Often times when we overeat, we berate ourselves, saying things like:
“I was so bad”
“I am so gross. I should not have done that”
“I don’t have any willpower
First off, let’s clarify:
“I was so bad” - Food should not have any moral value. If we can work on food being neutral (not bad or good), we can also stop equating our “goodness” or “badness” based on the foods we eat #dietculturebegone!
“I am so gross” - I should not have done that” No, you are not. No need to feel shame or guilt over what you ate. Rather try asking yourself what led to eating different than usual. Be compassionate and curious about your behaviors without judgment.
“I don’t have any willpower” - Willpower is overrated and eventually runs out, which makes us feel like we failed. WE are not the failure, relying on willpower is the issue.
A mindset shift or reframing can be so powerful especially when thinking of creating sustainable and supportive eating habits. Shame and guilt are not great motivators. We need to understand the physiologic response and how reframing can make a world of difference.
MINDSET TWEAKS:
Were you hungry? Do you know what your hunger cues look like? Hunger can be a grumbling stomach, but it can also be a change in mood, fatigue, difficulty concentrating (brain fog), irritable (#hangry), or something else. Me, I get a bit nauseous when I haven’t eaten within my timeframe.
When was the last time you ate and how much? Generally, it’s helpful to eat every 2-5 hours from your last meal or snack. The bigger the meal, the longer you can wait. The more balanced a meal (protein, fiber, fat), the longer you can wait. So, when I have a coffee and banana for breakfast, it’s completely normal and expected to be hungry 2 hours later.
There is no such thing as “perfect eating.” And that is OK. Take this client of mine who had a long road trip. S/he didn’t want to eat fast food on the road so ended up skipping altogether. S/he arrived home starving and overate to be the point of bellyache. Next time? Simply choose the best available option, provide yourself nourishment, and move on. Next road trip you’ll maybe pack more snacks or look up accessible restaurants on your way. All good.
Are you restricting the very food that you are overeating? This is the yo-yo effect - restriction will eventually lead to overeating. The general gist? The moment that we allow ALL foods into our diet, including the Oreo’s, ice-cream, Cheetos, whatever your “trigger food” is – they slowly lose their allure. It may take weeks or months, but eventually, you will be fine with them in the house and there will be no need to binge, because you know you have access to them at any time. In Intuitive Eating, it’s called Systemic Habituation. This step is sometimes more challenging to implement. I am here if you need additional support.
So remember: don’t judge yourself for overindulging or eating something ‘out of plan’. Be curious and learn to identify your potential triggers. Work with your body, not against.
If you need additional support, feel free to schedule your complimentary discovery call and learn more about the ways we can work together.