Posts Tagged ‘food control’
Have you ever noticed that when you aren’t satisfied by the food you are eating, you eat even more in an attempt to get satisfaction?
Maybe you are settling for food you think you should have, instead of what you really want. Or maybe you think you want a food because it is supposed to be good or once was, so you eat it expecting a certain experience. I see this happen a lot with my clients who overeat out of a desire to feel good only to end up feeling disappointed, full and wishing they hadn’t eaten so much. They don’t even recognize this pattern because it is subconscious and they aren’t paying enough attention to how they feel physically or emotionally.
In our culture where dieting rules, we aren’t taught to value the importance of eating for satisfaction. In fact we are taught the opposite. We take on the belief it is virtuous to avoid the food we love, feel badly if we succumb to foods that are really good and assume that any food we really want is a bad food. We proudly deny the need in ourselves to enjoy food and feel satisfied, believing we are being good and will be rewarded on the scale. Sometimes that works, but very often it doesn’t.
Satisfaction is a genuine need that a part of you (often your inner child) craves and will do anything to get. Instead of resisting this desire to enjoy certain foods, give yourself permission to have the food and fully appreciate it without any guilt. If you are afraid of overdoing it, which is a valid concern at first, be strategic as to how much of your favorite food you can access at one time. If what you really want is Ben & Jerry’s ice cream, see if you can get just one Ben & Jerry’s ice cream bar in your favorite flavor. If you love a certain type of cookie or candy, find a way to get or create packages of just a couple at a time.
What so many of my clients have discovered to their amazement is that once they have permission to have their favorite foods and to experience the pleasure of satisfaction, they don’t want to eat all that much of it. When they pay attention to how good it tastes, they don’t overeat. Instead they may have just one of the two cookies they put on a plate, just one slice of pizza with a salad or just a few bites of a rich yummy dessert. That is all they really wanted, and they are amazed that by giving themselves what they really want they are intuitively and naturally in control. There isn’t any struggle or resistance.
It is when you deprive yourself, you give the food control over you. You obsess about it, eat it when no one is looking, eat too much of it or eat everything else in sight. It’s as if you are helpless to control yourself, and you are when you are unaware of the subconscious need to be satisfied that is driving your behaviors.
The same thing happens when you think you are allowing yourself a favorite food but still carry the diet mentality, believing you really shouldn’t have it and feeling guilty about it. When this happens, you can’t fully experience satisfaction. Instead the guilt feeds emotional eating, which causes you to overeat and create more fear about being out of control around this food.
When you stop judging foods as good or bad and allow yourself the pleasure of eating what you really enjoy, you discover it doesn’t take all that much to be satisfied. Even three bites can be enough, which is why some people go by the three-bite rule for yummy foods that aren’t highly nutritious, such as desserts and appetizers. I personally love dark chocolate and have two bites (1/2 square of bittersweet Bakers) with my lunch and dinner most days of the week. It does the trick and I can have chocolate in the house without overindulging. You can too.
This month, pick a food you’ve denied yourself that would be satisfying. Find a way to start off with just a bit of it in a controlled way, so you don’t scare yourself or experience overdoing it while you are still susceptible to the good/bad mentality and subsequent guilt.
Do you binge, but don’t purge? Do you overeat at night on a regular basis? Do you eat when you are stressed or to cope? Do you eat in secret? Do you feel like a sugar or carbs addict? Do you eat lots of junk food?
Are you good during the day, but bad with food at night? Do you overeat forbidden foods before or after a diet? Have you been on multiple diets, yet still can’t seem to make healthy food choices or stay in control around certain foods? Or do you have restrictive eating and cheat days?
If you said yes to any of these, you have an eating problem. That does not mean you have an eating disorder, but you may be heading for one if you don’t change the way you eat and your relationship with food. Those with eating disorders are diagnosed with bulimia, anorexia or binge eating disorder, which are severe enough to put one’s health in danger.
Julia never worried about having an eating problem. She’d done about ten diets by the time she was 30, and she knew she could always diet to get into her favorite little dress when she needed to. But as her work got more stressful and her boyfriend began needling her about losing weight, she started skipping meals during the day and bingeing at night, often alone. She couldn’t seem to control what it said on the scale, and this scared her. She didn’t want to lose her boyfriend, so she starting purging after dinner and weighing herself constantly to ensure she was losing enough weight. Soon her routine became the norm, until she landed in the hospital weighing under a hundred pounds. She was stunned to realize she had taken things so far. She never intended to become bulimic.
