Red lite foods are foods that y'all cannot halt eating in 1 lawsuit y'all start. I pick out 4 carmine lite foods, cookies, chocolate, cake as well as nuts. I never move on my carmine lite foods inward the house, but I practise non deprive myself of them either. I pick out learned, from experience, that if I deprive myself of my carmine lite foods I volition binge on them in 1 lawsuit I acquire my hands on them. So instead, when I am inward the mood for 1 of these items I become to the local convenience store as well as purchase a 1 serving size pack of the item. This satisfies me as well as ensures I practise non overeat the food.
The article below is 1 of the best ones I pick out read on carmine lite foods. It outlines the top xl carmine lite foods as well as strategies y'all tin run to ensure y'all practise non binge on or over eat them. It was interesting to run into that my carmine lite foods were all inward the top 11 of carmine lite foods every bit surveyed inward the article.
Red Light Foods as well as How to Handle Them
© March, 2000 Scott "Q" Marcus, THINspirational Speaker
We’re all familiar amongst "red lite foods," those pesky treats nosotros don’t yet seem to control. Bringing them into the draw of piece of work solid triggers a major eating urge. Before nosotros know, we’re consuming anything that stays on a plate long plenty to acquire a fork into it. (That is, if nosotros fifty-fifty position it on a plate!) Once done amongst our multi G calorie binge, the guilt as well as shame railroad train inward as well as the thought process, "As long every bit I’ve blown it, I mightiness every bit good really blow it!" begins. The spiral escalates. Spirit falls. Weight goes up. No nutrient inward the draw of piece of work solid is prophylactic now. "Yellow lite foods" unremarkably don’t trigger the binge but are consumed inward majority quantities in 1 lawsuit a "red lite food" has activated the trigger. For example, cereal mightiness sit down serenely as well as safely inward the cabinet for months. Yet, later on inhaling a appall of peanut butter as well as the prowl for to a greater extent than is inward total swing, that box of "Sweet Puffies" is gone quickly.
Of course, "green lite foods" are those that don’t drive a work no affair what. Rarely volition I listen someone confess that s/he ate also many celery sticks in conclusion night. These foods are ever prophylactic to pick out around.
What to practise amongst these foods?
- Realize everyone has a carmine lite nutrient or two. (The average respondent to my survey had to a greater extent than than four.) One is non weak nor doomed to a life of obesity due to a craving for pizza. For whatever reason, nosotros associate pizza (or whatever the nutrient of choice) amongst comfort or pleasance or security. Each of us could run to a greater extent than pleasance inward our lives. Don’t ‘beat yourself up" over the wishing for a ameliorate life. (If shame as well as guilt were motivational, we’d all live skinny.) The telephone substitution is to realize every behaviour has a side outcome (the resultant y'all didn’t plan) as well as sometimes the side outcome is to a greater extent than harmful than the principal benefit.
Accept y'all are non YET willing to handgrip the nutrient of selection as well as live vigilant for its appearance inward your kitchen (and workplace). As was said past times Wendell Phillips (speaking at Harvard University inward 1852), "The cost of freedom is eternal vigilance." - Learn to alive without the food. (Gasp!) This tin genuinely live a risky strategy. Too many times, nosotros state that we’ll only "give up" whatever mightiness live our nutrient of choice. We survive, at times earthworks our nails into the door jambs to forestall running to the nearest Mom as well as Pop store when the urge bludgeons us. However, pressure level builds, wishing escalates, urge increase - as well as finally nosotros endure from a "food explosion," making upwards for lost fourth dimension amongst several month’s worth inward 1 sitting (or "standing," to a greater extent than appropriately), a reaction unremarkably caused past times a feeling of deprivation.
If y'all don’t experience deprived past times removing that nutrient from your life, it’s the best strategy. If y'all experience you’re removing your nutrient because y'all "should" practise it, endeavor a unlike approach. Remember, non all solutions piece of work for all people. That’s why the brand chocolate as well as vanilla. (Hmm, perchance that’s non the best instance I could pick out used here…) - Ask for help. If H2O ice cream is a carmine lite nutrient for y'all as well as your hubby insists on bringing it into the house, enquire him if at that spot is some alternative. Could he run a flavour y'all don’t like? (Is at that spot such a flavor?) Could he eat it when you’re non around? Could he non exit it inward apparently stance inward front end of the freezer? Could he eat it when y'all become out every bit opposed to when you’re inward the house? Many times nosotros don’t enquire our families for help. (Is it because they mightiness concur to practise thus as well as you’re looking for a argue to "go off?") Elicit back upwards whenever possible; your menage unit of measurement as well as friends are on your side. (And if they’re not, why are y'all amongst them?)
- Find lower calorie as well as lower fatty substitutes. Sugar costless soda replaces regular soda. Fat costless cheese tin live used instead of the "real thing." Granted the sense of savor mightiness non live every bit fun - but that only mightiness live the ticket that makes y'all intend twice earlier eating. If y'all do, the "damage" volition live lessened because of fewer calories.
