Thoughts and Behaviours
When we're fatigued, we tend to lack the necessary capacity and forcefulness to get us out of a "rut,” even though we may know exactly what needs to be done.
Excessive eating tends to be emotionally-based. Emotional states such as fatigue, depression, boredom, loneliness, anger, frustration and anxiety may lead to eating as a coping strategy. Usually this coping activity is fruitless and unrewarding in the long-run, but unfortunately we continue to repeat it. Recognizing our emotion and how we react to it may lead us to change from a food-based coping behaviour to another, less destructive one.
Fatigue is probably the number one enemy of the person attempting to control their weight. When we feel fatigued even the most firm resolution to stick with a program is severely weakened. Even though you may be well versed in a number of lifestyle change techniques, when you suffer from chronic fatigue, you will often lack the energy to take the necessary steps to remedy the situation.
This is often accompanied by negative self-talk. As in: "I'm too tired to exercise;” or, "it takes too much effort to do food records”. These thoughts delay recovery from both the fatigue and the rut. Most often fatigue is mental, related to long hours at work, or stress in the work environment, so we feel tired and out of control. Gaining control of our health in this situation is a matter of will: the will to do some activity to get us out of that mental fatigue; or, the will to continue to record our food intake so that we don't allow ourselves to go overboard.
One might also be in a "low” or depressed state (this can go along with fatigue). Under this cloud is a feeling of despondency and often hopelessness. Certainly this can lead to constant negative self-talk: "there's no point trying, because nothing will work”. "My countless failures of the past bear this out.” What this leads to is inertia and inactivity; we ‘shut down.' Food becomes our drug of choice for instant pleasure/comfort, and exercise simply feels like ‘too much effort.'
However, in both fatigue and depression we can take steps to at least not increase our weight. First off, we must recognize that we are in a negative state of mind. The best thing we can do is NOT sit still and do nothing. Force yourself to go for a walk, or a bike ride. Write down things you want to get done. Keep up with your food records. Try your best not to give in to negative self-talk. Certainly don't treat fatigue by watching T.V. This will only make you more tired. If you play a musical instrument, go to a quiet place and enjoy playing it. Go for a coffee, get away from the house, and take a book or magazine with you. These things won't necessarily cure fatigue or depression, but at least they can help us avoid turning to food, which will ultimately make us feel worse in the long-run.
Becoming healthy, eating well, and exercising regularly takes effort; but the benefits to self-esteem and energy are huge. Don't give up. Just keep trying. You can and WILL be successful!
Dr. Doug