The following exercises can help you systematically and mindfully deal with food-related temptations and improve your nutrition habits.
Step 1: Visualize yourself resisting temptation.
One proven method used by athletes, actors and musicians is visualization. Visualization is practice. That's because you use the same neural pathways to imagine an activity as you do when you actually do it. A basketball player, for example, can practice shooting free throws without being on the court. Similarly, by means of visualization you can practice resisting temptation without having food anywhere near you, so there is no risk of giving in to it.
If you can't imagine yourself doing something the chance of you actually doing it is pretty slim.
Visualization Exercise
Find a quiet place, close your eyes and take some deep belly breaths to relax. Now picture yourself successfully resisting the food that regularly entices you. Say your downfall is eating cookies while watching television. Imagine that it's 9:15 p.m., you're engrossed in Desperate Housewives, and you become distracted by the carton of chocolate fudge ice cream in the freezer. See yourself going to the freezer, taking it out, then putting it back without having any. Imagine the whole scenario in detail-The more vivid it is, the more successful it's likely to be. Always conclude with a positive outcome. Practice until you're able to do this, then move on to Step 2.
Step 2: Have Close Encounters.
The key here is to be around foods that tempt you without responding in your usual way. In other words, face temptation but don't yield to it.
Try this with any food that customarily is your downfall. Enlist the help of a supportive friend. When you can successfully be alone around a binge food without falling prey, go on to Step 3.
Step 3: Take a taste test.
This involves eating a small amount of your favorite food, then stopping. Why subject yourself to that kind of temptation? Because many people claim they can occasionally indulge in something without getting out of control. You need to know if you really can do that or if you are deluding yourself. There may be some foods that you should avoid completely. If, in fact, you can't ever eat just one, then use the first two steps to train yourself not to eat that first one at all. On the other hand, it's extremely encouraging to discover that you can stop after a couple of spoonfuls of chocolate ice cream.
Taste-test Exercise
Try having a bite of cake or just one of a co-worker's cookies. Take advantage of whatever opportunities arise. It's up to you on any one day to tackle what you feel you can manage. Don't give up because what you could do yesterday was not possible today. The important point is to successfully do it enough times to strengthen your willpower by flexing it.
Experiencing good results with food can give you confidence to try the technique with other behaviors, like quitting smoking or starting to exercise. Whenever you successfully resist temptation, you are developing self-conrol.