Dear Serial Dieter,
So how do you stop the automatic hand-to-mouth when you’re stressed, overwhelmed, distraught or bored? The simple answer is to seek God. Let God fill the empty spaces (that food can’t fill). Instead of continuing the habit of going to the food, create a new habit of going to God.
Take the pressure off of yourself and make it a game. See how many times you can exchange the old habit for the new one. Then, challenge yourself to increase your number each day/week.
When you work hard to create a habit, the habit will begin to work for you.
We unintentionally created a habit of going to food for comfort, distraction, etc. and now that habit works against our favor. Perhaps when we were younger finding comfort in something other than God served you in a time when we needed solace, but no longer!!!
So let’s create a new habit to replace the one that no longer works for us!
Listen, I know that this is not going to be easy to suddenly stop eating to fill the empty spaces, but if you’re victorious twice this week – you’re building momentum and momentum is progress! Then you will be on your way to establishing a habit that will become natural over time.
The bible says that if we draw near to God, He will draw near to us. In those times I feel close to God, food is not on my mind – those empty spaces are filled! I’m at peace and secure in who I am with no outside cares.
How about making a commitment to only eat when you have God-given hunger and satisfied signals?
In forming this new habit, consider these steps:
1. Set a baby-step goal.
Make the goal relatively easy so that you can achieve it and establish momentum. For instance, when you want to eat and you aren’t hungry…set a goal to wait 15 minutes and see if the craving stops.
2. Create a Plan for Obstacles.
Confront your temptation with a plan. AHA! You know it will come, and when the temptation shows its ugly face – confront it with an alternate habit:
You could speak aloud, “Nope! Not this time! I am victorious!” or “Nahhhhh, I want God’s best today.”
You could get away from the temptation. Plan to remove yourself from the area where you are tempted.
You could sing a song. Even a silly song can break the thought process that entices you to eat when you really want comfort. A silly song can take the pressure off of your thoughts (“I shouldn’t, but m going to”) and help to recalibrate your thoughts.
3. Create Accountability for your new habit.
Establish accountability for yourself – we’re all better when we have someone that checks up on us (it’s human nature). This way you not only report your progress, you have someone that will celebrate your victories with you and pray in your time of need.
4. Reward your Victories.
Let’s face it. We thrive on little rewards. High Fives, Atta-boys, stickers, badges, etc., We’ve loved celebrating victories since we were tiny. Don’t overlook the power of giving yourself credit for your overcoming temptations – no matter how small.
5. Don’t Give up!
If this is something you really want….don’t give up.
Giving in to old habits is easy; it’s what comes naturally. Fighting to create new habits will take some resolve and determination.
Remember, if you’re victorious twice this week – you’re building momentum and momentum is progress! Give yourself credit along each step of the way!
You will be on your way to establishing a habit that will become natural over time.
In this journey with you,
If you’d like to receive the worksheets each week as we walk through (with curiosity) this journey, just subscribe in the box on the sidebar and I’ll be sure to send the worksheets to you so you don’t miss any steps!
Michele Morin says
Yes! Talking out loud to myself does work!
This is a great series–thank you for taking it on!
Char says
Thanks for the encouragement Michele. Talking out loud helps me too.
Anita Ojeda says
Great ideas for forming new habits! I always find it helpful when I plan out my new habits in advance. Perhaps adding a victory verse to my regular food blessing to remind me that God is enough to fill my empty spaces, and I don’t have to rely on food.
Char says
What a great idea to add a victory verse to your blessing!
Patrick Weseman says
Such a amazing and wonderful ideas. Thanks for sharing all of them with us. Great steps. Thanks for hosting and I hope that you have a wonderful week.
Char says
Thanks Patrick!
Lauren Sparks says
I needed this encouragement this week. laurensparks.net
Char says
Me too! Always a good reminder right?!
Laurie says
I am with you! I had to develop some new eating habits to try to combat high cholesterol. It is not easy, but once the habits are established, it becomes part of my routine.
Char says
Thanks for sharing that Laurie. What an encouragement!
Gayl says
Char, this is the best advice I’ve heard yet – “Let God fill the empty spaces (that food can’t fill). Instead of continuing the habit of going to the food, create a new habit of going to God.” That is what I need to do. I remind myself that my weight doesn’t define me, but my identity is in Christ. That gives so much freedom and actually makes it easier to work on losing weight. Blessings to you!
Char says
I’ve also found i can take the pressure off myself when I look at everything with Curiosity rather than judgment. We do tend to be hard on ourselves! And in that… Creates a cycle that’s hard to break.
Monica says
These are great points and suggestions!!! I’m going to start today with the baby steps as I have been doing badly very recently. Thank you, once again, for a fantastic post!!!
Char says
Badly???? Try not to judge and just look at what’s going on with curiosity and inquiry.… It will help you make different choices.
Cheryl says
Thank you for sharing such awesome insights! I find tracking everything I eat on a fitness app such as “My Fitness Pal” keeps me honest and accountable to my daily intake. It has become a habit which encourages me to think before I grab for something that will not satisfy my hunger emotionally or physically.
Amy Hagerup says
I loved these new ideas for tactics to help when tempted to eat when i am not hungry. Love the speaking outloud one. Going to try it.
Monica B says
Ok!!! These are great tips. And oh by the way, you described exactly what I do and how I feel!! Amazing. I am. It alone. I will implement the 15 minute plan when I am hungry. I so want to return to eating only when truly hungry and stopping when honestly full. Thank you for these writings. They make a huge difference in my desire to be mindful and free.