How to Break Bad Behavior Chains

Avoid Impulse Eating and Stay on Track
for Weight Control

For many of us, controlling our weight requires us to first get control of our impulse eating. It's important to first acknowledge - then change! -- the pattern of behaviors that leads us to eat impulsively. One of the biggest culprits is going to the grocery store without a list. Supermarkets set up their aisles for impulse buying and quick hunger fixes. Breaking the behavior chain that leads to bad decisions is as easy as changing routines:

• Eat a piece of fruit before shopping
• Create a shopping list template -- keep copies in the car and add additional items as needed
• Stick to the shopping list
• Use coupons only for items on the list
• Start in the produce department

Workday lunches can be another opportunity for impulse eating to take hold. If you're one of those workers who waits until 11:30 (after hunger has already set in) to decide where to go out for lunch, or what to order in, you may find yourself often resorting to high-fat, high-calorie options like fast food. Here are some suggestions to make better choices:

• Have fruit at 10 am
• Pack a brown bag lunch the night before (this will also save money!)
• Pack, or purchase, lunches on sliced bread (rolls can have twice the calories of sliced bread)
• Salads are great, but measure the salad dressing, or use vinegar

Sometimes simple things can make a difference:

• Wear tight cloths to keep in mind the inches that need to be lost
• Count to ten before grabbing something to eat
• Take a deep breath and think about weight loss goals
• Take the light bulb out of the refrigerator
• Make a "kitchen closed at 9 pm" mindset

Making positive behavior changes to avoid impulse eating is an essential factor in health and weight management. Start today by becoming aware of those behaviors that lead you astray from your weight management goals.

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