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Get Aware of Your Eating Habits for Successful Weight Loss
By Cyndi Rook
 Most experts contend that obesity (or being overweight) must be accepted as a “condition,” that, like diabetes, requires constant life-time monitoring to control. Reaching a goal weight and then returning to “normal” eating is not an option. “Normal” eating caused the problem. This is why we are told that diets do not work—they are short term. It is necessary to develop new and sustainable healthy habits based on individual lifestyles and preferences.
Becoming aware of eating patterns is absolutely key to developing better habits, and a few days of intense focus in this area can be stunningly revelatory. An excellent tool with which to begin the awareness process is to keep a food journal for several days. By recording what is eaten, how much, when, and why, we can become aware of patterns that may be contributing to weight control difficulties. Journaling can be continued indefinitely, during weight loss, for maintenance, and as a tool to derail a weight-regaining trend. Self-monitoring helps avoid reverting to old habits.
The following is a list of questions and tips that may be helpful in identifying current patterns and in maintaining future awareness. Patterns, like preferences, are individual so not every tip or question will be equally applicable. The idea is to regain control, identify personal pitfalls, and ultimately, to learn to eat mindfully. The first ten tips specifically address information to be tracked in a journal. Initially, a journal should be as detailed as possible. Journaling for five to seven days while eating “normally” provides a clear picture of current patterns and habits. A sample journal page can be downloaded at www.healthandage.com. Type "food log" in the search box and that will get you to a list of articles, of which the first one is the most pertinent. You can also use a simple spiral notebook which can serve just as well.
1. While learning healthier habits, measure or weigh all food eaten.
2. Record food amounts in detail including amounts of calories and fat.
3. Stepping on the scale daily or weekly helps many people.
4. Alternatively, some people get discouraged by daily weight fluctuations. If that’s you, get rid of the scale. Pay attention to the fit of your clothing.
5. Count servings instead of calories. (This works if food is prepared simply, without added fats in butter, dressings, or sauces.
6. Monitor daily exercise. Good health requires exercise, and challenging yourself to work a little harder and monitoring your progress helps avoid boredom.
7. Note times of eating. Are you eating regular meals, skipping breakfast, or eating consistently at 1:00am?
8. Do you eat most meals at home, in restaurants, at work? How does this break down?
9. If you eat at home for most meals, are you alone or with family? Is the TV on?
10. How often do you eat in your car? On average, Americans eat thirty meals per year in their vehicles, and for those of you driving to work, the numbers are much higher. If you must do this, it is imperative to plan this meal in terms of healthy calories.
11. Are your meal times relaxed or rushed and harried?
12. If you prefer not to keep a written journal, you can use a computer program. Be certain that it’s very convenient and entries are recorded ASAP so you don’t forget anything.
13. Attend to food as if you were a food critic, savoring each bite and analyzing every flavor.
14. Are you susceptible to fad diets? If you have ever put a name to your own weight loss attempt, i.e., “The ____ Diet,” you are. Start thinking “Healthy New Lifestyle.”
15. Are your restaurant meals considered “free food,” a celebration or a vacation from the real world? (Contrary to popular wisdom, calories from birthday cake do count.)
16. Do you experience “head hunger” when angry, stressed or frustrated and crave chewy or crunchy foods? Exercise is a better option.
17. Have you experienced “heart hunger” when sad, lonely, or bored and crave soft, melty comfort foods? Eating will not fill these needs.
18. Do you use food as a diversion? There is work to be done—bill paying, house cleaning, income taxes—that’s difficult or boring, and popcorn, cookies, or cold pizza seems more fun. Recognize these impulses.
19. After a bit of dietary backsliding, do you tend to think, “I’ve already blown it, so eating more won’t matter.” It will. Forgive yourself, pledge to do better, and move on.
20. Do you have “eating buddies,” people with whom you consistently overeat, or socialize with as an excuse to eat? Think about this—it’s not uncommon.
21. Do you blame your genes for your weight control problems? They do play a role, but you still have control over how you eat.
22. Evaluate your pantry. If you don’t buy it, you won’t eat it. Remind yourself that grocery stores and restaurants want your money; they aren’t interested in your health, that is, unless it makes them more money.
23. Telling yourself that you are buying junk food for your skinny kids just puts temptation in your path and sets up your kids for an unhealthy future.
24. Do you feel the need to clean you plate even after you are full, so as not to waste food? Store it, freeze it, or dump it.
25. Do you usually feel uncomfortably full after meals? Somewhere between not starving and full is a good place to be. Learn how that feels.
26. Do you sometimes feel hopeless about your weight? Is their a mean little voice in your head telling you that you are a fat freaking pig and always will be, so what does it matter if you eat carrots or cake? This is emotional, not logical or intellectual. Recognize this. Counseling can help as can journaling and supportive friends.
27. Are your goals realistic? Not everyone can or should be a size 4, but the vast majority of us can be much healthier.
28. Do you find yourself reaching for the worthless white bread served pre-dinner in restaurants? If so, you can have it removed. Those calories count (a lot).
29. Do you consistently eat a lot of pasta with a little red sauce or a lot of rice with a few vegetables? Reversing this ratio lowers calories and raises vitamin and antioxidant content, plus, you can eat more food for the same amount of calories.
30. Do you spend calories on regular sodas, designer coffees, or alcoholic beverages? Two 20 ounce sodas per day provide 500 calories. Skip them and lose a pound per week.
31. Are you the first at the table to finish your meal? Do you then reach for second helpings? Coming in last place at the table usually means eating less and enjoying your food more.
32. Do you like to cook or prefer as much convenience as possible? While basic cooking skills will be very valuable in developing a healthier lifestyle, some convenience foods like pre-cut fruits, vegetables and salads can work. Boxed mixes or frozen foods require you to become a devoted label reader.
33. Pay attention to how much tasting you do as you cook. It is possible to consume an entire entrée portion before the dish makes it to the table.
34. Do you forget to exercise? Keep walking/running shoes in plain site as a reminder. Exercise should be planned into the day, like brushing teeth, even if broken down into ten or fifteen minute intervals.
35. Have you had a body composition analysis? A healthy muscle to fat ratio is much more important than being a skinny-fat size 2. Also, muscle burns more calories than fat.
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