Create an "Instead List"
When hunger strikes and your resistance to go off plan weakens, it's time to take action. Take the time now to make what Medifast veteran Mary Jane Medlock calls an "Instead List" so you have it ready when you need it. The "Instead List" simply means that when you get hungry and feel tempted to binge or go off plan, pull out this list and do one or two of these things instead of eating. Most of time your cravings will go away by simply refocusing your attention on something else. Here is my list of 75 ideas. Most of these ideas are actually on my Instead List, and I hope it helps you come up with ideas when you create your own.
My Instead List
- drink water
- chew gum
- pop in a couple of sugar-free breath mints
- brush teeth with minty toothpaste
- use a minty mouthwash
- read a book
- listen to a podcast on my iPod
- surf the web
- go for a walk
- try a new kind of exercise
- write in a journal
- go window shopping (online or offline)
- browse through a clothing catalog
- call a friend
- answer email
- create a to-do list for the next day or week
- try on too large and too small clothes
- meditate or pray
- yoga
- play a game with someone
- take the dog for a walk or play ball with the dog
- play solitaire
- play a video game on computer
- work on a craft project that will keep hands busy
- work on a weight loss journey scrapbook
- read the newspaper
- balance checkbook
- create a clothing shopping list
- listen to favorite music
- watch a movie or rented DVD
- create a maintenance program recipe guide or meal plan
- make a plan for your maintenance program
- dance
- inventory your Medifast food
- reorganize your Medifast food
- create the entire week's meal plan
- reorganize your kitchen
- clean out a closet or cabinet
- reorganize the garage or basement
- wash and wax the car
- clean off your computer hard drive
- organize your digital photos
- backup your computer's files
- defrag your computer's hard drive
- update your computer's software, anti-virus, firewall and operating system
- clean out your email account
- plan a vacation or trip
- write a letter
- create a gift list, wish list or greeting card list
- pay bills
- visit the elderly
- go to the library or Amazon.com
- create a "I've Learned" list about your weight loss journey
- create a "What I want to do when I'm thin" list.
- mow the grass
- gardening
- learn something new (create a sublist of things you'd like to learn more about)
- tackle a chore you've been procrastinating about (create a sublist of things you have been putting off)
- clean out the refrigerator and freezer
- clean the oven
- do the laundry
- wash the windows both inside and out
- make a list of home improvements you'd like done and when
- groom the cat
- visit a neighbor
- go to the park
- spring clean (it's doesn't have to be spring to clean your house!)
- re-read the Medifast Quick Start Guide
- measure yourself - (Use the worksheet I sent you!)
- take another weight loss progress photo and compare your before/after photos (awesome appetite suppressant!)
- call someone you haven't talked to in years
- call someone you know who might be interested in losing weight or getting healthy (tell them about your success) - Remember, you'll get a nice referral bonus from me on your next order!
- listen to the recorded Take Shape For Life Teleconference calls (very motivating!)
- re-watch the Take Shape For Life DVD I sent you with the testimonials and program info - if you don't have one contact me
- listen to the "It's Not Your Fault" CD I sent you - if you don't have one contact me
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