Wonder why you overeat? It may be an attempt to feel satisfied. There is an easy fix for that.
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? It happens more than you might realize, and it is keeping you from losing weight or keeping it off.
Maybe you are settling for food you think you should have, instead of what you really want. Or maybe you want a food because you used to think it was good or it was something you were told you couldn’t have, so you eat it expecting a certain experience or result.
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 self) 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 that you give 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.
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. I think you will be pleasantly surprised.
For more tips on guiltless eating that is healthy and satisfying, get a free e-book on how to Feel Your Personal Best from our expert.