It is likely that more than half of all adults in the US have an eating problem, but it goes undetected and unreported. No one talks about overeating, night eating, stress eating, emotional eating, sweets or junk food eating as a serious problem, but those who have these food patterns know it isn’t healthy and often carry feelings of shame about the way they eat. Many are also at risk, like Julia, of shifting into eating disorder behaviors.
Sadly, dieting contributes to the problem, yet dieting is the primary solution people are given to resolve eating issues by well-meaning physicians, nurses, coaches and nutritionists. In research conducted nearly twenty years ago, it was determined that 35% of those who dieted became pathological dieters, and a fourth of these people would progress into eating disorders. Very likely those percentages are much higher today, which explains why specialized eating disorder treatment centers are seeing such an increase in patients.
So what are the signs you may be heading for an eating disorder?
1) You are continually obsessed with counting calories, your weight, or what type of food you are (or are not) eating.
2) You get on the scale multiple times a day to check your weight.
3) You believe you are never perfect or thin enough, and you must control yourself with more restrictions and diligence to reach that state of perfection.
4) You exercise excessively to compensate for eating or to punish yourself for eating too much.
5) You hate your body, no matter how thin you get.
6) You are ashamed of the way you eat and often eat in hiding.
You don’t have to progress into an eating disorder to get help. More dieticians, coaches like myself, and a growing number of psychologists are now skilled in treating eating problems, particularly emotional eating, binge eating and body image issues. It is far easier to resolve these issues before they become life-threatening, but you have to be willing to reach out for our help.
The good news is, eating problems are fairly easy to resolve. So don’t wait to get help if you think you have a problem, no matter how small you think it might be. You can eat normally, and you can be free of the shame you carry about your body and yourself. I know, because I used to carry that shame and struggled with eating issues for most of my life. I wish I had gotten help sooner. So does Julia.
Does it make you uncomfortable to throw out food these days, compelling you to eat it instead? Did you grow up hearing that kids are starving in Africa, to always clean your plate or that throwing out food is no different than wasting money? Many of us did and it hits home during an economic recession, but that doesn’t mean those beliefs warrant eating food that you don’t need or don’t want. Instead, it may be time to reconsider the benefits of wasting food rather than eating it.
If you stop and think about it, whether you finish eating something or you don’t will not save you money, and having a clean plate as an adult is really a habit and doesn’t serve any real purpose. To address these beliefs requires a change in thinking and some techniques to change your habits.
It starts by looking at these beliefs and deciding if they still serve you or not. If not, what belief would make more sense for you now, such as “before I get full, no matter how much is on my plate, I will stop eating and determine the best thing to do with the remaining food.” Sometimes the best thing is to save them as leftovers, mix them with new ingredients for another dish, or ask for a doggy bag. Or you could throw the rest of it out, if none of these are possible.
Throwing food away is more challenging for most of us. It really does feel like money is being wasted, but this needs to be put in perspective. If you can’t see a way to save it, then you are faced with two options. Eat it or toss it. The cost of tossing it may be far cheaper than the cost of eating it – if you take a long term view rather than an immediate one.
Let’s look at the cost of wasting it versus putting it on your waist. Often this issue comes up at dinner time, which is the most expensive meal of the day. If the meal costs $16 and there is 25% more than you need, then the amount you don’t eat is worth $4. If this happens five times a week, and you can’t find a way to reuse the food three of those times, the total cost for the week is $12. Or perhaps you didn’t eat half of the food on some of those occasions, so the total cost is $20. How often do you spend $20 a week on things you don’t really need? Could you buy smaller portions of food, split portions with others or put less food out on your plate to begin with to avoid the extra expense?
Now consider eating all that food instead. If you eat a few hundred more calories than you need or than you burn off, you are putting on weight. As you gain weight, you need larger clothes and you will likely contemplate starting a new diet. Both can be costly. How much have you spent in the last year doing a diet or on buying new clothes – either from gaining weight or yo-yoing down and back up?
In addition, this weight gain often gets added around your mid-section, and this fat is the leading cause of high cholesterol, high blood pressure, insulin resistance, and the need for medications. What are you spending in co-pays for doctor visits and medications related to these conditions?
