SOME STRATEGIES TO AVOID OVER EATING IN WEIGHT LOSS

WHAT YOU DO WHEN YOU FEEL LIKE EATING UNNECESSARILY

I will edit this post later…but it is still legible

This week, I had many people asking me about the subject above. We have dealt with this topic before, but I have tried to respond to it again in a slightly different way. I have always said and I will say it again that I do not have an eating problem. Since, you ask, I would share some of the strategies I think work for me to prevent me from over eating…

INTRODUCTION

I wish to say that there is no single perfect strategy to avoid over eating. Thus, choose a strategy that works for you. It could be a strategy, which you have personally developed or it could be a strategy, which you have borrowed elsewhere. If you do not know, which strategy to follow, below are some strategies to avoid over eating. In this article, I discuss only strategies, which I developed or borrowed elsewhere. I used these strategies over a period of years. Then, I chose and kept those strategies, which worked for me. It works perfectly when you combine strategies. Yet, it is not possible at times to use all strategies at once.  Sometimes, we are in an environment, where we cannot use certain strategies. Or, we might not have resources at times.

STRATEGIES TO AVOID OVER EATING

The following are some strategies to avoid over eating:

  1. SCRIPTURE-RECALL STRATEGY: My first strategy might not to be applicable to all. Yet, its principle is very useful. I think of over eating as an action against both God and my body. As a result, I avoid over eating most of the time. I consider over eating like any other act, which God wants me to avoid doing. God said, “Be not among winebibbers; among riotous eaters of flesh. For the drunkard and the glutton shall come to poverty” (Proverbs 23: 20-21). We know that the word poverty here is symbolic of any negative outcome of being a glutton. Over eating might include health issues like overweight—though not all overweight issues result from over eating. If you see some of the Bible passages, which talk about over eating, they talk also about drunkenness (See Luke 21:34; Matthew 11: 18-19, etc). The relationship between over eating and drunkenness is addiction. If one tends to over eat for a long time, it might turn into an addiction or it might have a strong hold over someone’s life just like alcohol does. Therefore, one needs God’s help. God is spirit. Thus, sometimes, He works through humans. One might need human-professional help to rid over eating when it turns in addiction. Esau sold his birthright to Jacob his young brother because of his strong appetite for food (Genesis 25:33). Consequently, he lost privileges, which went with being a first-born child. Interesting, Esau was a great hunter, while Jacob lived in tents [Genesis, ibid: 27], and Isaac—his father—loved him because of wild meat [Genesis, ibid: 28]. Yet, Esau could not control his appetite. He lost his birthright over bread and a red pottage [Genesis, ibid: 31-34].  Like Esau, we can lose our birth entitlements—our human rights—if we cannot control over eating. For instance, we might develop health problems and lose our chance to work for a better life style, or fail to walk, etc. God says, “And put a knife to thy throat if thou be a man given to appetite” (Proverbs 23:2). This verse does not literary mean that one must commit suicide to avoid over eating. It means that one must control one’s appetite. We know through Galatians 5: 23 that we have the Spirit of temperance—which is self-control. Thus, we must not be afraid or give up fighting over eating. God have given has the Spirit of power, love and a sound mind (2 Timothy 1:7). The Spirit of power denotes the view that we can conquer over eating, while the Spirit of a sound mind connotes the view that we can think clearly about our abilities to control over eating. If we find that we cannot control over eating, our sound mind should make as seek help before it is too late. Or, the people around us should make sure that we seek help on time. The Spirit of love entails that we must choose to love ourselves so much that we avoid indulging in any act—including food—which could destroy our bodies. We can do anything through Christ Jesus, who strengthens us (Philippians 4:  13). God promises to proper, help and give us hope for the future (Jeremiah 29:11). I love staying with God. I do not like letting go of God because my world crumbles without Him. When God is by our side, we can over come anything, which we want to.
