How Do I Change My Mindset?

StephyGetsFit

Hey guys!
I'm having a really rough time right now with my relationship with food.

I want to be able to say that I like healthy food, that I would rather choose veggies over french fries, baked food over fried food, etcetc. But I can't honestly say that. I don't know how to change my mindset from eating just for the sake of eating to eating to live, where I'm nourishing my body with the things it needs to function well. I choose the things that taste good, which includes a lot of junk food, even when I know that there's a million pounds of crappy additives and whatnot.

Even when I tell myself that I should be eating to make my body happy, so that it will support me in the things I want to do, I just feel like I'm ultimately cheating myself and I should be able to eat what I want, and that's part of eating healthily. But I don't want to eat fast food as much as I want to now, even if I can fit them into my daily calories.

I'm not really sure if I'm just rambling or making sense, but basically I want to know how I can change my mindset so that I want to eat healthy foods more than junk food.

SelenisGoesFit

I understand you... i would like to say i like oatmeal over hot chocolate + pancakes, but i don't! I guess it's because i've been eating all those "unhealthy" things for almost 30 years and my body/mouth is used to that. I try to cook more veggies than before... i try to make fruit snacks rather than cookie snacks (or something like that)... and i'm beginning to enjoy it! I mean, after eating it i actually feel better and proud, saying to myself "see, peachs are as yummy as a donut!" (because it's actually true). But when i'm tired, stressed or angry/sad, i can't really think "hm, those vegetables will be so yummy, can't wait to eat them!"... i will probably tell myself "i want mcdonald's! NOW!" but i've been making my best to struggle and not return to eating fast food... can't really tell you how to change your mindset as i don't think there's a solution for this problem. We'll just get used to love healthy food and not eating "bad" foods... at least, i hope so!

imwithgizmo

I understand! For me it was just fake it til you make it. I decided that you don't need to always get what you WANT. So, I eat what I need. But truthfully, I am enjoying it, and only miss the bad food once in a while. It's okay to sacrifice crappy food for your better health. One meal at a time.

Full4Life

In my experience, the only way I have EVER been able to make any real changes has been by changing gradually.

If you can start to force yourself into the veggies over the fries, that's a start. Eventually, you will taste the fries again and they won't taste like what you remembered them to, or your stomach will feel so raw from having consumed them you will wonder how you ever enjoyed them to begin with.

It takes time, but it will take forever without an initial push.

Phaedra2014

Hey guys!
I'm having a really rough time right now with my relationship with food.

I want to be able to say that I like healthy food, that I would rather choose veggies over french fries, baked food over fried food, etcetc. But I can't honestly say that. I don't know how to change my mindset from eating just for the sake of eating to eating to live, where I'm nourishing my body with the things it needs to function well. I choose the things that taste good, which includes a lot of junk food, even when I know that there's a million pounds of crappy additives and whatnot.

Even when I tell myself that I should be eating to make my body happy, so that it will support me in the things I want to do, I just feel like I'm ultimately cheating myself and I should be able to eat what I want, and that's part of eating healthily. But I don't want to eat fast food as much as I want to now, even if I can fit them into my daily calories.

I'm not really sure if I'm just rambling or making sense, but basically I want to know how I can change my mindset so that I want to eat healthy foods more than junk food.

I have found that what I eat has a big impact on my mindset. if I eat foods with a lot of sugar, salt, sauces, cream, etc. my thoughts are a wreck. It has to do with how certain foods influence my neurochemistry.

When I eat clean, non-processed, healthy foods, my thoughts are balanced, calm, no cravings.

You are what you eat.

StephyGetsFit

I can see how after you don't eat fast food for a while and then eat it again it doesn't taste as good.

Do you guys think it's beneficial to have "cheat meals/days", where you can eat whatever, or is it better to just force yourself into that place where you aren't eating any junk food until you just don't feel the need to have the cheats at all? I'm afraid of completely cutting myself off from things like that, but at the same time, when I start to eat better, and have a cheat burger or whatever else, and once I get over that feeling of like, gut rot that comes with junk food after you haven't had it for a while, I find myself that I'm basically starting over.

47Jacqueline

I think it's a process. You can change your likes little by little. I have just started eating plain yogurt by putting it into a smoothie with fruit. Otherwise I can't stand the stuff ;-)

Joannie30

I know how you feel.

It is hard when you've been eating a certain way for so long, to break free from that but personally i have found that i feel more empowered by making healthy choices now. I've been making gradual changes to my eating habits since the beginning of this year in a bid to be more healthy and i am finding that it is paying off!!!! Every time i think about the changes i've brought about in my own health, i feel great about eating healthy food. I do still eat unhealthy food from time to time when i feel like it, because in my opinion, it can do more harm than good to create mental blocks about anything as you end up craving it more.