And there is one more thing to think about. Overeating affects your energy level, your mood and your self confidence. What is it costing you to feel lousy and dragged down? Probably more than you think.
While wasting food is not ideal, it is better to look at your options than to carry a black and white belief about waste. The next time you find yourself with more food than you need or want, consider what your beliefs are, if you think they make sense, and what would be better. You have the power to challenge and change your beliefs around food if you stop and look at them. This week, take the opportunity to see what your beliefs about wasting food are costing you.
Maria Menounos is one of many celebrities with a weight loss success story, and I happen to see yet another story about how she has learned the secret to staying slim and taking care of herself. So I am re-posting an article I wrote a few years ago when she first put out her book about it.
Her story is intriguing – not by all that she did to lose weight, which was creating a healthy lifestyle, but by the way she changed how she saw and treated herself.
I first came across her story on the Huffington Post, called Maria Menounos’ Secret Weight Loss Trick. A great title but not representational of what she did for herself. She is like a lot of young people who have been athletic growing up and then stopped being so active when they started working as teenagers, while preparing for college and trying to excel and please everyone around them. In her case, working nearly 20 hours a day 7 days a week, fueled by junk food and pastries.
As she indulged in her new diet, she knew she was having foods she shouldn’t have and felt guilty. As she began to get heavier and criticized for her weight gain, she turned to more food. When others were indulging, she would indulge with them. And the worse she felt about herself and her choices, the more she ate the forbidden foods she knew she shouldn’t have. Sound familiar?
She refers to her struggle with food as emotional eating, after she finally realized that she turned to food to avoid her feelings, how she felt about her body and her need to please others at her own expense. As she began to find ways to care about herself, she began to love herself. And the more she loved herself, the more she took care of herself. And that is just how it works.
The less you like yourself or the more ashamed you feel about your body or your choices, the less you feel deserving of taking care of yourself. On the flip side, the more you care about yourself, the more self-esteem you gain, and the more you want to do things to take even better care of your body. This is only possible when you stop the judgment of your choices and have empathy and compassion for yourself.
Judgment leads to self-criticism, self-loathing and self-destruction. And that becomes a spiral that spins out of control, pulling you deeper into a place of denial and excessive eating. When you judge yourself, you can only see your failure, your inability to be perfect and your shame. You can’t see anything else, and you remain stuck in the belief that you are unlovable, unworthy and undeserving – even if you don’t know you belief this. In that place, food is comforting and a means to minimizing the pain and loathing. It also proves that you are as bad as you believe you are, and it feeds on itself.
Maria talks about how being a people pleaser and working insane hours led to malnutrition, a forty-pound weight gain, and poor health. She struggled to care enough about herself to do anything about it. Fortunately a loving, compassionate friend helped her to start making positive food and life choices. And the more she began to be good to herself and feel better, the more she appreciated herself and her struggle. And the more compassion and love she had for herself, the more she began to take better care of her body, make healthier choices and remove herself from negative relationships. The better you feel emotionally, the less you turn to food for emotional comfort. And that is what helped Maria break free of her struggle with food.
Maria learned through her journey that the key to being in control with food is to be in touch with your own physical and emotional needs without judgment. And that is indeed the key to success. It is the first step to having compassion for yourself without apology, listening to what your body needs and wants, and honoring yourself. In the process, you begin to shift into a healthy lifestyle and from that a healthy and sustainable weight loss follows. You also shift your emotions about your weight and your body, which reduces your stress and the hormonal production of fat that occurs when stress is present. It isn’t really a trick, yet it is the secret.
You know you shouldn’t have that piece of cake, the Girl Scout cookies or the candy that is calling your name, but you just can’t help yourself. You just have to have some. The next thing you know, you’ve eaten more than you wanted and now you are feeling a bit full and guilty. Once again you just couldn’t seem to stay in control around food. Has this happened to you recently – like over the holidays?
Feeling out of control around food can happen to the best of us, and right now it is happening to a great many people who have tried so hard to stick to their New Year’s resolutions and are giving in to their forbidden foods. Succumbing to what isn’t on a diet is inevitable. The more you try to force yourself to resist something you want and believe you shouldn’t have, the more you rebel against that restriction. Have you ever noticed that when you are deprived of something, you want it all the more?
