Every
day at 4 p.m, a voice pops into your head and lists the contents of the vending
machine down the hall. Fritos. This has been a really stressful week, the voice
whispers, Fritos will help. In the middle row are salt and vinegar potato
chips. You ate a healthy lunch; one bag is okay. And down near the bottom,
there's that pack of chocolate-chip cookies. You can start getting skinny
tomorrow. What's one more day?
Some
afternoons, you find these mind games perfectly convincing.
Using
rationalizations to legitimize less-than-healthy eating is very common, and
often accompanies strict diets and zero-tolerance approaches to foods like
sweets. When eating becomes an all-or-nothing scenario -- you're either a
"good eater" (celery and beans) or a "bad eater" (ice cream
and pizza) -- anytime you want to indulge, you have to come up with an excuse.
But
this pattern can sabotage our healthy eating efforts and weight control
efforts.
Here
are six common scenarios which will help
you to work with your body and your emotions instead of cajoling yourself into
behavior that undermines your health.
I Deserve This
Scenario: You went to the gym, ate a salad
for lunch, and didn't lose your temper when your coworker dismissed your ideas.
Now it's dinnertime, and you want a big brownie for dessert. You earned it, you
tell yourself.
Solution: Distinguish between enjoying a
treat and rewarding yourself. Often when people use food as a reward, they also
use it as a punishment. It's a potentially harmful dynamic.
To
break the pattern, write a list of nonfood rewards. Consider the tangibles,
like a new pair of earrings, as well as simple pleasures, like giving yourself
permission to take a break.
When
you have a treat, try not to link it to "good" or "bad"
behavior. That means acknowledging that sometimes you just want a particular
food (say, a Fudgsicle), no justification needed.
I'm Upset
I'm Upset
Scenario: It's 10 p.m., and this is the first
moment of downtime you've had all day. Flooded by stress and fatigue, you
search for comfort in a huge bowl of chocolate ice cream.
Solution: Remember that emotional eating does
not have to be emotional overeating.
To
break this pattern, accept that sometimes you're going to eat to cope with your
emotions. But when you do, make self-care your first course. Relax as much as
you can before you start eating. Take a few quiet moments to breathe deeply.
Light a candle or put on some nice music. By taking the edge off your feelings,
you may not need as much food to feel better: a single cookie, for instance,
instead of the whole box.
I'm too busy to eat well.
I'm too busy to eat well.
Scenario: You're juggling extra hours at work
and an ailing parent. You know you should eat well, but if you add one more
thing to your "should" list, the balancing act might collapse.
Solution: Take small steps that don't require
much thought or effort. When you're overwhelmed by life, piling on detailed
diet requirements makes things even more complicated. Change doesn't have to be
drastic. Put an extra apple in your bag, for instance, so you have a healthy
snack at the ready. Or resolve to eat a couple fewer bites at every meal.
You'll find that better eating comes naturally -- and it won't feel like
another thing on your to-do list.
I Paid for It
I Paid for It
Scenario: You're at an all-you-can-eat
buffet. You tell yourself it would be a waste not to eat as much as possible.
Solution: Think of your budget in terms of
calories rather than cash. All-inclusive cruises and buffets prove especially
challenging for some people. Try to focus more on the calories than on the
cash. The same principle goes for free food that comes your way, such as pizza
left over from the meeting at work or bagels at the school function.
It's a Special Occasion.
Scenario: It's yet another coworker's
birthday, so for the third time this week, everyone's standing around the
office eating cake. Since it's a celebration, you let yourself have a piece.
Solution: Distinguish between routine
celebrations and truly special occasions. The latter occur infrequently and
involve a food or a moment set apart from your routine -- a monthly dinner date
with your best friend, perhaps, or Christmas, when your mom bakes amazing
gingerbread cookies.
When
you're tempted to indulge at the next office party or happy hour, remind
yourself that you're not compelled to partake at every gathering. When the
genuinely significant days come up, plan for them; eat lightly before and
after, for instance.
No comments:
Post a comment