I allow myself a little of anything i want, and i find that really works for me and stops me from bingeing on junk all the time.

Jx

Velum_cado

I, honestly, don't know that I have changed my mindset all that much. What gets me through it is cheat days. Not everyone can make cheat days work... For some people, it's better to just avoid temptation all together. For me, they have probably been the most important part of changing my diet.

I don't gorge myself on cheat days, I just allow myself to make the "unhealthy" choices. This allows me to stop obsessing over the cravings, because I know I can have it at the end of the week. And sometimes, by the weekend, I've forgotten all about what I was craving in the first place.

stardancer7

One thing I did was to read World's Healthiest Foods...I like visiting the website, too, and reading about the micronutrients, etc. It just made me feel so much better about my choices... I know there are a lot of people who poo-poo Dr. Oz, but his visuals have stuck in my head and that has also helped me to reframe things.

Nina2503

I have found that what I eat has a big impact on my mindset. if I eat foods with a lot of sugar, salt, sauces, cream, etc. my thoughts are a wreck. It has to do with how certain foods influence my neurochemistry.

When I eat clean, non-processed, healthy foods, my thoughts are balanced, calm, no cravings.

You are what you eat.

I agree totally

If you find its too hard to contemplate a radical change in one go try one meal a day, and I would suggest starting with breakfast....if you eat start the day right without eating junk you may find it easier to make better choices the rest of the day.

When a healthy breakfast becomes a habit, maybe try and lunch to that, then you are only one meal away from better choices.

I know how rubbish junk food made me feel but i feel 100 times better now I eat healthily 95% of the time.

lilmissymoo90

your eating the wrong things healty food doesnt have to be boring with no flavor you just have to experiment my partner is captain unhealthy food and i found a few recipes that he actually enjoys

SelenisGoesFit

I can see how after you don't eat fast food for a while and then eat it again it doesn't taste as good.

Do you guys think it's beneficial to have "cheat meals/days", where you can eat whatever, or is it better to just force yourself into that place where you aren't eating any junk food until you just don't feel the need to have the cheats at all? I'm afraid of completely cutting myself off from things like that, but at the same time, when I start to eat better, and have a cheat burger or whatever else, and once I get over that feeling of like, gut rot that comes with junk food after you haven't had it for a while, I find myself that I'm basically starting over.

sometimes i eat more than i should... i mean, i'm really "hungry", i feel like eating chocolat and peanut butter and stuff like that... i ALWAYS log what i eat when i "cheat". and i really try to not go more than 500kcal over my limit. It works better for me than having a "cheat day", i just kept eating crap all day and the next morning it was really difficult to get back to my healthy eating.

californiagirl2012

I found a couple of books that really helped me with these issues.

Bethany Frankel's Naturally Thin
John Barbans Anything Goes Diet

Neither are "diet books" but merely a way of looking at food, and both are amazing books in my opinion.

They helped me with my success --> http://www.myfitnesspal.com/topics/show/740340-i-lost-60-lbs-at-age-51-anyone-can-any-workout

liesevanlingen

Something that has helped me (especially when eating out) is telling myself, "yes, I do want fries or cheesecake or whatever, but I don't have to have it right now. Right now, I'm going to order an bowl of soup or a salad." Another trick is getting a dessert, but splitting it with a couple of people.
Preparation is key. If you have veggies available, and they're ready to eat, then it's just as easy to grab them as a bag of chips. When I have sliced peppers, baby carrots, fresh fruit, or celery sticks around, I will eat them. But if I'm hungry and haven't bothered to prepare them, it's easier to just take the junk food. Take some time when you're not hungry or tired and do the preparation (or buy them already prepared) and it will help.

I've lost 7 pounds since starting here at the end of August. Having to record it makes a big difference for me. Hope these tips help!

Merrysix

For me change in attitude follows action -- in other words I had to start eating clean and healthy before I have the desire. I have to start feeling how good my body fees before I actually WANT t hat feeling. Usually takes about 30 days of clean eating before I really desire clean eating. As to comfort food -- that makes sense because sugars and carbs create dopamine/seraton in rush in the brain -- just like a drug, but I remind myself it is very short laisting and for me leads to more craving. So I eat protein and do something else comforting like take a jaccuzi bath, or walk, or whatever feels good that is not food.