Rebelling is a valid emotional reaction to being deprived of your needs and wants. It isn’t just “what you resist, persists,” although that universal law certainly plays a role. It is the battle between your inner voices, where one part of you is determined to enforce the restrictions you believe are necessary, and another part of you rebels against that enforcement and doesn’t frankly care about your rules.
You can almost hear your inner child or rebel’s voice when you go for that cookie or candy saying, “I don’t care; I’m going to have it anyway. You can’t stop me”. That emotional part of you drowns out your parental enforcer voice that is strongly reminding you not to eat foods believed to be on the forbidden foods list. In fact, the louder and more controlling your enforcer gets, the more determined your “rebelling child” is to get what it wants. In the end, your rebelling child almost always gets the cake, cookies or candy, and usually in large quantities.
You may be thinking that the only way to control your behavior around food you shouldn’t have is to give your enforcer a bigger stick, but that only causes your rebelling child to act out even more and leads to bingeing. You’ve probably tried getting tougher on yourself to behave. Yet as hard as you may have tried, most likely your “good” behavior didn’t last and you succumbed and gave in. The more you beat yourself up for being “bad”, the more likely you continue that “bad” behavior.
The reason is emotional. If you harshly judge yourself and feel bad or guilty for eating what you shouldn’t, you will eat to push away the bad feelings, to prove yourself right that you are bad and to find a way of feeling good.
The way to be in control around food is to stop judging your behavior and foods. Instead of believing any food is bad, recognize that it is the quantity of a food that becomes problematic. If you love a certain type of cookie, give yourself permission to have it with a balanced meal and enjoy it. By giving yourself permission, you are taking care of your inner child’s needs and giving yourself satisfaction and pleasure. There is nothing wrong with that. In fact, by giving yourself permission to have any food you want whenever you want it, you will find you don’t really want all that much of it. You’ve removed the power of the food and the enforcer’s role of trying to control you.
It is when you are depriving yourself that you are emotionally compelled to make up for being deprived. This is true whether you think you should be deprived of ever having the food again, will surely be deprived because of an upcoming diet, have just been deprived having stopped a diet, or were deprived in your past. Many people are overeating foods they were once unable to have, even as far back as fifty years ago. An older man in one of my audiences wanted to know what he could do about overeating desserts every night. It turns out he grew up in the depression when sugar was rationed and he seldom got desserts. He is still compelled to make up for having been deprived of the desserts he wanted as a kid.
This week, pay attention to the foods you are trying to restrict and notice how this affects your behavior. Then try giving yourself permission to have that food in moderation and see if you really want all that much of it.
My client Lori had stopped eating junk food after learning how easy it was to be consciously in control of her food. She was also finding, much to her surprise, how much she actually wanted to eat whole foods and vegetables. She was having fun cooking up healthy recipes, easily making healthy choices and loving how good she felt. Lori told me she couldn’t imagine ever going back to her daily Dunkin Donuts, McDonalds and late night snicker’s bar routine. She just couldn’t see why she would want to do that again.
Yet two weeks later, when she called in for her session, she had done just that. She felt awful about failing and what she’d been doing to her body, and she couldn’t believe she’d gone back to a routine she knew didn’t work for her. She felt even worse that up until the moment she picked up the phone to call me, she hadn’t even realized how far she had slipped. And then she told me that her daughter had been in a serious accident 10 days earlier and was still in critical condition.
All she’d been able to focus on was getting back and forth to the hospital, rearranging her schedule to be with her daughter as much as possible, dealing with the doctors and insurance company, and dealing with her emotions about her daughter surviving and what would happen in the months ahead. Yet she knew that letting her own health slide wasn’t going to help, and she felt terrible for not being able to keep up her new habits.
The truth is, getting derailed was to be expected and nothing to feel terrible about, especially so soon after making those healthy changes. And once she understood what had happened and why, she was able to get back on track and come up with a healthy routine during the next eight weeks her daughter was in critical care.
What happened was simple. While she was busy focusing on her daughter, she put her eating choices on autopilot and turned them over to her subconscious. Her subconscious then defaulted to her junk-food routine, which was more deeply established than her newer healthy choices. She hadn’t even noticed, because her conscious awareness was consumed by her daughter’s situation.
