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1. Start the
day with breakfast—have something to eat even if it is not a
traditional breakfast food. Try hard not to make it something sugary
that will fill you up for a short time but then leave you hungrier
than ever. |
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2. Start
thinking of snacks as treats or rewards. You have to have achieved
something before you can have your snack. |
3.
If you usually munch your way through the day (and through the
kitchen cupboard) take note of how many snacks you have. Tomorrow
put aside your snacks (in a box for example) at the start of the day
but have one fewer than today. Next week cut that by one more again
etc.
4. Decide first thing in the morning at
what time(s) you are going to have your treat(s) and stick to it! |
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5. Sit down
and stop whatever you were doing while you eat—this will make you
pay attention to your intake and be better able to monitor your diet
and whether you are full really and don’t need something else. |
6. If you are not
really hungry, just bored: 1. Find something else to do (see number
7). 2. Just eat half a biscuit/ smaller piece of cake etc.
7. Make a list of alternative
activities to eating: Pop outside for a few minutes, Play a musical
instrument for a few minutes, have a glass of water instead, tidy up
5 things etc before going back to what you were/should be doing. |
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8. Substitute
some healthier foods for snacking on: an apple/ banana/ grapes, a
handful of sultanas/ dried dates/ dried apricots, a lump of cheese
etc |