by Bonnie Thomas

Created on: May 03, 2009   Last Updated: May 11, 2009

Exercising and eating healthy are the keys to a successful diet. These tips have been drilled into us over and over, but that does not mean that there will not be obstacles along the way. With that in mind, what can we do to lose the weight?

Foremost, we have to realize that there will be slips. These are what make us human. It is the strategies that we use before and after these slips that will either prevent them or compensate for them.

Binge eating can be a problem behavior for some. There are different triggers for overeating. Triggers may include emotional stress, boredom, depression, or social stressors. Once the antecedent can be identified, then we can address the root cause and ultimately avoid overeating. However, if binge eating still occurs, then we must identify coping strategies. It is important not to become too upset over an episode of binge eating, but to form strategies for eating that you can utilize so that it will not occur again.

1) Drink more water and carry some with you everywhere. While this sounds so simple, it is the number one strategy. Hunger can actually be confused with thirst. Water will quench thirst and does not have the unnecessary calories like soft drinks and juices. If you do not like water, try adding flavor packets.

2) Do not eat in front of the computer or television. Engaging in these behaviors can lead to unknowingly overeating.

3) Eat 5-9 servings of fruits and vegetables a day. When you fill up on healthy foods, you are less likely to be hungry and make poor decisions later. These foods will give you the energy you need to be active which will allow you to cut out some of the junk foods.

4) Don't skip meals. Skipping meals makes the body overeat later and store calories.

5) Add spices or chilies to meals. Adding flavor will make the meal feel more satisfying.

6) Stock the kitchen with healthy and convenient snacks. Popcorn, baby carrots, pre-cut celery sticks, and apples are healthy quick snacks.

7) Make exercise a part of your lifestyle. Choose activities that are fun to you and your family. Pick up new interests such as walking, hiking, gardening, swimming, biking, playing Frisbee, racquetball, or tennis.

8) Use non-food alternatives to deal with stress. Walking, reading, writing in a journal, and going for a drive are good examples.

9) Turn up the heat. People are more likely to eat more when they are cold. Keep your home warmer and bring a lightweight jacket when you go out to eat.

10) Eat slowly. Play soft music while you are eating to help slow you down because it takes seven minutes for your brain to realize that you are full.

Make a commitment to yourself to make some of the needed lifestyle changes to lead a healthy and happy life. Recognize that there will be setbacks, but do not let those setbacks lead to more setbacks. Try implementing the aforementioned ten strategies for a healthier lifestyle.

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