When you aren’t conscious, your subconscious runs your habitual and deeply ingrained patterns on autopilot. Just like getting in the car and turning the driving over to that part of you that knows how to drive, as you think about other things. Obviously, the more conscious you are of your driving, the more likely you are to make better decisions when a dangerous situation arises. Just as with food. The more conscious you are of what your body needs and how it feels, the more likely you will make healthier choices.
That is why being conscious of how you feel when you eat (whether it is how hungry you are, how you feel physically orhow satisfied you are) is key to being in control of your behavior around food, especially in the first year of making significant changes in your eating routines. In time, when you have fully reprogrammed your subconscious with healthier habits, then running on autopilot is less of a problem. But until then, having a way to stay conscious around food and putting strategies in place to make it easier to make healthy choices during the day is the best way to stay on course, even when you are facing challenging situations.
Lori was so grateful she didn’t have to feel guilty, and she realized that it didn’t take all that much effort to have a good breakfast, keep an eye on her hunger levels, have some healthy snacks with her during the day and get a decent dinner in the hospital cafeteria. It was simply a matter of conscious awareness.
We all have done it. We decide to start eating better, exercising regularly or taking better care of ourselves, yet despite our good intentions we don’t have much success in sticking with these changes.
Our Food & Fitness Behaviors Are Driven Subconsciously
It doesn’t seem like it should be that hard to do what we say we want to do or to make healthier changes we know would make our lives better. As one woman said to me recently, “I am smart, I know this is important, and I’m in control in other areas of my life, so it doesn’t make sense that I can’t be more successful with eating well and exercising.” The truth is that our behaviors around food and fitness aren’t driven by rationale; they are driven by subconscious beliefs and emotions that are intertwined and multi-faceted.
Cocktail Party Sabotage
Imagine being at a business cocktail party that has plates of appetizers being offered around the room and a banquet of pastries, salads, meats, side dishes and desserts. You don’t know many people there and you aren’t very comfortable in these types of situations. You are also out of town and traveling on a tight budget. When you get to the event you buy a glass of wine and look for people you might know.
You don’t see anyone familiar, and while you stand there you are offered some appetizers. You take one, and then as you are approached by others with trays of more appetizers, you take another and another. You try talking to a few people, but don’t really connect to them. Next thing you do is head over to the buffet tables. You fill a plate, and when that’s done you go back for more. You still don’t see people you know, but you do see lots of people talking and having a good time. You go for another glass of wine and talk briefly with a gal who clearly is looking for someone else. You also find yourself eying the dessert table. Soon you are filling up your plate once more with lots of wonderful little cakes and chocolates. You could stand there all night enjoying those rich desserts, but you decide you’ve had enough and go back to your room. You feel sick from all the food and wish you hadn’t had so much. It’s a familiar feeling, and you don’t want to think about it, so you just go to bed.
Uncovering the Real Issues
For a client of mine, who had this experience and is willing to let me share this with you, she finally came to understand what was driving her to over indulge at events like this. As we talked through what happened, she realized that she was feeling a lot of anxiety because she doesn’t know how to approach people who are already talking and then isn’t sure what to say. She was also feeling vulnerable because she’s overweight and believes people automatically assume the worst about her. And she was feeling unwelcome, because she was never welcomed at school parties or events as a kid. And that led to her feeling ashamed of who she was because she was never thin enough to please her parents.
She was surprised by the depth of emotion she was experiencing and could see how using food was a way to push these feelings away at the business event. By talking about them, she was getting a way to validate the feelings and start to get them out, instead of keeping them repressed and turning to emotional eating. She also got insights about what she needed, such as tips for networking and approaching people. There are books and programs for this, which would give her more confidence. She also needed to change her belief that people assume the worst about her, and she had plenty of examples where this wasn’t true. And she could see that she had anger towards her parents for judging her body, when in fact she wasn’t that overweight as a child. They just compared her to her ultra-thin sister and considered her the fat one.
She also realized as we talked, that for her a banquet of free food shouldn’t go to waste, especially since money was tight. She often overate when food was readily available and she hated to see food go to waste, even if it was food she didn’t even like. As a result, she often overindulged, only to feel really sick afterwards and nearly pass out from getting so full. She said this really affected her productivity at work and some days she didn’t even go in because she felt like she was in a fog. I asked her how much that was costing her, and she had an ah-ha moment. Maybe it was costing her more to eat all that food than to simply let it go to waste. Not only did it cost her at work, but it cost her more in healthcare costs and having to buy larger and larger clothes. And it cost her in low energy and poor self esteem. Not only that, the heavier and worse she felt about herself, the harder it was to feel welcome walking up to people at business events.
