All Day Long, I Dream About Food

Ever feel like food is all you think about?

The average person spends over an hour each day thinking about food. Some of it is a natural homeostatic process, but the rest of it adds up to a lot of unproductive time.   

It’s often due to mindlessness, boredom and deficiencies in other areas. And it can cause big problems, especially this time of year.

We are about to face the most brutal stretch of calorie-consuming, weight-gaining months of the year. The gauntlet of September through December is when most people have their biggest weight surge.  

Between the shortened days of sunlight, cooler temperatures, holidays, parties and all the seasonal comfort foods, it’s easy to match the national average of 8-10 pounds of weight gain during this stretch.

In order to avoid it this year, we are going to need a plan. 

I like to start with the concept of addition before subtraction. Instead of depriving and restricting — which never lasts — try crowding out some of the bad and extra calories with proper hydration and increased veggies and fruits.

Most people walk around lacking in these two areas and often mistake hunger cues for these deficiencies.

Did you know that you can lose up to a liter of water through a night’s sleep? By developing an early morning ritual of water intake, you can set the table for success the rest of the day and quell many of the tendencies for highly processed foods and mindless eating.

And as far as produce goes, shoot for a minimum of 6-8 servings (fist size) per day, especially before a social gathering or any time you are notorious for making poor choices.

Another strategy is to match your intake to your activity. For example, on days that I lift weights and have a normal work day, my caloric intake is about half of what it is on days that I ride or play tennis. By understanding and planning your meals around the intensity of your day, you can control your energy balance. And energy balance determines your weight. 

Many grossly overestimate the amount of activity they have each day and underestimate the amount they consume. Even the most basic activity tracker can be useful to shine a light on just how active you are. Take note of your steps each day for a week and look for trends of high activity vs minimal activity. Then try and up your intensity on days you know you’ll have less control over what, when and where you will eat.

Try these strategies and be mindful from the moment you get up. Know what your intentions are for the day. And then, live up to your intentions.  

Make this be your best holiday season yet!