islandnutshel

Slowly, one thing at a time, one day at a time. Soon you will look at someone eating like you used to and not even desire those foods.
You could start with one meal. Make it healthy, and light and remind yourself you can eat what you crave at the next meal.
I found adding foods easier than taking away foods. Add an apple between meals. Eat a salad before dinner.
Or change the portions on your plate. Half the meat, and double the vegetables and cut the potato portion in half. Eat slower and mindfully.
For instance I went to dinner last night at someones house and they cooked lovely salmon and spinach salad, and my favorite calorie laden food potato salad. I told myself I will serve myself the potato salad after my greens and salmon. When it came time, I did have some but I wasn't hungry so I just ate a taste. It felt good not to say no to anything and to eat within my limit.
It gets easier. It takes a month to get a good habit in place. Keep at it.

hazelovesfood

I can see how after you don't eat fast food for a while and then eat it again it doesn't taste as good.

Do you guys think it's beneficial to have "cheat meals/days", where you can eat whatever, or is it better to just force yourself into that place where you aren't eating any junk food until you just don't feel the need to have the cheats at all? I'm afraid of completely cutting myself off from things like that, but at the same time, when I start to eat better, and have a cheat burger or whatever else, and once I get over that feeling of like, gut rot that comes with junk food after you haven't had it for a while, I find myself that I'm basically starting over.

ahh you mention gut rot lol, i have ibs and now since i dont eat burgers etc they do kill my stomach and too much fat and i pay.Im actually with you in that I cant change my own mindset about food. I know full well what is good for me and i eat the good for me stuff most of the time, but i will never stop wanting sweet treats like cheesecake and chocolate I dont think.I want a sweet treat every day of my life and thats the big problem I have, i can leave pizza and fries alont no problem, but things like scones and cereal are lush to me. I dont eat very much bread these days and keep that well down, but i guess i will replace it with something else equally as bad lol.I wish I didnt like cakes, choccy and biscuits/cookies but i do and i doubt i will ever give them up all together.

Renee2817

Remember this is a lifestyle change and not a diet. If you crave something have it, only in a smaller portion size. and don't beat yourself up about it. start fresh the next day. you are the only one controlling your lifestyle journey, make a journal of how you feel when you want to eat certain foods when you get past that point you can always go back and look over it, to see why you desire those things. You can do it, and I am here for encouragement. @ blessings2310@hotmail.com. Good luck

Urvi8

I understand! For me it was just fake it til you make it. I decided that you don't need to always get what you WANT. So, I eat what I need. But truthfully, I am enjoying it, and only miss the bad food once in a while. It's okay to sacrifice crappy food for your better health. One meal at a time.

great advice that i needed!! thanks

Journalartista

For me change in attitude follows action -- in other words I had to start eating clean and healthy before I have the desire. I have to start feeling how good my body fees before I actually WANT t hat feeling. Usually takes about 30 days of clean eating before I really desire clean eating. As to comfort food -- that makes sense because sugars and carbs create dopamine/seraton in rush in the brain -- just like a drug, but I remind myself it is very short laisting and for me leads to more craving. So I eat protein and do something else comforting like take a jaccuzi bath, or walk, or whatever feels good that is not food.

I agree with this. I had to completely remove sugar, deep fried and processed foods for a good 3 weeks, no cheating. Yes, it was pure h e double hockey sticks, but it's what I needed to change my mindset. I actually get excited to eat a grapefruit now! Four months later, I do allow myself a treat meal once a week, but that's because I feel I have control over what I eat.

Focus on changing your mindset in regards to commitment and goals. For me when my mind was focused on being fit, food had to follow.

Much Love!

Shawneb66

Once you start recording and weighing every thing you put in your mouth, your mindset will change. By recording it you can see the things that take all your calories, in one setting, and it will make you choose better alternatives. The mindset also has to do with how motivated you are to get the weight off!! Good luck...I hope this helps!

AnswerintheSky

Part of the mindset problem is in thinking that we have to "force" ourselves to give up junk, fast, and processed food in favour of healthy foods. If we can keep in mind the overwhelming benefits of healthy, wholesome foods that can be made into delicious meals, then there is no question of having to force ourselves to give up the bad stuff. A little research into the effects of fast and processed food on our bodies may be an eye-opener - and may save your life.

Cr01502

It makes perfect sense. The mindset of healthy eating only comes after the action of healthy eating. Eat healthy then the mind will follow. After a while it just becomes habit. You'll still get the occasional craving but they'll be few and far between.

bulbadoof

My philosophy is that you don't have to give up anything. You just have to figure out what you want, why you want it, and how to get it.

