Mindset
Successful change always takes two things, a changed mindset and supportive systems. The first and most important change starts with our mindset. Scripture is clear that true transformation begins by “renewing our minds” (Romans 12:2). Our study in “Made to Crave” has been incredibly helpful in that regard. But we also need sustainable systems, strategies to help hold our new learning in place.
Mechanics
Sustainable change needs techniques, support, systems and more if we expect to succeed over the long haul.
Today, I thought I would share some of my favorite strategies, and I hope that you will add yours as well. Together we will all grow stronger.
Some strategies that have helped me:
At home…
- Throw out all tempting food.
- Eat on a smaller plate.
- Have a can of clear broth before a meal.
- Have a salad with each meal.
For grocery shopping…
- Make a list and stick to it.
- Don’t shop hungry.
For exercising…
- Exercise with a friend.
- Do it first thing in the morning.
- Reward myself (not with food) when I exercise 3 days a week or more.
When hit with a craving…
- Label it as a craving and a temptation.
- Shut down all the rationalizations going on in my mind.
- Don’t give myself a choice.
- Imagine what the consequences would be if I gave in.
- Read my 3×5 cards pointing me to Jesus.
- Get busy doing something else.
- Walk, run or drive away.
- Look up the Weight Watchers points of that restaurant online and choose what I am going to eat before I go.
- Don’t let the waiter put any bread on the table.
- Order a ‘lunch sized’ portion, even at dinner time.
- Ask them for a grilled chicken breast even when it’s not on the menu. I’ve never had them say no.
- When I’m full, pour salt on my food so I won’t keep nibbling away.
- If I’m going to someone’s house or a church buffet, eat a banana to help me feel full before I go.
For getting back on track…
- Repent immediately and accept God’s forgiveness.
- Recommit immediately to my diet and to Him – don’t say, “I’ll start again tomorrow.” Do it now!
- Give myself credit for all the things I did well.
- Continue checking in with my accountability partner.
- Remember that the road to success is not a straight line – everybody has their ups and down.
- Remind myself that the only way to fail is to quit.
- Continue to write down all the food I eat, especially when I’ve not eaten well.
What About You?
What strategies and techniques can you add to this list?
Please join our discussion and
leave a comment here.
Made to Crave ~ Index to Previous Posts
Great post. The getting back on track truly ministered to me. I joined WW a few months ago but did not keep up with it. I am an emotional, but I am trusting God to deliver me and keep me. My desire is to glorify Him even with my appetite. Thanks for this post. It is timely and thought provoking.
Praying God’s blessings for your writing ministry.
Hi Anita,
I’m so glad that you are on the this journey with us. May God continue to bless you as you seek Him above all else.
Kim
For me, instead of turning right away to sugar & carbs for an energy boost when Im feeling tired, I am learning to give myself permission to take a power nap and indulge in some quality yummy tea.
Yes! A hot cup of tea is a great way to keep my hands and mouth entertained so that I run to those empty carbs.
I agree that hot water or tea really helps too! I can’t keep all of my trigger foods out of the house. Flour products (all, not just white), sugars, alcohol, etc. all trigger me into a binge/purge. They are my addictions and I can’t keep the healthier ones out of my house (like whole wheat bread for instance) just because I can’t eat it. I have a house full of kids and a husband who, thankfully, don’t share my eating disorder. So I have to completely surrender to Jesus as much as possible. If I taste one of those trigger foods, I lose it so I have FINALLY come to terms that I can’t even have a bite. It’s His Will, not mine that I am seeking. His Will fills me up, my will depletes me and I seek food to compensate for it. Another huge thing for me is to repent and honestly NOT try to go there again. To not beat myself up for slipping, but to learn from my mistake and to rework how to avoid that (with God) if it happens again. Doubting Him is a sin. I need to completely trust that I will have victory through Him and Him alone.
Amy
Hi Amy - I can’t even imagine trying to purge my entire house of ALL flour products. That must be very, very hard.
Like you, I’m so thankful that victory doesn’t rest on my but on Him alone.
Hang in there, friend.