1.   1. In Hot Water – A hot bath, shower, or hot tub increases blood flow and relaxes muscle tension.

2.     Comic Relief – Joking with a friend, a funny movie, a comedy channel, or a comedy club re-focuses negative thinking, and increases respiration, blood flow, positive mood chemicals (endorphins, serotonin), and calories burned.

3.     Game On – Use your creativity to make games out of household chores and daily activities. Have roommates, partners, children, or grandchildren join in the fun.

4.     Get a Grip – Embraces (for at least 15 seconds) increase relaxation, body acceptance, and a sense of connectedness.

5.     See the Light – Surround yourself with bright yellow light for 10-15 minutes after waking to improve alertness and mood in the morning. 

6.     Count Your Blessings – At some point during the day list the things you’ve accomplished, the positive things and people in your life, and the enjoyable things you can look forward to. 

7.     Kodak Moments – Keep a collection of pictures of events you enjoyed. Look at them when you feel stress or the urge to binge to alter your mood. 

8.     A Helping Hand – Discover the satisfaction and enjoyment of volunteering for others in a variety of ways. It can give you a healthy big-picture perspective. 

9.     Hip Hop – Do some dance or body movement (i.e., yoga) at home, taking lessons, at health clubs, or at dance clubs. See #2 for benefits. It also increases body awareness and acceptance. Use stairs when possible.

10.  Hit the Road – Take a break from the stressors that trigger impulsive eating. Take a day trip to the beach (bundle up!), or a weekend trip to Florida. Plan to bring healthy foods along with you.

11.  Time Out –Plan rewarding self-care activities (like those above) into your day the day before to prevent stress buildups and impulsive eating.  

12.  Just Rewards – Plan a rewarding meal or snack within your guidelines consistently to prevent feeling restricted and eating impulsively. 

13.  Out of Sight – Store extra food away before sitting down to eat. Dine in a room away from the kitchen if possible. Negotiate with others to only eat healthy foods in front of you, and to store away potential binge foods.

14.  High Society – Eat with someone. Plan relaxing, enjoyable conversation topics. Fill your mouth with rich words instead of rich foods.

15.  Home Team – Tell loved ones the importance of achieving your goals. Reward them with positive feedback, affection, or a fun activity together when they assist you. Spend more time with those you feel relaxed with.  

16.  Cut Yourself Some Slack – Making changes is challenging. Plan to take realistic small steps, and give yourself credit (as in #6) for the progress you are making – even if the weight hasn’t changed as hoped. The most important thing is creating a constructive lifestyle for a healthy and enjoyable future.