Battle of The Mind
JonesJM8
Posts: 38 Member
I've long since made the realization that exercise is the easy part for me. Eating right...now that's the real challenge. I'm battling portion distortion, emotional eating, occasional binging... I have my work cut out for me.
Does anyone have any tips and/or techniques for the psychological part of this journey?
Does anyone have any tips and/or techniques for the psychological part of this journey?
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Replies
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You can't totally separate psychological and physical and social elements in this.
Make sure you aren't undereating or otherwise depriving yourself.
Don't demonize foods.
But if there are foods you tend to binge on, don't keep large amounts of them in your house/purse/car/drawer.
Plan real meals and aim to eat them at regular intervals.
Aim to get enough sleep (8 hours).
Exercise.
Deal with emotions in more effective ways than eating.2 -
I use the Whole30 Meal template as a general guide to control my portion sizes and the make-up of my meals. I have used elements of DBT (dialectical behavioral therapy) to become more mindful of the ways I use food to soothe myself emotionally, which always lead to binge eating in the past.
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Understanding why is a good start, so identifying hunger vs boredom or emotional eating is important. And coming up with tools to use to change your habits. Such as something else to do when you would normally eat for those various reasons. Go for a walk, hit a punching bag, take a relaxing bath.
Personally I understand the battle of the mind but in a different way. I have it for the physical side of things. I'm training for a 10k, where I'm alternating running & walking with the goal being to increase running time and decrease walking time over the weeks to come. Tuesday night I got on the treadmill and I start out thinking "I don't feel up to this run" but I break it down. This week I'm running 3, walking 2 (repeat...). So instead of thinking of the whole session I only focused on 'I'm running for the next 3 minutes; 2 minutes left; only 1 minute to go'.
Perhaps breaking down your eating into smaller chunks of focus could help as well? If/when you feel the urge to eat for a reason other than hunger, challenge yourself to hold off for 15 minutes. Then another 15. And push it out until you need to eat for hunger/nutritional purposes.2 -
I've long since made the realization that exercise is the easy part for me. Eating right...now that's the real challenge. I'm battling portion distortion, emotional eating, occasional binging... I have my work cut out for me.
Does anyone have any tips and/or techniques for the psychological part of this journey?
I had/have similar issues, other than the bingeing.
On portion distortion, MFP really helps. Measure out the portions, put the food away or decide no seconds (add extra vegetables to the plate to add volume with few cals, perhaps, and just eat it. Sometimes using a smaller plate or bowl helps (this makes a difference for me with ice cream). Try to eat slowly and with appreciation. You will learn that a different size is plenty than your eye thinks, but give it 15 mins or so after the meal, especially -- it's easy to keep eating before satisfaction kicks in, and sometimes our idea of how we should feel after eating is messed up.
On emotional eating, I found it very helpful to stick to a consistent plan of 3 meals, no snacks, but a small extra after dinner. When I want to eat between those times I do something else (like exercise, especially, but listen to music, get immersed in some other task, even plan dinner or a meal schedule, heh). Another thing is journal -- I write about wanting to eat, the specifics, that I know I'm not really hungry, so why. Or even force yourself to sit with feelings -- say this s*cks but it will pass.2 -
kommodevaran wrote: »You can't totally separate psychological and physical and social elements in this.
Make sure you aren't undereating or otherwise depriving yourself.
Don't demonize foods.
But if there are foods you tend to binge on, don't keep large amounts of them in your house/purse/car/drawer.
Plan real meals and aim to eat them at regular intervals.
Aim to get enough sleep (8 hours).
Exercise.
Deal with emotions in more effective ways than eating.
Thank you kommodevaran. I have been painting breads/carbohydrates as the villain lately. That's my number one binge food group.1 -
vikinglander wrote: »I use the Whole30 Meal template as a general guide to control my portion sizes and the make-up of my meals. I have used elements of DBT (dialectical behavioral therapy) to become more mindful of the ways I use food to soothe myself emotionally, which always lead to binge eating in the past.
