1. Start keeping a diary of what you eat, when and what you're feeling at the time.

Which of these do you do:

-Graze all day long?

-Pick at nibbles while you're cooking an evening meal?

-Crack open the sharer bag of crisps/ popcorn on the sofa with Netflix and scarf the lot yourself?

-Underestimate what you've eaten during the day?

What things trigger you to open the fridge/ larder door?  When you might actually be thirsty rather than hungry? When you're bored? Stressed? 

Sometimes, having to write it down brings our awareness to what might have become a mindless action.

2. Once you become aware of your triggers and how you feel at the time, you can start to recognise the thought patterns that are creating the action of eating.

A reminder that sometimes, these thoughts are not the truth! They're just stories we tell ourselves. Things that we've come to believe to the extent that we don't even apply any logic to them any more.

And sometimes, we eat to "buffer" emotions that we're trying to avoid feeling because they're uncomfortable. 

Sitting with the emotion for a few minutes - naming it, noticing all the physical sensations of that emotion - can often help us to deal with it better. 

I'm finding this book written by psychologist Julie Smith both interesting and helpful in recognising and understanding emotions (affiliate link).

I'm also part way through a two week trial of "Noom", which uses the power of psychology* to help you lose weight (that and making you track every.single.thing you put in your mouth!). I'll keep you posted. 

6. Go to bed earlier

Sleep hormones are so involved in how hungry we feel AND a lack of sleep can also negatively impact our ability to make rationale decisions.

This is really closely tied up with stress levels...so...

7. Focus on things that will reduce your stress levels

Make sure that you're closing out your stress cycle to avoid getting into "chronic stress". 

This can include exercising (there it is!), getting outside in nature, hugging a friend or loved one, singing, dancing...

And finally..

8. Ditch the booze

Yes, the odd glass of red wine seems to be OK for your health. However, sharing a bottle of wine with dinner several nights per week is just adding calories of zero nutritional value. 

So, in summary - if you were hoping for something a bit more "do this wall Pilates and you'll lose weight" ...sorry! There are no quick fixes.

On the other hand, I'm absolutely not going to tell you to give up carbs, or ice-cream or stop drinking altogether either. That's dull as arse. 

Do drop me a note if you've got questions!