Creating Easy Resolutions
As you can see, her behavior with food that night at the cocktail event was being driven by many different emotions and beliefs, some of which dated back to her childhood, that she couldn’t see for herself. Yet once she was aware of them and began to address the feelings, change her beliefs and get networking guidance, she found she could attend any event without turning to food as her crutch. She finally felt free and relaxed, and to her surprise she discovered she loved networking and now goes to events frequently.
When you can peel back the layers and understand what is driving your behaviors, you may be surprised yourself to find that what is really going on is more complex than you might expect and may have nothing to do with food. Fortunately, once you know the underlying drivers of self-sabotage, whether they are related to food, fitness or any other behavior, the real issues are usually fairly easily to resolve.
Christina Aguilera has been attacked for being too skinny and too fat, and she no longer cares what people think. In fact, she’s tossed out her scale and learned how to love her body no matter what size she is. She no longer obsesses about her weight or compares her self-worth with the numbers on the scale. And she’s not alone. Many celebrities have stopped using the scale, including Portia De Rossi, Valerie Bertinelli, Queen Latifah, Martine McCutcheon, Kyra Sedgwick, Jessica Alba, Maria Menounos and Jennifer Love Hewitt. They feel liberated and are looking better than ever.
Read the rest of this post at YourTango.com.
How many times have you given up on your diet or fitness routine because you weren’t good enough, didn’t do it all right or couldn’t exactly follow or complete what you had to do? My guess is more than once. The average person has given up close to a dozen times on their eating and exercise goals, and those experiences affect their self-confidence and an ability to succeed in the future.
The Truth about Perfection
Few people can perfectly follow a diet or a fitness program for weeks on end, unless they are professionalathletes or those who have the rare ability to be extremely self-disciplined. That leaves nearly everyone else who is trying to fit healthier habits into their busy and often unpredictable lifestyles.
What the contestants have been learning is that the goal isn’t to reach perfection or to be good; it is to gradually make healthier choices that leave them feeling good and setting their own new and realistic goals they honestly think they can reach each week. There is no diet or fitness agenda they must follow. Instead, they are learning to incorporate more and more healthier foods and activities into their day-to-day life as each week goes by. And despite all they are doing well, sometimes they overeat, choose unhealthy foods, over drink or can’t meet the fitness goal they had for themselves. Yet even when that happens, they can still say they had successes during the week. In fact, I make it a point to have them share their successes each week, and they all have them regardless of whether they fully met their goals or not.
Focus on What Went Well and Learn from the Challenges
When you acknowledge what went well, you get to see that the journey to a fit, healthy and great body is not about what you didn’t do well. Yet that is what most people focus on, which leads to feeling like a failure and feeling it is impossible to succeed. Instead, the journey is about celebrating all the little successes along the way as well as getting to see what didn’t go so well – and looking at those things without any judgment. Judgment is the quickest way to kill your motivation.
When things don’t go so well, that gives you an opportunity to look at the obstacles, challenges and inner issues with curiosity. There are always good reasons (vs bad reasons) for not following through or quite doing as you hoped. Looking at this way, you can see that in each case you can learn something and create a strategy or change in mindset to address it.
In the past couple of weeks, what didn’t go so well for a number of the group members were: limited exercising because of the heat and humidity, eating less well at summer parties, doing a bit more drinking, losing focus because of family distractions, and either being derailed by an injury or an illness.
Creating a Change in Mindset
To address these challenges, we talked about strategies and changes in mindset.
- For heat and humidity, the opportunity is to figure out ways to be active indoors, in the water or at cooler times of the day. You don’t have to use the heat and humidity as an excuse.
- For summer parties, bring healthy foods like a salad or vegetable side dish so you know you will have healthier foods to choose from. You don’t have to overeat because others are. You can throw out food if it isn’t that healthy and will be a temptation for days afterwards.
- For drinking, consider ways to drink less alcohol and still enjoy yourself. Maybe have seltzer water or make spritzers. You don’t have to get drunk to have fun or drink because others want you to.