  2. PAUSE-QUESTION-STOP STRATEGY: I call this strategy pause-question-stop because it helps me to pause and analyse the situation before engaging in over eating. Each time I want to touch the food or its container such the fridge or pantry, I pause shortly before touching, and question the reasons I want to touch that food or its container. If my answer is eating, I question whether I am hungry or I want simply to eat the food. So, if I find that I want simply to eat the food, I probe further the reasons I want to indulge into that food. If I find that I just want to eat something small as a habit of chewing something while watching TV, I do not deprive myself. I eat that food, but I make sure that its calories are not above my daily in take. Yet, if I find that I was thinking about something DISTURBING before choosing to eat, I stop myself from eating that food immediately. I call my name aloud and tell myself aloud to stop touching that food or its container immediately. Calling or talking aloud helps to awaken the mind, which helps one to remember the effects of over eating in bodily harm. Then, I make sure that I do a snap analysis of what is disturbing me, why am I disturbed, what can I do or not do about the situation, etc. I find that knowing both one’s strengthens and limitations help one to cope with the situation. So, even if I returned to that food, I would not eat it as a way of coping, since I understand what I am going through and what I can or cannot do about it. However, I have learnt that it is best to eat salads and/or fruit in such—disturbing—situations. Yet, if the urge to eat other food types—not salads/fruit—is too strong to ignore, I eat something to balance the chemicals in my body to avoid over eating or stressing. So, I might eat small portions of carbohydrates such 1 or 2 pieces of brown bread with beans and lettuce, and drink tea with 1 teaspoon of honey, etc. Yet, I would make sure to check that the calories are not over board especially when eating late at night. If the pressure to eat continues, I add salads or fruits.Over eating is a very complicated activity. Sometimes, people do not choose to over eat. There are push factors in life. So, they indulge into food because emotions push them into eating as a way of coping with issues. Sometimes, people are not even aware that they over eat. They have over eaten from childhood to a point, where they think that is how they should eat. Some people would continue eating until they belch because that is how they determine being full. Others over eat as a cultural practice, which relates socializing with food. I do not want to give an impression as though it is very easy to simply pause, analyse and stop over eating. It comes with practicing. I have being doing it for a long time.
  3. POSTER STRATEGY: The poster strategy has many functions. To begin with, a poster helps people to avoid over eating. It is a simple strategy. Yet, it requires that a person internalize its purpose so that one is reminded about its meaning simply by looking at the poster.  This requires associating meanings to a poster so that when one looks at it, the meaning pops out immediately and powerful. With practice over a period, it happens naturally. Working with a poster, requires placing it in the right room or place. You can place a poster, on the wall in front of your food table so that when you look at this poster, it reminds you about eating in moderation. In time, with or without a poster, one learns to eat only what is enough for the body. Some people might use an alarm to tell them to stop eating, but several fail. When the alarm goes on, they press it off and continue eating. Debatably, a poster might appeal more to reason than emotions. Try it! Let me talk also about other ways, where a poster can be used, although these ways are not our subject of discussion today. First, if you forget eating your meals often due to being busy, a poster can remind you to eat all meals daily. You can place a poster in the room or area, where you work with strong messages reminding you to eat your breakfast, lunch, and supper.  