After Work
Eaters Do Have Options
Regardless of the shift a
person works, it is common to come home and head for the refrigerator or pantry.
Occasionally due to actual hunger, but more often due to the “I can
relax now” feeling associated with being home.
When planned, snacks can be a welcome part of the day, but when
unplanned, they often result in unwanted pounds.
If you are trying to reduce the snacks, read on.
Think about a day when your
routine after work was altered. Was
the snack still necessary or were you able to skip it because you were occupied?
If it was not missed, it is likely you are not eating out of hunger, but
rather habit. So, what can you do?
Alternative activities give
you options. Think of things you
can realistically do when you arrive home that are not associated with eating.
List them for future reference.
Try to come up with 3-5 things that “need to be done” around the
house, and 3-5 things you might enjoy. Post
them on the refrigerator. Try your best to stay out of the kitchen.
The following examples may give you some ideas.
Have to
Do
Like to Do
First
shift:
Clean a closet
Go for a brisk walk
Fold laundry
Read a chapter
Dust the bedroom
Window shop for 30 minutes
Pick up the dry cleaning
Have a cup of tea and catch up on ___
the newspaper
Mow the lawn
Work in the garden
Second
shift: (avoid evening caffeine)
Iron 2 shirts
Read a chapter or listen to a CD
Organize a junk drawer
Take a hot shower or bath
Fold laundry while
Watch a chapter of a DVD or movie segment watching TV
after you brush your teeth
Pick up the front room
Page through a non-food magazine
Surf the Internet for pleasure
Third
Shift: (avoid caffeine before
sleeping)
Change the bedding
Read a chapter or listen to a CD with your eyes
___
closed
Do a load of laundry
Take a hot shower or leisurely bath
Run an errand on the
Read the morning newspaper
way home Take a leisurely walk
Surf the Internet for pleasure
Choices will depend on your personal life and
the time of day. In about a month,
you will find a new habit has developed. However,
during this initial month, keep your list handy, review it daily, and add new
ideas often. Be sure to keep track
of how well you do and reward your efforts.
A new book, scented shower gel, music CD or DVD are ideas if you need to
unwind. A disc-man, a pedometer, or
a new garden tool if you need to pick up the pace.
“You can’t adjust the wind, but you can adjust the
sail.” anonymous