You like the salty, crispy taste and texture of french fries? Try homemade sweet potato fries. I've heard green beans baked in a bit of vegetable oil are great substitutes too, and kale chips are a perfect substitute for potato chips (though they take a couple of tries to get right.)
You like pizza? Buy some whole-wheat pitas, put a spoonful of tomato sauce on them, cover in 1/4 cup of cheese and 1/2 cup of your toppings of choice, bake at 350 for 5-10 minutes. BAM! Personal thin-crust pizza. It's never run me over 500 calories no matter what I put on it.
You like the sweet coldness of ice cream? Try frozen yogurt. I found a delightful chocolate one at 90 calories per serving; that's half of what my favorite ice cream is.
You're craving a fizzy drink like soda? Carbonated lemon water is delightfully bubbly and guess what, no calories!

Identify what it is you like about the foods you crave. Then find foods that are better for you with the same qualities. You'll feel satisfied and incredibly clever.

sazzydee1

For me, it is connected to exercise. if I ask my body to run 5 miles, I feel like I should fuel it properly afterwards otherwise how can I expect it to perform for me next time if I fill it full of rubbish? It certainly takes times but it is worth it.

Shoshona1950

Yesterday I had a table at an ongoing flea-market; there is usually an Armenian there who makes and sells spinach lavish - it is delicious and healthy and I really enjoy eating it. After I finished it, the person with me offered me some of their fresh french fries....with vinegar and salt - yum - after I had eaten about five my mouth felt grossly coated with fat. I was sad I succumbed to the temptation and had lost the clean healthy taste of the spinach lavish. I think of this as an opportunity to remember AGAIN why eating processed fatty food is bad for me and why next week I will bring water flavoured with fresh lemon to drink, and buy another spinach lavish to enjoy, and say, "No thank you." to the fries. Don't beat up on yourself when you make a poor choice; think of it as another reminder to reinforce your choosing GOOD eating habits. I do believe that after enough reminders I will no longer be tempted. I have to believe that, because I can not give up on myself. Keep believing in YOUR SELF.

geekyjock76

A lot of times people take eating healthy too literal and feel they have to live off of veggies and rice crackers and give up some of their favorite treats. This is not necessary to nourish your body so that it can function optimally. I don't really have cheat days, although every now and then I will eat a bit more treats than a typical day. I established a relationship with food in that each day my goal is to comprise about 80% of my daily calories from whole foods that will allow my body to thrive and meet my macro and micronutrient needs - the remaining 20% comes from anything I want which is usually in the form of ice cream, cookies, cakes and candy. On some days, half of my meals are basically simple desserts with protein powder that serve as a healthy meal.

DeinaM

For me change in attitude follows action -- in other words I had to start eating clean and healthy before I have the desire. I have to start feeling how good my body fees before I actually WANT t hat feeling. Usually takes about 30 days of clean eating before I really desire clean eating.

I agree with this. I had to completely remove sugar, deep fried and processed foods for a good 3 weeks, no cheating. Yes, it was pure h e double hockey sticks, but it's what I needed to change my mindset. I actually get excited to eat a grapefruit now! Four months later, I do allow myself a treat meal once a week, but that's because I feel I have control over what I eat.

Focus on changing your mindset in regards to commitment and goals. For me when my mind was focused on being fit, food had to follow.

Much Love!

JournalArtista: Having known you a few years, I KNOW what a change you've made in your life style. I'm commited to make the changes from processed, fried, carbs & sugar to lean protein, fruits & veggies. I kind of feel like I'm starting on a negative with the holidays coming up but I don't want to let the next 2 months go by thinking of what I could have done!

It's encouraging to read how others have approached the mindset.

mgobluetx12

I can see how after you don't eat fast food for a while and then eat it again it doesn't taste as good.

Do you guys think it's beneficial to have "cheat meals/days", where you can eat whatever, or is it better to just force yourself into that place where you aren't eating any junk food until you just don't feel the need to have the cheats at all? I'm afraid of completely cutting myself off from things like that, but at the same time, when I start to eat better, and have a cheat burger or whatever else, and once I get over that feeling of like, gut rot that comes with junk food after you haven't had it for a while, I find myself that I'm basically starting over.

I think you are correct. I've only been at this for 4 months, but in that time the most fast food I've had is 1/2 of a grilled chicken sandwich from Wendy's. I don't eat junk either and I don't miss it/crave it. I find eating clean 98% of the time fuels my body for exercise and makes me feel GREAT! I'm sleeping better, I'm more alert at work and I'm in a better mood. Once I started to notice these things, I knew it was my good choices and now I will never go back. I have a bite or two of dessert every once in a while, but I don't do cheat days or meals. I have turned my eating around 180 and it's served me well. My diary is open if you want to take a look at it. It IS possible to not eat junk and not miss it one bit. I'm proof.