Second, a poster strategy reminds the people to cook the right kind of food in correct ways. Place a poster above the stove, in front of you, where you can see it ask you cook. Let it have brief instructions such as:    USE NO/LITTLE/1 TSP SALT PER DAY;     USE NO/LITTLE/2 TBSP OF OIL PER DAY;     GRILL/BOIL/ROAST/ MEAT;     USE FRESH VEGETABLES/ FRUIT;     ETC. Third, a poster works also to remind people to exercise. If you exercise in the morning immediately you wake up before bathing, it might help to put this poster in your bedroom. Place it on the wall in front of you, where you can see it immediately you wake up and as you move about in your bedroom. Last, the poster strategy does not use words always. You can use at times pictures, which you associate with activities. For example, my picture of a waterfall reminds me to drink water as I work long hours on my desk in the afternoon. I go to drink water immediately I am reminded unless I have just drank some. I keep poster reminders on my computer as well. They pop-out randomly.
  4. TEACHING/SHARING STRATEGY: Teaching and sharing lessons about weight loss might help you avoid over eating because you want to live-your talk. Most people are honest. They talk only about things they are doing or have done. This helps a lot.  We can do this online or from a physical space, where we interact with our friends embarking on weight programmes.
  5. VITAMIN AND FOOD SUPPLEMENTS STRATEGY: Vitamins and food supplement help preventing over eating. Some people eat too much because they feel weak and/or hungry often, mostly when a body lacks enough vitamins or food nutrients. I drink multivitamin daily unless out of stock. As for food supplements, I take them once in a while. However, I try eating food with the right nutrients all times. When I am at home, I do not use vitamins and supplements because our-farm food is very rich in nutrients. I use vitamins and supplements only when I am away from home.
  6. EAT WHEN DONE STRATEGY: This strategy encourages people to eat only after finishing cooking if they are preparing meals at home. Eating while cooking increases the chances of over eating. Unless you are cooking for one person, and cooking only the exact amount of calories per meal. Otherwise, eat when only you finish cooking. You might taste the food. Yet, do not taste your food if tasting encourages you to eat while cooking. Simply cook and eat your food when you finish cooking.
  7. ONLY COOK ENOUGH STRATEGY: If one can not control one’s appetite, it is best to cook only for a particular meal, but not in bulk. If the food is tasty, one might end up eating it all in a single meal or day. If it is possible, cook only want you can eat and finish in one meal. I cook only for a given meal because I love eating fresh food. This prevents me from over eating. At times, I cook some food in bulk such as pizza, dry beans, maize, rich cakes, etc. These take a lot of time preparing. So, it is not feasible to prepare per single meal.
  8.  SERVE YOURSELF STRATEGY: This strategy helps you avoid over eating during family meals. When you are a big family eating from the same table and dishes, make sure that you collect the food for yourself. You can let family members pass dishes to you, but collect the food for yourself. Some parents, grand parents, siblings and friends push you into over eating. They put more food on your plate as a sign of generosity or love. You might end up eating more than you need.
  9. PAY FOR YOUR MEALS STRATEGY: Pay for your meals when you go out with friend to avoid over eating. You have control of how much you would like to eat when you pay for your meals. Some friends feel offended if you nub at meals, which they paid for. They would push you into over eating to feel appreciated. You might feel ashamed refusing their request. This is similar to the DO-NOT LIVE IN SOMEONE’S HOUSE when you have a choice to live on your own because you might be subjected to their eating habits. You are okay if they eat well. Yet, it might not be okay for you if they eat wrong meals and huge amounts.
  10. RESTING STRATEGY: This strategy helps you avoid over eating. Some over eating does not happen in one single meal, but accumulates. If you do not find time to rest—like sleeping at night—you might end up feeling hungry and eating more calories than you need per day.