- For an injury, consider getting physical therapy if it isn’t healing quickly or is an older injury. Most of the contestants have been seeing Bryan Labell PT & Associates in Rowley to address or prevent an injury. I will be writing more about PT in a future post. You may also be able to do activities that don’t impact the injured area, or you may just need a few days to recover from an overuse injury. You rarely have to stop being completely active when you get hurt for weeks at a time.
- For an illness, focus on getting well and being gentle with yourself. If you feel you can do light activity that is great, but the main thing to focus on is taking care of yourself and giving yourself time to recover. You are not guilty for giving yourself a break or resting when that is best for your body.
It is so easy to beat yourself up when things get in the way of keeping you from doing as you planned, but real life ebbs and flows and throws you curve balls. Things always get in the way or interfere with our best laid plans. Get over the judgment and look at what you can learn from the situation so the next time you have a game plan that makes it easier to adjust, accept or address the situation.
For more information about the contest, visit www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,
The past couple of weeks have been particularly challenging for a number of people in the groups. When I asked them to share any success they had despite the difficulties, they each found one they could feel good about.
When you focus on successes, you stop focusing on what you didn’t do, should have done or your perceived failures. Instead you see what did go well, what worked best for you and that you can succeed. This is critical to being able to stay on track.
For many of them in the groups, the one thing they found that really helped them to have some success was their awareness. For example, they stayed aware of when they got full, so even if they were triggered to overeat, they were able to stop before they lost control. They listened when their body started to hurt and took time off without feeling guilty. And they were conscious of their desire to turn to comfort or junk food, and if they did have some, they were able to keep it to a minimum. They shared honestly without beating themselves up and could see that by staying conscious of what was going on and how they were feeling, they didn’t revert to old habits which would have been so easy to do.
There will always be days or weeks when they will struggle with issues in their lives, don’t meet their goals or feel like they’ve gotten off track. It happens to all of us. A month ago I had vertigo for several weeks. Life isn’t predictable or easy to manage. Plans get changed, emotions get stirred up, injuries happen and illnesses will catch you off guard. Or worse, as in the case of one of our contestants, who has been out for weeks from a bad auto accident, you can get derailed for long periods of time.
Instead of judging yourself or getting caught up in the disappointment, what everyone in the groups are discovering is they can learn from these experiences and get right back on track. In fact, these are golden opportunities to create strategies for similar future situations. You can look back and see what might have worked better for you, which would have left you feeling good physically as well as mentally and emotionally. The objective isn’t to look back to see how you could have been better at being good, because that isn’t the issue. It is not about being good or bad. It is about doing what leaves you feeling good and about respecting your body and yourself.
Here are some strategies that resulted from our discussions:
- If you have worked your way up to walking for 25 minutes – or whatever amount you can now do, avoid taking a much longer walk even if a friend invites you to walk the length of our new rail trail or any other great walk in the area. Know your limits and speak up, letting that person know you’d love to walk but that after x number of minutes you’ll have to turn around.
- Remind yourself that 10 minutes, one mile or one loop around the block is enough exercise, if that is all you think you feel up for. It is better than nothing, and who knows, you may find you want to do more once you get started.
- If you begin to notice some aches or pain in your feet or legs, don’t push through it or pretend it isn’t there and continue with your goals for the week. Instead to take it as a warning signal that you may need to back off the exercising, do some icing, add in more stretching, see a practitioner or do an activity that doesn’t put exertion on that area.
- If you are making dessert for company that is visiting, you don’t have to serve big pieces or an 1/8th of a pie. You can make the servings much smaller, so each person doesn’t feel compelled to eat more than they want or need.
- Notice if you are really enjoying the food you are eating and if it is really all that satisfying. If you aren’t satisfied or don’t really want any more of it, to throw it away – even if it is ice cream.
- Buy one meal and split it three-ways with the kids instead of a full meal and two kid meals.
- And last, but not least, sometimes you have to tell yourself to “Just Do It”. We all have times when we come up with excuses and resist doing something we know will feel good once we get started, and it helps to give yourself a strong nudge to just go do it anyway. When I first started exercising, that is exactly what worked for me. I would say to myself, “too bad, no discussion, just go it”, and that would be enough to get me in my sneakers and downstairs.
Read What the Participants Have to Say
Find out what else the group participants learned from talking through ways to create strategies from their challenges.
