How To STOP MINDLESS EATING!
Tips For Success!
Mindless eating and snacking is a major battle for many people. Hurricane Harvey was especially hard, with the inability to go anywhere or do anything EXCEPT eat! Speaking to my clients upon our return to a regular gym routine, most were upfront and honest; “just letting you know I did nothing for over a week, well except eat.” Hey, hurricanes happen! But let’s get back to our goals and learn how to overcome mindless eating!
Mindless eating or bad eating behaviors come from our already bad habits, daily routines, and crazy schedules. Many people eat their food without even thinking about it. Have you ever opened a bag of chips while sitting in front of the TV and realized half the bag is gone but don’t remember eating all those chips?!! This is our unconscious mind telling us to eat. I remember always getting a package of Sour Patch Kids before watching a movie at theater and usually I would finish it before the previews were over. I sometimes would even go a get another box…just because I felt like I had to be eating it while watching the movie!
Our emotions sometimes cause mindless eating; have you ever felt upset or depressed and you turned to food to help you feel better? That pint of ice cream is not going to make you feel better!
There is hope, I promise! The best way to start to overcome your mindless eating habits is to create new habits or change your already existing ones to make it harder to snack.
- PLAN PLAN PLAN!
Meal planning is not just about sticking to a balanced nutrition plan, it’s about being prepared! How many times have you not packed your lunch/snacks and found yourself in front of the vending machine at work or ordering a quick unhealthy meal from the cafeteria? Having your meals with you everyday helps you to eliminate those bad food decisions as well as the temptation.
- CLEAN OUT YOUR PANTRY
As a Wellness coach, one of the services I offer is a Pantry Consultation. Here I go into your pantry and refrigerator and throw out all the unhealthy snacks and foods that will tempt you into mindless eating. If you don’t have it in your home, then you won’t be able to eat it! As someone who struggled with an eating disorder, this tip is key to my success. If you don’t buy it, then you won’t eat it.
- CHANGE YOUR PORTION SIZES
Portion sizes are OUT OF CONTROL! King size that, Super Size this…everything is served to us as if it was our last meal EVER! We personally can control our portion sizes. When portioning out your meals, fill at least half of the plate or bowl with veggies. Veggies are high in fiber and will help you feel full as well as slows down the digestion process to help you feel fuller longer. When eating out at a restaurant don’t be tempted to eat the whole meal; make it a habit to cut the meal in half and take the rest home to eat for another meal.
Mindless eating can’t be cured overnight! It is time to be aware of our eating and strive to be healthier one day at a time! If you need guidance from a Nutrition Specialist, then I am here to help! Not only do I create customized meal plans for you, but I help you learn healthy habits and set new goals! Don’t wait any longer! Email Lauren@laurenkateaustin.com
HOW TO DATE A FIT GIRL
How Fit Girl Dates Taco Boy
Ok, so even though it has been awhile since I have written a “How To Date A Fit Girl” blog, never fear I have been out there collecting stories. Dating these days has been exhausting on top of training for competitions and working full time. Recently I started talking to a new boy, who we will call “Taco Boy” as you will find out later. …
First date with Taco Boy; we met for brunch. I have found that most guys will ask me if I have certain dietary preferences; but Taco Boy did not. He suggested Brunch places that had absolutely no option that I could eat; as even during a cheat day I do not fried food. So I suggested a couple different options that had a wide variety of options that could please anyone. I used to be afraid of making what I eat a big deal, but for me it really is a big deal!
So brunch…(had to make it kind of early as I had another date that evening lol). Taco Boy was very nice and he had recently been to Thailand so we had a lot to talk about. He also asked me about eating/food…is what my partner eats a big deal to me? I said no; what my partner eats doesn’t bother me, but they also have to accept the fact that I eat a super clean diet and lately I haven’t even been eating meat…
Fit Girl: “no, what my partner eats doesn’t bother me BUT fast food does. I absolutely cannot stand fast food; I hate the smell of it and I think its just gross! I have seen too many people already that have suffered/suffering from heart disease because of their bad eating habits“
Taco Boy: “Ok ok,, I gotcha. I don’t really eat fast food. I agree with you, I mean I eat healthy most of the time, I am just getting back into it. “
(Insert internal eye roll here) The problem with my job is I feel some guys quickly turn me into their own personal trainer, like you don’t have to tell me when you go to the gym and please, PLEASE don’t “Promise” me that you’re just getting “back” into it. Back into what? For Fuck’s sake you sound like some of my clients.
Well Whatever, I brushed off the food part of the convo and we made plans to meet up, but then…Harvery and I was stuck on vacation; I know I know, poor me.
Ok so back from South America! Leading up to our second time meeting; we talk a few times after work on the phone. On a Wednesday I think:
Taco Boy: hey, how was your day?
