I keep a notebook and when I get a craving or urge to binge I write the food on a page of the notebook and write down all memories associated with that food and list what was going on prior to feeling the craving to identify whats behind it. If I still want to eat the food after I give myself permission to eat it guilt free but only one portion. If I want another portion I have to serve myself another portion, no eating from the bag, jar or container. One portion on a plate at a time.

I have to agree with Marste “letting” yourself eat what ever you want really takes the way the appeal of an indulgent naughty treat, and Gena, we have a similar situation in our house. People think the Boyf is a Nazi because he hides the chocolate from me, but it totally works. One block of chocolate will actually last us ages and I end up enjoying it so much more.

Your decadence list is a great idea because it forces us to look within and decide what’s really important at that moment. Seriously, just how important is that Snickers bar in my life right now? Not as important as emotional healing. Not even close.

My decadence list would include taking time and doing things that are just for me and no one else, and not feeling even a tiny bit guilty about it. Wow…that’s tough to do.

Women are raised to cater to everyone else’s needs before our own, so putting ourselves first can be difficult. But once we truly understand the importance of nurturing ourselves in ways that don’t include food, a whole new world opens up to us.

Recently discovered your blog, MizFit and I really enjoy it! I’ve included your link on my blog’s sidebar.

–Susan

I bring a limited number of snacks to work every day…things like carrots, laughing cow light cheese, diet hot chocolate, celery, etc. My bringing these items in limited quantities I can’t over eat and even if I do eat everything, I have already portioned out my calories.
Now, when I am at home, that is another story. I try real hard to not have tempting foods around. But even so, there are times, like Sunday night, when my favorite yummy carrot cake with cream cheese frosting calls my name and I go to the store and buy it. My husband and I have now made a pack that no matter how much I crave it, I can’t have it unless it is in celebration for running races (half marathons).

M.

Most of the time when I’m stressed, not having the trigger foods in the house doesn’t help, because I’m not AT home – I’m at work. And in the middle of the afternoon, I can’t take off for a run, or a bath, or to read a book – so I think I might need two lists –

one that I keep in my office – ways to de-stress quickly w/o hitting the vending machine at work and one for home-life. I’m not sure if promising myself a manicure later will get me through the stress like I seem to believe nachos will (instant gratification wins every time)….definitely thought-provoking though.

Again – thank you.

One other thing that comes to mind here in overcoming emotional eating is that depriving ourselves of something we really want to eat, when we are hungry, isn’t all that helpful and just makes us crave more. It’s a balancing act, for sure, but the outcome is so worth it!