We know unconscious picking is an issue both for ourselves and many of our clients.
Let’s be honest – how often have you found yourself grabbing a handful of chips, pretzels, “just a few” crackers, or a cookie or two from your cookie stash?
JOURNAL: Keep a journal for two straight days, jotting down everything you put in your mouth. We are NOT interested in calories here. Have three columns total – 1. time of day 2. how much and what type of food 3. a hunger column.
OBSERVE: Take note of what you eat at your meals. If there is not enough protein and/or fat, the meal may be spiking your blood sugars unknowingly, causing a hunger surge that can be avoided by keeping your meals more balanced.
Ok nothing too serious here, but try putting a rubber band on your wrist and every time you pick, snap it. This will not only bring awareness to your grazing, but also associate an unpleasant feeling with it.