<< Back to the Index
OP Contact Card Symbol

Day 99 100 Days of Weight Loss Revisited...It's not in here!


Day 99: It's not in here!

No matter how long you stay on your diet or maintenance plan, food will still always look good! And you'll never be completely free of the temptation to eat something when you feel stressed or upset and need nurturing and solace.

On days when the world lets you down, food will always have an appeal. It's simply quick, easy, and available, giving you an instant solution to whatever's troubling you.

To safeguard yourself from struggles with emotional eating, you've learned a lot of tricks such as placing notes on your mirror or repeating certain phrases to yourself. But here's one more way to catch yourself before you dig into the food.

"It's not in here!"

Make a sign that says, "It's not in here!" Then place it at eye level on your refrigerator or your cupboard. Whenever you start to open these doors, read the sign and remind yourself that food cannot be a solution to your emotional needs.

Then pull out all your resources for emotional coping and do something else. Instead of staring into the refrigerator at the end of the day, use healthier ways to get an "instant fix." Keep some baby carrots or celery available for when you want to chew on your boss. Maintain a good supply of your favorite teas or special diet sodas within easy reach.

Seek out the perfect music to play on those days when you're troubled or exhausted. Store it in your CD player or other device so you can hit the "play" button as soon as you get in the car or walk in your front door.

Move toward joy

While eating can certainly give you pleasure, it doesn't bring real peace or joy. After a difficult day, food won't provide the true level of nurturing and satisfaction you seek. So instead of eating to feel better, look for a solution that will actually address your real needs.

Continue to discover what works for you, then use these tricks again and again to help you manage life without reaching for food. If you weaken and you're tempted to rip open the cookies or chips, remind yourself, "What I really need isn't in here!" Then look for healthy ways to address your needs and move yourself closer to the true joy of life.

Today's tasks.

Make a sign that says "It's not in here!" Post it in an obvious place on your refrigerator. Write the same words in your notebook, and then define exactly what that means for you.

If your solution isn't found in the cupboards or the refrigerator, where will you find it?

Create a list of instant resources you can go to when you're sliding toward emotional eating.

Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans. The text of the book, 100 Days of Weight Loss by Linda Spangle, RN, MA (Thomas Nelson Publishing, 2007) is made available through an exclusive licensing agreement with the author. This content may not be reproduced, sold or redistributed without express written permission of the author.

  kc Replied:

I definitely need a sign "It's not in here!"

  Jeanne- CE! Replied:

Wow, day 99 already!

Contact Card Symbol

  Anonymous Replied:

This was a good team, 2014. That was a crazy year 2013 don't want to visit that one again. Everyone was in their own worlds an some? I'm still puzzled about.

Contact Card Symbol

  Anonymous Replied:

Nope that was 2016 Well they did good as a team.

The opinions expressed on this forum may not represent the opinions of Please consult your physician to determine the weight, nutrition and exercise levels that are best for you.