Control your appetite

You may eat not because you are hungry, and you may not stop eating when you're satisfied. Some people eat because they feel sad, angry or bored. Others eat because others around them are eating. And still others reach for the wrong foods simply because those foods are in front of them. It is not within the scope of this book to deal with the psychology of eating. However, an important first step is recognizing that these triggers may be part of the reason you struggle with your weight. Here's a look at some common triggers:

If negative emotions trigger overeating, I recommend that you seek counselling to help you work through these issues before you embark on a weight-loss program.

If you succumb to unhealthy foods because they surround you, get rid of them. There's a lot to the saying "out of sight, out of mind." I have many clients who keep a bowl of fresh fruit front and center at home and at the office.

If you mindlessly eat because you're not paying attention, take charge! Become aware of the foods you put in your mouth by eating without distractions. Turn off the television, put down the newspaper and sit down to eat. Watch as the food leaves your plate on its way to your mouth. How many times have you eaten while distracted, only to look down at your empty plate unaware that you had finished your meal? Make sure you savour every mouthful. You'll feel more satisfied after a meal and won't be inclined to search the cupboards for that elusive something you still crave.

Recently, a stay-at-home mom who was having a real battle losing her weight consulted me. She constantly munched throughout the day, partly because she was bored and partly because food was always within reach. I asked her to keep a notepad on the kitchen counter and record each time she reached for a snack. The first day she kept track, she was shocked to learn that she mindlessly munched 12 times! This awareness was all it took for her to cut out the unnecessary eating. She allowed herself only one planned snack between meals and was able to return within four months to her pre-pregnancy weight.

If socializing triggers overeating, make a plan. People tend to eat more in social settings. Eat a snack before you leave home so you don't arrive at the event famished. Curb your alcohol intake, since alcohol, especially on an empty stomach, can cause food cravings. Plan to sit beside someone you can talk to during the meal. The more talking you do, the less you'll eat. And here's a word of advice to women: pay attention to the amount of food you eat compared with your spouse. Often I see female clients who, over time, end up eating the same portion sizes as their partners.

Excerpted from Leslie Beck's 10 Steps to Healthy Eating by Leslie Beck. Copyright © Leslie Beck, 2002. Reprinted by permission of Penguin Books Canada Limited.