I have never been overweight, apart from post-baby. Would it be helpful for me to tell you how I stay slim?
Disclaimer: I consider myself very fortunate to have been raised by a mother who a) gave us a love of healthy food and being active and b) never had food issues herself, so I have never learned to be an emotional eater.
I really think emotional eating is a huge issue for a lot of my friends. And I don't claim to have the answer to overcome this. I do know, however, that it's a lot harder to "binge" on healthy food. And I believe the food "industry" manufactures food that is addictive, precisely so that you'll buy more.
My self-imposed rules, because contrary to what people around me believe, I'm not "effortlessly" slim. I work at it.
- nothing is banned, because that would create cravings (I love cake, but I eat it 2-3 times a week not every day)
- food is neither reward nor punishment
- vegetables at every meal
- I don't count calories but I do count fruit & veg - aim for 7 a day
- eat for health not weight - look at the nutritional value and eat mostly whole foods
- carbs are fine but 90% of the time they are brown not white
- drink mainly water or green tea, apart from one coffee & milk a day and approx two glasses of wine a week
- eat mainly dark chocolate (70%), soon milk chocolate will taste too sweet by comparison
- walk everywhere if time permits
- plan ahead so time does permit!
- do a form of exercise you love, 2-3 times a week (I am not naturally sporty but enjoy swimming and cycling)
- snacks are to tide you over till a mealtime, not fill you up (nuts, fruit, yoghurt)
- don't starve yourself, if you're hungry between meals have a healthy snack
- no low-fat or diet anything, it is usually full of sugar or nasties
- cook from scratch every day - not necessarily fancy, jacket potato and tuna is fine, with some green veg on the side! if you cook from scratch then there will be no secret addictive ingredients to make you binge eat
- lean protein with every meal
- don't buy biscuits or crisps (if you're desperate, bake some, it'll probably not be worth the effort)
- don't buy sweets for your children, that way they are not there to tempt you (and your DCs don't need them)
- eat seasonally
- meal plan all the time
- eat at roughly the same time every day
- eat dinner earlier rather than later (for me 7pm)
- if you need something upstairs, get it now, all activity is good (I potter a lot)