- Eat the nutrient alone when y'all become out. My big flashing carmine lite comes from peanut butter (sigh…). I pick out learned (sometimes) that if "I ever practise what I’ve ever done, I’ll ever live where I’ve ever been." Each fourth dimension inward the past times that I brought it inward my house, I consumed it all (sometimes having to run dorsum to the store to purchase a novel appall as well as eating that downwards to the marker of the previous thus no 1 would know what I did). Finally, later on years of walking into walls, I moved over as well as opened a door as well as learned NOT to convey it inward my house. That hasn’t stopped me from ordering off the kids’ menus at many restaurants (I only tell them I’m immature). My peanut butter as well as jelly sandwich is delivered on a brilliant shiny plate amongst a drinking glass of milk as well as a grin cookie. I’m content. The globe is OK; I in 1 lawsuit to a greater extent than pick out my peanut butter.
- Purchase alone little packages. Don’t convey inward the giant deluxe pocketbook of cookies. Only purchase the piffling four-cookie bundle at the banking concern check stand. Count it toward your program. In the lawsuit of overindulgence, harm is minimized.
- Wait 10 minutes. The best advice I pick out ever received is to hold back 10 minutes earlier eating- anytime. More times than not, the urge to eat is due to a trigger. Triggers transcend (really!); nosotros only unremarkably don’t hold back unopen to long plenty to notice out.
When the urge to eat crosses your mind, catch tight as well as await at the clock. Promise yourself you’ll hold back 10 minutes as well as and thus decide. If you’re genuinely hungry, the urge volition non become away (and no, y'all won’t expire of hunger inward that fourth dimension period). If it’s a habit, 80% of the time, it’ll transcend as well as you’ll forget nigh the nutrient for quite awhile.
If 80% of the fourth dimension y'all pick out the urge to eat - as well as y'all don’t - you’re going to lose a lot of weight.
(One suggestion: Don’t railroad train a timer. All it volition practise is remind y'all when time’s up.)
If 80% of the fourth dimension y'all pick out the urge to eat - as well as y'all don’t - you’re going to lose a lot of weight.
(One suggestion: Don’t railroad train a timer. All it volition practise is remind y'all when time’s up.)
I promise this helped. If y'all pick out a suggestion, or an idea, shipping it to me at ScottQ@THINspiration.com. We’re all inward this together.
Treat yourself special.
Notes on the survey:
The attached nautical chart was compiled during the calendar week of March 6, 2000. Three hundred people were asked to bring upwards their "red lite nutrient of choice." After listing the foods, they were asked to vote every bit oftentimes every bit they would like, raising his or her mitt when a nutrient was on the list. (Most people pick out to a greater extent than than 1 carmine lite food.) The start column shows the ranking inward damage of how many people said the nutrient was on their list. Column 2 lists the food. Column iii says what pct of all the votes the nutrient received (There were nigh 1200 votes because the average individual had nigh 4 foods on her list). The concluding column shows what pct of the 300 volunteers raised their mitt when asked if this was on their "list." Therefore, Chocolate was the publish 1 problem nutrient (wow, no surprise, huh?). It received 10.4% of all votes tallied, as well as it was listed on 44% of the lists. Of course, this listing is totally unscientific as well as is non to live used every bit a shopping listing to assist y'all lose weight.
 | The "Top 40" of Red Light Foods |
Ranking | Red Light Food | % of all votes tallied | % of respondents who said they had a work amongst this food |
1 | Chocolate | 10.443% | 44.0% |
2 | Cookies | 8.940% | 37.7% |
3 | Chips | 8.782% | 37.0% |
4 | Pizza | 6.883% | 29.0% |
5 | Ice Cream | 6.566% | 27.7% |
6 | Cheese | 5.775% | 24.3% |
7 | Fresh Bread | 5.617% | 23.7% |
8 | Nuts | 5.301% | 22.3% |
8 | French Fries | 5.301% | 22.3% |
10 | Alcohol | 3.956% | 16.7% |
11 | Cake | 3.877% | 16.3% |
12 | Peanut Butter | 2.848% | 12.0% |
13 | Candy | 2.690% | 11.3% |
14 | Pie | 2.294% | 9.7% |
15 | Butter | 2.136% | 9.0% |
16 | Donuts | 2.057% | 8.7% |
17 | Pastry | 1.741% | 7.3% |
18 | Fast Food | 1.582% | 6.7% |
19 | Pasta | 1.503% | 6.3% |
20 | Cereal | 1.028% | 4.3% |
21 | Salami | 0.949% | 4.0% |
22 | Bacon | 0.870% | 3.7% |
23 | Popcorn | 0.791% | 3.3% |
23 | Macaroni & Cheese | 0.791% | 3.3% |
25 | Rice | 0.712% | 3.0% |
25 | Potatoes & gravy | 0.712% | 3.0% |
25 | Nachos | 0.712% | 3.0% |
25 | Meat | 0.712% | 3.0% |
29 | Pancakes and/or Waffles | 0.633% | 2.7% |
29 | Crackers | 0.633% | 2.7% |
31 | Snack Bars | 0.554% | 2.3% |
32 | Olives | 0.396% | 1.7% |
33 | Hot Dogs | 0.316% | 1.3% |
33 | Eggs | 0.316% | 1.3% |
33 | Dip | 0.316% | 1.3% |
33 | Burritos | 0.316% | 1.3% |
37 | Marshmallows | 0.237% | 1.0% |
37 | Cheetos | 0.237% | 1.0% |
37 | Bread Sticks | 0.237% | 1.0% |
37 | Avocado | 0.237% | 1.0% |
For comments as well as questions: ScottQ@THINspiration.com
· Article came from: http://www.scottqmarcus.com/reports/Red%20Light.htm
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