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I’ve been an Emotional Eating Coach for a while now and a question that comes up again and again from my clients is how they can stop eating or stop from over-eating when something tastes really really good.
Let me just say- I totally understand this dilemma, I mean, I personally could finish off an entire Marie Calendar’s chocolate silk pie in one sitting…hold the plate, simply because I find it incredibly delicious. And don’t even get me started on family sized bags of Doritoes…(another story for another time).
But I don’t overeat anymore. And here’s why-
It’s incredibly physically painful.
I’ve worked hard over the past few years to re-train my brain to stop eating before I get painfully full.
So, while my modus operandi when it came to delicious food in the past was to;
“shove as much pie in my pie hole as possible while the food is still available (because diet starts tomorrow)!”
I’ve come to realize how physically uncomfortable and mentally disturbed I felt when the food was gone.
Here’s a method I taught myself and to my clients on how to re-train your brain to think about over-eating:
Instead of telling yourself things like:
“you shouldn’t be eating this” or
“this isn’t on the diet” or
“I’d better eat as much of this as I can because I won’t get to eat this way once I start my diet.”
These are all thoughts of “lack” or “scarcity mentality”.
These are the thoughts that actually make you want to eat more- not less.
Instead, you need to train your brain to assess what’s called the “Risk-Reward Factor”.
So, instead of having moral-based or scarcity-based thoughts, try a thought that has little to do with emotional outcomes- a more logical, fact-based thought.
In other words, assess your Risk Reward Factor.
To assess the Risk Reward Factor for Eating more food when you’re in the moment, you need to stop for a sec and ask yourself (assuming you’re starting to feel full or physically satisfied):
“Is the satisfaction of taking this next bite worth the incremental discomfort or physical pain of taking another bite?”
Make it purely physical.
Then recall a time in the past that you over-ate and try to remember what you felt like physically after you ate it.
Now that you’ve pictured it- Is being in physical pain worth eating more of that food at this moment?
Sometimes your answer will be yes, but more often it will be no.
This simple question can save you from a lot of heart (and belly) ache in the future- and especially during the upcoming holidays.
Give it try- I’d love to hear how it works for you! Leave a comment below.
That’s all for today- thanks so much for reading!
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