Fit Girl: Hey! It was great, busy day and –
Taco Boy: Oh Hang on a Sec…
Fit Girl: Oh ok (Thinking he had to take another call)
Taco Bell Drive Thru Worker: Hi welcome to taco bell, what can I get for you?
Taco Boy: I’d like a number 3 and a number (what ever is for nachos) and a coke
Taco Bell Drive Through Worker: Ok that will be blah blah dollars. Please pull forward.
Taco Boy: Ok sorry I am back; how was your day?
Fit Girl: You at Taco Bell?
Taco Boy: Wait, You heard that?!
Fit Girl: Uh….Yes…
Taco Boy: oh man well I thought I put you on mute. I didn’t want you to hear me. And how did you know I was at Taco Bell.
Fit Girl: Oh well the mute didn’t work and where else can you get drive through nachos? Kind of narrowed down the fast food joints.
Fit Girl to Fit Girl: WTF! (Insert bad facial diarrhea here, aka my stank face) Did this dude really just order fast food on the phone with me??? He should have just called me back instead of 1. Trying to put me on mute and 2. Trying to hide him ordering fast food and 3. I even put I DON’T EAT TACOS on my profile just to be forthright and honest. I hate Tacos. That’s my opinion and my choice so i don’t care what anyone thinks.
What I don’t understand is dating is dating, we are both out here trying to find a significant other that we are compatible with as well as someone you can be truthful and honest with. So If I am honest and expressing myself about my habits and what I don’t like; then fuck be honest and say that you do eat fast food every now and then or several days a week as it seems to be his case.
Well Thursday OR the very next day rolls around and Taco Boy gives me a call:
Taco Boy: “Blah blah….Telling me about a story with his co worker and how the co worker is so lazy and takes all these breaks during the day:
Fit Girl: Oh wow that sucks, I can’t believe –
Taco Boy: Oh hang on a sec – Phone Mutes
Fit Girl to Fit Girl: wait….is this fucker muting me again??
Taco Boy: (Several minutes later…I should have just fucking hung up) “Ok sorry about that”
Fit Girl: “Where are you at now…Burger King?”
Taco Boy: “Wait did the mute not work again?”
Fit Girl: No, it worked I was just assuming you were at burger king.
Taco Boy: No I am at Popeyes. I start Monday eating healthy.
Fit Girl Major eye roll and internal groan – why is it always “i’ll start monday????”
Taco Boy: yah I am going to start going to the gym again on Monday.
Fit Girl: Oh Ok cool (What the Fuck else am I supposed to say. I am NOT his trainer!!!!!!!!)
So then I start getting awoken by 4 am texts just letting me know he’s going to the gym. You know, sometimes I don’t have to get up to 430 or 5 even so now he’s fucking with my sleep…Thanks Taco Boy! This is doomed.
I have been on my fitness journey for 4.5 years now. It has been a whirlwind of high points as well as I have still hit many low points. In those 4.5 years I have quit one career, started a new one, trained for 12 bodybuilding shows, earned my Physique Pro card, graduated with my Master’s Degree, started my own Personal Training company, started a Meal Prep Class, and now I have begun a new chapter as being a more formal health coach.
My journey has been far from perfect; the problem is the industry that I work in. The fitness industry is CUTTHROAT! Everyone is judging you basically on how you look almost everyday…so am I not supposed to have bad hair days, or zits, or weird pockets of fat? Well I do, I am human and I am also a woman! I go through the same hormonal ups and downs, I wake up so early for work that I am lucky if I can get my hair into a pony tail and yes I am in my 30s and still get acne! I don’t have as much cellulite as I used to, but there is still some there…. (which is why operation tight ass is an ongoing operation).
I recently trained and competed in 2 shows this past summer. The training was hard and as always engulfed my whole life for 4 months. After the shows some weird stuff started happening to my body and my weight and BF shot up really fast even though I was reverse dieting. So when I did this photo shoot, I was not feeling my sexiest. The day of I was bloated, which is a super perfect feeling for when you are doing a bathing suit photo shoot. But, I have learned to embrace what God gave me; I am a curvy girl who would much rather be strong than skinny. I usually sit at around 165 pounds now, give or take 5-123352 pounds depending (JK). I take pride in when people recognize my hard work so when a member of my family, yes a member of my family gave me such a negative response to this set of photos that it took me a couple days to even post them since I was unsure of how they looked.
Lesson learned, even family opinions don’t matter. I mean just the other day someone assumed I was a personal trainer and after I said “yes”, they said oh I knew because you look like it. I even get asked “Do you crossfit?” which I find complimentary since those girls are bosses in the weight room. It has taken a lot of hard work and dedication to build what I have built. Everyone’s journeys are different; we all have different goals and our bodies are all built differently. It takes some people more time than others to reach your goals but don’t let that discourage you. I am still at the beginning of my journey and no idea where My Life as a Fit Girl will take me!