@ Chipo Muponisi, unedited Post

MY BOOK IS READY FOR PUBLISHING

 

Today, I completed editing my book Living a successful life without cashfor the 10th time. Now, I am preparing to publish it. I have targeted November-December, 2012 for publication. Kindly diarise  these months for this  event. I love writing. Therefore, publishing is such an important event for me. I will keep you posted!

We have been discussing my book Living a successful life without cash for a very long time now. I started the discussion in February 20 11 (See article Sharing life experiences). This is 1 year 8 months of discussions.

I posted a video (See WATCH A VIDEO ON FAITH), which helped us discuss the subject of Faith, which is the main theme of my book. I argued in my book with practical examples that it is possible to live a successful life without cash if we have faith. 12 people contributed publicly through my blog. 57 people contributed privately via my email. I wish to thank the people for contributing to the discussions, mostly those, who talked about their personal life experiences. The power of sharing made me realise that although we live in diverse places, we connect with each other through life experiences. So, sharing our experiences made my writing enjoyable.

We find it easy often to tell others about making changes in life than we actually do. So, after I wrote the article about completing our work on time as a way of attaining success (See OUR POVERTY RESTS WITHIN INCOMPLETE PRODUCTION), I decided to live by my words. I planned to complete editing my book finally for the 10th time within 2 months. I put aside Saturday evenings for me to edit 40 pages. I started editing this book on August 11 and completed it today, September 16, 2012. The editing exercise took  1 month and 6 days to finish. Last year, I procrastinated about editing this book for several months. The book was scheduled for publication in November 2011. Yet, I could not complete editing it. I kept postponing. I am glad that this editing saga is  over. Now, it is time for me to publish the book so that the people can read it.

@ Chipo Muponisi

DISTRIBUTE A LIST OF ORGANISATIONS, AGENCIES & INSTITUTIONS IN S.A

 

 

ORGANISATIONS, AGENCIES AND INSTITUTIONS FOR MIGRANTS AND REFUGEES IN S.A

Last week, I discussed the poverty I saw among migrants and refugees as I walked to Johannesburg city (See article: THE POVERTY I SAW THIS AFTERNOON MADE ME SICK). I said that I was going to compile a list of organizations, agencies and institutions providing help to refugees and migrants in South Africa, and distribute it both electronically and physically. I gave hard copies already to someone to distribute them among migrants and refugees in the lawn areas, which I talked about last week.  Now, I am redistributing it through the internet. The  CoRMSA lists these organisations, agencies and institutions.

CoRMSA Guide has a list organisations and other bodies

After searching online, I found that  CoRMSA has an online GUIDE TO SERVICES FOR REFUGEES AND MIGRANTS IN SOUTH AFRICA, which has a detailed list of organisations, agencies, and institutions established to deal with migrants and refugees in South Africa.

NB: Although it has more information for refugees, it did not have much for other types of migrants. I think that they probably can get access to the same services as refugees. It could be the starting point for referrals.

Your Positive  Action

If you know migrants and refugees, who are starving or suffering, refer them to one of the organisations and agencies listed in their area.  Besides,  if you know more organisations dealing with migrants, especially women and children, share it with me, and I would in turn redistribute it.

 

@ Chipo Muponisi, unedited post

 

 

THE POVERTY I SAW THIS AFTERNOON MADE ME SICK

 

 

I am still feeling disturbed because of the poverty I saw this afternoon. I could not believe that there is so much poverty in Johannesburg in an area, which is just about 15 minutes walking from where I live. I decided to tell this story in a way that does not show the hard poverty that I saw. The aim is not to move people through words, but to share the information. Perhaps, you might have a suggestion after reading this story.

This afternoon I closed my computer as I rushed into town. I had something urgent to do there. The whole morning I was indoors. I got outside our building around 14:15 hours. Oh! The weather was superb. The sun was shining. It was not too hot to walk although it shone brightly. There was this cool breeze despite the hot sun. I stood outside our entrance and breathed in cool air through my nostrils. What a wonderful feeling to taste the cool air. At that moment, I decided that I was going to walk to and from town, which is a total of about 30-40 minutes. I felt that it would be the best way to keep fit while relaxing from my desk. So, as I strode off our building entrance when the sky was a clear blue. I enjoyed looking up into the sky from time to time to marvel at the spring sky. It’s awesome.

When I was about 10 minutes into my walk, I observed that people lay all over the lawns in Braamfontein. I was struck by the imbalance that I saw between the lawns and the people. The lawns were meticulously great. So green! Yet, the people sleeping on those green lawns caught my attention. I noticed all sorts of things within seconds. I saw hungry faces. I saw people, who have not eaten or drank water in days. I saw ill people without medical help. I saw children, who looked malnourished and sickish. I saw hopelessness in the eyes of some parents. I saw that the people were a mixture of migrants both the local and cross border migrants. I walked to the second and third set of lawns, I found a similar situation. It disturbed me to see kids crying because of hunger. What happened to the government, local municipalities, organisations, religious groups and individuals? How did we get to this level, which turns a blind eye to visible plight like those on the lawns?

I walked past them into town. Yet, when I got there, I realised that I left an important document. So, I walked back to our building the same way to collect the document. Again, I noticed people sleeping flat on the laws. Some had left and were replaced by different people. When I got to my flat, I felt sick to my stomach. The poverty, which I saw on those lawns, was too much to ignore.

