It's amazing what boredom can do to your weight loss plan. You're driven by motivation and determination when you're busy, but the minute you've got some downtime, it all goes down the tubes.
You're not alone according to Cynthia G. Last, a psychologist and author of The 5 Reasons We Overeat (Birch Lane Press, 1999), the trick is to really understand your triggers.
'Boredom that never feels like it goes away,' says Last, 'might be part of a depression.' If you think that's the case for you, ask yourself what's really wrong, and why you're using food to feel better. Talk to friends and family, and ask your doctor for help.
'But if your plans are thrown off track by occasional boredom eating, it's probably a habit,' Last continues. 'Or something you're just used to doing as a pleasurable activity.'
Or, according to dietician Samantha Heller, eating when you're bored might actually be a sign of stress — you feel like you have so many things to do that you're avoiding all of them, and are bored because of it.
'If you understand your triggers,' says Heller, 'you're better able to control how you behave when they happen.' Make self-analysis your first step toward beating boredom eating.
Make a plan of attack
Whatever's behind your boredom eating, your second step is to come up with a plan:
1. Analyse your pattern
When does boredom eating usually become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.
2. Come up with alternatives
Know ahead of time what you'll do instead of eating the next time you're bored. 'On an index card, make a list of alternative activities,' says Last. 'Have the list with you at all times, so you can take it out when you need it.'
Make sure your list is full of fulfilling things you like to do, a list of boring activities won't help. Try to include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal too. Here are some ideas to get you started:
If you have 10 minutes:
Call a friend or relative
Go for a walk around the block
Try out some calming breathing techniques
Visualise your next exercise session
Make a pot of herbal tea
Shop online for a sexy new dress
If you have 30 minutes:
Look through past weeks in your weight loss journal. Check out weeks that worked, and see if there's anything you did then that you can do again this week
If you have a friend who is also struggling with their eating habits, call or email and see how he or she is doing
Write a personal page in your journal. How do you feel about your weight loss so far? What can't you wait to accomplish?
Read some of a favourite book
If you have an hour or more:
Look through healthy recipe ideas
Clean out your wardrobe. Throw away clothes that are now too big, or donate them to charity
Go for a long bike ride
Start a craft project. Needlepoint, knitting or sewing will keep your hands busy, and you'll have something to show for it in the end
Take your kids to the park
