I feel for you. Your situation describes my story last year exactly so I hope this may help you...
I work long hours, grab fast food as it's quick and I Iove it. I also have lots of vending machines and charity boxes within metres of my office - all too easy. I felt out of control and frustrated.I made the decision that I am going to do it - assess what is wrong, your motivation, and start introducing new habits.First, what is out of balance?
[This has been a real challenge for me to recognise and admit to myself! I'm used to being Superwoman]Your issues may well be different than mine but this may give you some ideas.
1. My hours are excessively long & often 7 days a week.I cant keep this up. (although I've been doing it for years now)
2. I am sleep deprived, often getting 3 or less hours. This is serious because: I'm probably not that efficient as I'm too tired and lack of sleep leads to hormonal imbalance which impairs the judgement of when to stop eating!
3. I am stressed out. When I'm stressed, I eat. I think this is in part to settle the butterflies in the pit of the stomach and partly procrastinating when dealing with particularly stressful tasks.My motivation?
Identify what will motivate you - be creative.
I could never commit to my rewards. I lack self discipline. Recently sister visited and we discussed our concerns about each others' health. My sister at 53 had a heart attack but still smokes. I am morbidly obese and don't lose weight. We agree it is crazy , irresponsible. But we dont change.
We did a deal. I lose 10kg then she will quit smoking. (She's not ready right now anyway) She stays off the smokes and I keep losing weight. We both aim to get fit. The strange thing is we both feel like maybe we can do it for each other as we are worried about each other, even though we can't do it for ourself. My plan
Attack the issues head on.
- I am undertaking tasks which aren't my primary responsibility so I am determined to increasingly delegate. This is a stretch for me; I always feel other people stuff things up so it's just as easy to do it myself. I've got to change this.
- I am building up to 8 hours a night sleep. This is difficult for me as in my whole adult life I have been an insomniac and used it to my benefit. I've only had a patch of about a month of "reasonable sleep" since I was an adolescent. Over a period of time I aim to slowly increase my sleep hours until I find what I need to wake up naturally feeling refreshed. [That sounds like a dream to me right now. I have difficulty imagining it.
but hope it will happen ]
- I plan my routine. Initially food but I will add exercise soon. Eat a filling breakfast to lessen the urge to snack. I make a salad/soup/roll for lunch - it only takes a minute, and leave a large plastic container full of fruit & vegetables in the fridge at work. This is all I am allowed to eat while a work. No snacks. [if I have any I go crazy so best to have none.] Drink lots of water. Fruit/veg for morning tea, my salad/soup/roll for lunch fruit/veg for afternoon tea.
I hope this is of a benefit to you. Good luck