How your thinking is sabotaging your eating…
Following on from last fortnights blog, I wanted to share some of the common thoughts people have that sabotage and derail their eating…
I’ve eaten some chocolate now, Its all over, I may as well eat the rest of the block
Have you ever thought this? You feel guilty about eating some chocolate, it brings on negative thoughts and feels of “I have stuffed up the diet now, I have eaten badly now” I may as well eat the whole block. Instead we can accept that we have eaten a some chocolate and move on. Try not to see foods as good or bad and accept that eating some chocolate is ok and can be part of a healthy balanced diet.
I better skip lunch so that I can eat dinner at the party tonight
Skipping lunch in order to eat at the dinner party will result in you feeling extremely hungry at the dinner party in which will then result in you bingeing and eating more than what you would have eaten if you had eaten lunch. Eat lunch, then a snack and then eat a balanced meal at the dinner party. You don’t have to skip meals in order to feel like you can eat at the party. You can have it all in a balanced way.
I’ll just have a salad because that will be healthier
Yes, salads contain a lot of benefits however, a salad on its own without any wholegrains/carbs/protein can actually be a very unbalanced meal and will not make you feel full for a very long time. Just having a plain salad will have you reaching for the sweets/snacks in no time. Make sure the salad is balanced with protein and some wholegrains like rice or crackers or a couple of slices of toast.
Also, some salads contain rich creamy dressings that are high in fat/sugar. Ask for the dressing on the side if you’re eating out.
I’ll just have the tomato pasta because that is healthier than the creamy pasta even though I’m craving a creamy pasta
Not choosing the food you’re craving will just leave you feeling disappointed, and hey, whats wrong with the creamy pasta every now and then? Pick the foods you are craving at the time that will bring you happiness and make you feel like you’re not restricted. Eat it and enjoy it and remove any feelings of guilt.
I’ll have my treat day on the weekend
Saving your “treat day” to the weekend can leave you feeling like you can eat large amounts of foods in one day. Saving all the “bad” foods for the weekend may not be the best strategy. Include them in moderation throughout the week and listen to your body as to what and how much you’re craving. (Ill delve into this “listen to your body and intuitive eating space next fortnight).
I’ll just eat less and ill lose weight
This is something I talk to my client about a lot. To be honest, 99.9% of the clients I see are not eating enough. Sounds strange but we live in a society that tells us to eat less. Eating less may work for some initially, but eventually the body realises that its being underfed and metabolism slows down and body holds on to weight as a way of surviving and keeping you alive. It also puts you at risk of fatigue, nutrient deficiencies, weaker bones, lowered immunity and reduced fertility. Trying to eat less also causes you to eat more later anyway. I will most likely be telling you to eat more of the healthy foods, this will keep you fuller for longer and help reduce cravings for sweets and treat. It will also allow you to be getting the correct amount of macro and micro nutrients in.
Ill get the burger without the bun and that will make it healthier
Hmmmm. The bun less burger is not going to fill you up. Give it a couple of hours and you’ll be searching for the sweet treats. Have the bun, in moderation its ok and also it provides carbs for energy with that protein and salad its going to help balance out the meal.
I cant eat any sweets/chocolate/lollies/cakes/biscuits/icecream/alcohol/takeaway ever again
This all or nothing thinking will just leave you feeling restricted and want to binge on the foods you’re telling yourself you cant eat. Include them in moderation throughout the week and listen to your body with what you’re truly craving.
I haven’t completed any of the goals the dietitian suggested, I may as well not go to my next session
Making changes to your diet takes time, dedication and consistency. Even if you chip away at 1-2 goals each time, that is still better than not working on anything right? Coming to your sessions allows you to actually talk things through with someone and nut out the next best steps and goals for you. Regardless of whether you have achieved anything or not while away, in order to keep moving forward to being a better version of yourself, you need to continue to show up no matter what.
To summarise, your thinking affects your eating significantly. If this is something you’d like to delve into more with me then I would love to hear from you :-)
Until next time,
Mattea Palombo