively problem solve, you will liberate yourself and move forward toward weight loss success.

Solutions that may help you along the way:

Plan ahead.  If you know your tendency is to reach for the wrong food, prepare ahead and freeze portions so that correct food is readily available.  Keep an abundance of apples around. The fiber in an apple will help fill you up and the pectin will help expedite your weight loss.  Also, get rid of the bad snacks in your home so that you will not be tempted in moments of weakness.

Drink several full glasses of water and eat a complete proper meal before you attend a social function filled with food.  You will be less hungry and better equipped to make the proper choices. If the event is buffet style you can load up your plate with salad, vegetables, or fruit.

Always carry some kind of proper snack in your purse or in the car.  You can keep apples in the car inside a small cooler when you leave your house.

Find new rewards for yourself.  Treat yourself to a relaxing bath with candles, a new outfit, or a massage.

Keep your blood sugar stable.  Set a phone alarm or watch to vibrate every 2-3 hours.  Grazing on correct foods (including proper carbohydrates) will speed up your metabolism, keep your appetite satiated, and save you from the dreaded "blood sugar crash."

Get tough with others in a polite way.  Practice telling your server to hold the salt, dressing, and sauce.  Let family members know that you are taking care of your body by practicing good habits (saying no to their homemade pie is absolutely ok!) Secretly they will respect you and you will be setting a great example that may even inspire them to follow suit.

     If you are puzzled as to why you continually perpetuate a cycle you are unhappy with, consider hiring a therapist to get to the bottom of the problem. Once you are aware, you can actively change your habits and free yourself from self defeating patterns.