Have a fit and healthy week,
This week the topic was on subconscious eating and how to address those times when food seems to have all the power and you just can’t stop yourself from losing control. While everyone is feeling more in control with food choices and portions, they are still prone to over indulging and eating when they aren’t hungry from subconscious triggers. By knowing more about them and how to deal with them, they will be better prepared and more easily avoid getting triggered to eat out of control.
Your Behavior is the Tip of the Iceberg
It is so easy to judge your behaviors as good or bad, yet it is never that simple. When you over indulge, for example, the behavior may appear bad but that misrepresents what is going on. It is not a matter of being good or bad, but instead of understanding what drove you to have that behavior. Your behaviors stem from your subconscious thoughts, beliefs and feelings, most of which you aren’t even aware of. All you see is the behavior; not all that lies beneath it. To change your behavior, you need to expose what is driving it, and that is what I spent the session explaining how to do.
The Behavior Chain of Events:
Situation —Beliefs —Thoughts —Feelings —Behavior —Beliefs —Thoughts —Feelings —Behavior —
When something happens during your day, your thoughts about the situation are determined by your beliefs (most of which you absorbed from others you thought knew best as you grew up but may not necessarily be in your best interests) and these thoughts often create feelings about what is happening, whether you realize they are there or not. If you are like most people, the next thing you know after experiencing a trying situation is you are eating something you don’t really even want or losing control around foods you know you shouldn’t have. That then triggers beliefs about your eating behavior, which leads to negative thoughts and emotions, which drives you to eat even more.
For example; if you experience something that you believe is unfair, your thoughts reflect that and you begin to feel annoyed or upset. But seldom is there an opportunity to express those feelings, so you find yourself turning to food to avoid those feelings and to feel better. But you know that isn’t good and you shouldn’t do it, which leads to feeling even worse and continuing to eat out of greater frustration, shame and guilt. This is classic emotional eating, which I refer to as emotional repression since it works to keep you calm and your feelings under control – as in pushed out of consciousness. The problem is the emotions are still there, unresolved and ready to be triggered again.
As I shared with the groups, emotional eating is a term people use to cover many different aspects of subconsciously-driven eating behaviors, and it helps to separate eating driven by beliefs from those driven by emotions or to recognize when it is a combination of both.
Dealing with Beliefs Eating
If you overeat because you subconsciously believe you must finish everything on your plate, this would be a type of beliefs-driven eating behavior. There is no emotional component to it. Another example is eating food because you don’t want to throw it away or you want your money’s worth. Very often the beliefs you carry are those you got from other people or the media, and when you really stop to evaluate those beliefs will find they don’t serve you.
Does it really make sense to eat until you are sick to get your money’s worth or to skip meals to save your calories for dinner, which creates blood sugar lows and usually leads to night-time bingeing? Or does it make sense to overeat or eat food that makes you feel sick to take care of someone else’s feelings? Just because you perceive pressure to eat, doesn’t mean you have to eat or that the other person cares as much as you think.
You can change your beliefs once you identify the ones that don’t work for you. You can decide to create a new belief, like if you are done eating and can’t keep food as leftovers that throwing away food may be the best option.
Dealing with Emotional Eating
There are two primary types of eating that are driven by emotions. One is emotional repression, as I mentioned earlier. The other is when your emotions represent a reaction to having been or currently being deprived of food you want. This I call restrictive rebellion, where one part of you (the inner parent – holder of beliefs) enforces your dietary rules and the other part of you (the inner child – holder of emotions) rebels to get its unmet needs addressed. As most of us know, our emotions usually win one way or another, and often it is by going out of control with food.
The way to address these is to understand what it is you are feeling and what it is you need (to address those feelings) that don’t involve food. So if you are angry about something, determine what needs to be done to address what created that anger and allow yourself to acknowledge the anger, instead of repress it. And determine if there are additional emotions beneath the anger that need to also be addressed. The idea isn’t to dig up the past, but to identify what you feel and need now. In my book that goes along with this program, I go through the exact steps on how to do this.
Read What the Participants Have to Say
Learning about subconscious eating and specific examples of belief- and emotionally-driven eating was eye-opening to people in the groups. As several of them said, they now had greater insight about themselves and their relationship with food, and it all made more sense.
Find out what else the participants learned from this topic, which they usually add the week after this post goes live. Please feel free to add your own comments as you follow along.
To participate on your own or in a group (3 more groups starting soon), check out the contest website for details and tools at www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,