This is the final step of our journey of finding more self-control.
In the first four steps, we've covered how to use our dinner plates effectively for improved weight management and weight loss, and have gained self-control while grocery shopping, at the office, and in restaurants.
The last place can sometimes be the most difficult.
We are going to apply three of the previous lessons here.
First, I want you to treat your dining area as if it is a restaurant. Plate your first serving in kitchen, and do not forget to use the “Half Plate Habit” that we learned in Part One.
But additionally, here we are going to divide all the food in the kitchen, just like we do on our plate. After we serve ourselves, bring the veggies, lettuce salads, fruits and milk to the table. Leave the entrees and starches in the kitchen.
This reinforces three previous tricks: “Half Plate Habit”, “Out of Sight, Out of Mind” and the “Six Foot Rule.”
You will always eat what is easily obtained, so make sure the vegetables and fruit are always prominent. And this applies not just during a meal. Have a bowl of fruit out on the counter and hide the chips, cookies and crackers in the pantry (or get rid of them altogether.)
Make sure that everyone has water in a glass waiting for them on the dining table. Again, if it is already in front of them, it will more like be consumed.
Make the dining experience enjoyable, not rushed. Do what most of the nicer restaurants do to make people satisfied with the environment. Dim the lights a little to help people bring focus to the food. Soft music in the background is excellent.
And turn the TV off. Television is a distraction and leads to mindless eating, instead of what we are trying to do here, which is mindful eating. And everyone stays at the table until everyone is done eating. Make dinner a social event something to be enjoyed rather than rushed through.
Those are the five “secret” tricks to gain control while eating, whether you are at home, in the restaurant, at work or anywhere. When you use these simple actions, you will begin experiencing controlled eating. You will start enjoying those Simple Small Successes. And that will give you the confidence to make other changes to your eating habits.
And you will enjoy life more than before.
By now, you may have already read the five secret tricks, but if you want to listen to me as I talk about them, here is the podcast episode http://makeyoursomedaytoday.com/5Tricks.
Again, I want to acknowledge Dr. Brian Wansink and both of his excellent books, “Mindless Eating” and “Slim By Design”. His research and more importantly, his well-written and easy to read books were the source of these suggestions. You can buy these books using the affiliate links within the show notes.