I can’t count how many times in the past I’ve said to myself “tomorrow I’ll start my diet” or “I’m not going to have any sugar today” Or how about this one...I’m going to start working out...on Monday.
When we let ourselves down, shame usually follows and we feel a deep sense of disappointment in ourselves. Often that shame and frustration only makes us turn to our comfort foods.
Eating those sugary, salty or crunchy foods creates a temporary lift or a feeling of well being...but usually shortly after the “go to” food is consumed the guilt or frustration comes back all over again. It is a vicious cycle. It’s easy to get caught in this repetitive trap.
How do you make it stop?
First it is helpful to understand that your subconscious is running the show. It is responsible for 90% of your motivation. You subconscious has a tremendous drive to do what it deems comfortable, safe and familiar. Your 10% conscious mind can have all of the conviction you think you need to eat right and take care of yourself, but your subconscious can can be very tricky in how it will get you to do what it wants. You can think of it like a manipulative little kid who is masterful at getting what he or she wants. Your subconscious may say to you things like -
I deserve it...
It’s just a few bites…
I’ll start my diet tomorrow…
It’s too hard…
I’m too busy…
Just a little won’t hurt…
It’s a special occasion…
My Auntie Boo Boo made it for me…
We always have this for Christmas, Birthday, Anniversary, 4th of July, on and on…
Here’s some ways to put your conscious mind in charge:
1. Keep your blood sugar level. Eat protein every two or three hours or as needed. Keep a healthy snack with you at all times.
2. Stay hydrated. Sometimes our bodies will mistake hunger for thirst. Alternate drinking water with electrolytes.
3. Take some deep breaths all the way into your stomach and then breathe out slowly like you’re letting the air out of a balloon. This is a healthier way to calm yourself as opposed to abusing food.
4. Keep a journal close by. If you're upset about something, vent it out in your journal instead of trying to eat your stress away.
5. Listen to your favorite song, an inspiring talk or something funny. (I love Jim Gaffigan) Dance if the mood strikes or sing to a favorite song. Who doesn't love a good Michael Jackson song?
6. Jot down the things you appreciate about your life. It is even more effective if you add the “why” you are grateful for the particular blessing you are grateful for.
7. Pretend you are your own best friend and write a letter of encouragement to yourself. If you don't have time for that, at least think in your mind what you might say.
8. Visualize...close your eyes, take a deep breath, see, feel and imagine yourself lean, strong and fit. Notice what you might hear people saying and the things you would enjoy doing at your ideal weight.
9. Make a list of all the ways your life will improve when you make healthy choices and how good you will feel. Don’t forget to include the wonderful feeling of being in control.
10. Make a list of all the wonderful, healthy foods you CAN eat that fuel and feed your body.
These are a few ideas but there are many more I can share with you based on your specific situation. If you are still struggling, I’m here to help. We can customize a strategy that will work perfectly for you.