Are you an all or nothing, black or white, can go days without overeating but once you start you can’t stop sort of person? If yes, you may be a food addict. Continue Reading ➞ “Food Addict”

Two components of weight gain are 1) how frequently are you consuming any one food, and 2) is the portion growing?

Frequency patterns of anything you’re consuming daily will eventually increase to twice daily. Continue Reading ➞ “Frequency and Portion of Food”

A food plan creates a structure. If you’re overweight or out of control around food, an eating plan helps you plan, shop and achieve your goals. When unplanned food arrives, you can refuse it, knowing it’s just a visual stimuli you weren’t thinking about until you saw it. Continue Reading ➞ “A Goal Without A Plan Is Just A Daydream”

First, you have to identify the pattern that you keep trying to change but have had limited success, if any. If the old patterns come back, so will any lost weight. Continue Reading ➞ “Repatterning Entrenched Habits”

A habit is an acquired behavior pattern that is regularly followed until it has become almost involuntary.

When it comes to eating habits you’ve unknowingly created numerous rituals for every situation. Continue Reading ➞ “Eating Habits”

When you continue to eat your “usuals” and “favorites,” your actions and reactions are mindless. You’ll always finish everything on your plate. The “bigger you” makes these decisions. Continue Reading ➞ “Why a Variety of Food, Seasonings, and Preparation is Helpful to Your Weight Loss Goals”

Are you spearing your food, shoveling things on your plate into your already full mouth, and swallowing without chewing? Yes? You may be a compulsive overeater.

Always use utensils, not fingers. Continue Reading ➞ “It’s a Meal, Not a Marathon”

Before eating any food ask: Am I hungry or what?

Are you bored, stressed, or angry, or eating because you’re lonely, tired, sleepy or grumpy?

Are you eating because of good news? Continue Reading ➞ “Ask If You’re Hungry”

“Scripta manent, verba volant.” What is written remains. What is spoken vanishes into thin air.

Keep a food log. If it’s not water, it’s food. Write it down. Every scrap of lettuce, the french fry you ate from your daughter’s plate, the grape that fell on the counter when you were straightening up, every sip of wine from your friend’s glass. Continue Reading ➞ “Keep a Log”

Overeating usually involves meals with too many items, portions that are too big, and negative behaviors that are repeated too often. This is called the frequency pattern. How often do you have a cup of coffee during the day? Continue Reading ➞ “Frequency Patterns”