Interesting. Is there a book you use or did you just compile some literature from internet research?0 -
StaciMarie1974 wrote: »Understanding why is a good start, so identifying hunger vs boredom or emotional eating is important. And coming up with tools to use to change your habits. Such as something else to do when you would normally eat for those various reasons. Go for a walk, hit a punching bag, take a relaxing bath.
Personally I understand the battle of the mind but in a different way. I have it for the physical side of things. I'm training for a 10k, where I'm alternating running & walking with the goal being to increase running time and decrease walking time over the weeks to come. Tuesday night I got on the treadmill and I start out thinking "I don't feel up to this run" but I break it down. This week I'm running 3, walking 2 (repeat...). So instead of thinking of the whole session I only focused on 'I'm running for the next 3 minutes; 2 minutes left; only 1 minute to go'.
Perhaps breaking down your eating into smaller chunks of focus could help as well? If/when you feel the urge to eat for a reason other than hunger, challenge yourself to hold off for 15 minutes. Then another 15. And push it out until you need to eat for hunger/nutritional purposes.
Thanks StaciMarie1974. I definitely am working on being more present and intentional so I can be proactive rather reactive with my eating habits.1 -
lemurcat12 wrote: »I've long since made the realization that exercise is the easy part for me. Eating right...now that's the real challenge. I'm battling portion distortion, emotional eating, occasional binging... I have my work cut out for me.
Does anyone have any tips and/or techniques for the psychological part of this journey?
I had/have similar issues, other than the bingeing.
On portion distortion, MFP really helps. Measure out the portions, put the food away or decide no seconds (add extra vegetables to the plate to add volume with few cals, perhaps, and just eat it. Sometimes using a smaller plate or bowl helps (this makes a difference for me with ice cream). Try to eat slowly and with appreciation. You will learn that a different size is plenty than your eye thinks, but give it 15 mins or so after the meal, especially -- it's easy to keep eating before satisfaction kicks in, and sometimes our idea of how we should feel after eating is messed up.
On emotional eating, I found it very helpful to stick to a consistent plan of 3 meals, no snacks, but a small extra after dinner. When I want to eat between those times I do something else (like exercise, especially, but listen to music, get immersed in some other task, even plan dinner or a meal schedule, heh). Another thing is journal -- I write about wanting to eat, the specifics, that I know I'm not really hungry, so why. Or even force yourself to sit with feelings -- say this s*cks but it will pass.
You're so right lemurcat12. The "clean your plate" and "full" mindset is definitely on my change agenda.1 -
It sounds like you have really good self awareness, OP. Gosh, that is more than half the battle in the "battle of the mind!"
For me, under eating = binge waiting to happen. Everyone is on alert for over eating when cutting calories, but under eating has its own perils. Make sure you get enough & take care of yourself and the urge to binge may dissipate. Try it!0 -
It sounds like you have really good self awareness, OP. Gosh, that is more than half the battle in the "battle of the mind!"
For me, under eating = binge waiting to happen. Everyone is on alert for over eating when cutting calories, but under eating has its own perils. Make sure you get enough & take care of yourself and the urge to binge may dissipate. Try it!
Ahoym8, it's hard work striking a balance between eating for weight loss and adequate nutrition. I have also fallen victim to the under-eating induced binge. Thanks for the support.1 -
vikinglander wrote: »I use the Whole30 Meal template as a general guide to control my portion sizes and the make-up of my meals. I have used elements of DBT (dialectical behavioral therapy) to become more mindful of the ways I use food to soothe myself emotionally ...
Interesting. Is there a book you use or did you just compile some literature from internet research?
Ditto - I am keen to get more ideas on strategies for breaking habits / making better habits. I never even heard of DBT - though I have just ordered a couple of books from Amazon that I have seen well-reviewed with regard to habits and mental strategies:
The Power of Habit - Charles Duhigg
The Chimp Paradox - Prof Steve Peters
No idea if these are going to connect with me or not, but I do know that I have a few very well-established behaviours which undermine my maintenance in the long run and this time I really MUST get on top of this self-destrucrive pattern.0
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