Thus, I collected my document and returned to town the same way. This time around I decided to talk to a few people on the lawns. I phrased my question differently because I did not want to create anxiety while I had no solution to their problems. So, I decided that I would find out what they were doing on those lawns. The first response was that most of them were sleeping their hunger off because they ate nothing, since morning up to the time I was talking to some of them. I learnt also that most of them came to the city in search of better lives, but there are no jobs or pieces of work for them to do. When I asked why they were not selling anything to make at least some profit, I learnt that the metro police come to round-up their goods because it is against the South African government policy for small-scale businesses to earn a living on the street. Most of them wanted transportation to return to their rural homes or countries. I did not want to raise false hopes for them. So, I thanked them and proceeded to town.

It feels bad to hear bad news one cannot do anything about. When I got to town, I managed to do all I wanted to do within 5 minutes. When I looked at my watch, it was 16: 20 hours. I thought that I had at least 40 minutes to verify the information the people on the lawns told me. I decided that I was going to talk to the people selling items on the streets. I was surprised to learn deeper information about the poverty of poor people in the city. They confirmed the information those lawn people told me. While we were talking, the metro police came and started collecting goods from vendors. When I asked the woman police, she told me that the vendors know that they are not supposed to sell anything on the streets. Yet, the market stalls cannot accommodate all vendors. Besides, migrants are disadvantaged because they are unable to get investment permits. They do not have that kind of money. I saw one woman crying and rolling on the pavement with her hands behind her head. She wondered how she was going to repay the money, which she borrowed from a neighbour to buy her vegetable goods. Others simply watched as the metro police gathered their goods into a van. I observed that some men offered bribes to secure back their goods. The bribes were almost half the cost of goods. I wondered what growing cities have to offer to poor people.

I learnt that the South African government did not change the business policies after independence in 1994. They carried forward the same apartheid laws against vendors. During apartheid, I learnt that businessmen, who wanted to become rich quickly, developed monopolised businesses. They made sure that vendors never sold anything on the streets so that they would be the only ones selling goods. My informants argued that this worked to enrich businessmen in the apartheid era. They argued further that supermarkets became franchise businesses—having a chain of shops. Today, after independence, the current government has continued with this monopoly policy although it does not help small-scale business owners. The trouble is big businesses are still in the hands of the apartheid owners or their children/grandchildren. Thus, they have continued playing big monopoly games at the expense of poor people.

These people have suffered not far from where I live. Yet, I did not even know about it. It shows how self-centred we become living in Johannesburg. I plan to compile a list of organisations dealing with migrants and/or small-scale businesses so that I give out referral information.

If you have any suggestions, let me know!

 

@ Chipo Muponisi, unedited Post

 

 

This Week’s Discussion Question: Weight Gain

 

 

Post Your Comments on the topic below:

Several scholars argue that people gain weight from constant and untreated stress. And that, there are various ways of being stressed. This week, I would like us to discuss The stress coming from delays initiated by other people in your life.

Let’s discuss what you would do in such as situation! For example, you want to finish a piece of work, but you cannot because another important part is held by someone else, who lives in an area you cannot access personally except for that person. How do you deal with that situation…

  1. Send in your comments as short or as long as you want
  2. Or, you can post a video, I would compile various contributions from different people

Cheers,

Chipo

 

Rolled Fried Chicken

 

 

Watch this video about what I call ROLLED FRIED CHICKEN. I improvised this recipe when I was still in primary school. I love it. I hope that you would love it as well. This video quality is not great  due to a broken lens. Yet, the recipe is great. Try it! You might just  like it…

 

NB: People dieting/exercising to lose weight can eat it…it is safe because of the following:

  • I use only 1 tablespoon of vegetable oil on a non-sticking pan
  • I make sure that the skin and fats are striped off the chicken
  • The chicken stalk is made from the bone marrow if the chicken is organically grown. If not, it is made from chicken flesh…

 

 

 

 

@ Chipo Muponisi August 2012