Back to Basics

A majority of the problem eating I've been seeing is of the impulse variety. That is, you feel frustrated by your inability to control the impulse to eat. Once the eating behaviour has begun, this felling is compounded by a sense of helplessness. It is then followed by self-depreciation, self-denunciation and guilt. Repeated similar episodes lead to a sense of indecision and uncertainty of whether or not you will give in to your impulses...ending in an eventual sensation of defeat. The struggle to control weight seems too overwhelming and impossible to conquer.

The most powerful tool available to overcome such a disconcerting situation is the technique of pre-planning. It is probably the single most potent method to improve your lifestyle, not only for thinness, but also to achieve better health and happiness.

This week many clients have felt overwhelmed by work, feel abnormally fatigued or have had family problems which have lead to faulty eating patterns. The easiest way to control your eating day by day is having a plan of food. What are you going to eat for breakfast tomorrow? What do you plan to have for lunch? What are you going to have for dinner? If you don't know and don't plan you will leave yourself open to eat in response to situations or feelings; you may eat foods you don't need and in higher quantities.

Pre-planning minimizes any last minute decisions you might be faced with when confronted by having to make choices about eating. When you pre-plan, you think about everything you're going to eat in advance. This means, however, that you must devote some time to give the anticipated event some thought. (If you were to go to a meeting without an agenda, what would people talk about, and what would you accomplish?) If you don't create an agenda for your eating throughout the day, who is going to decide what you are going to eat? (The waiter, your friend, you sister, your mother, your fatigue?...Shouldn't you be in control?)

By using the technique of pre-planning, you no longer need to desperately hope for the impossible. Will power is never strong enough to overcome an overwhelming food cue when already faced with it. Will power must be used before the encounter. That is, will power means you are willing to set aside some time for pre-planning. By pre-planning you will have removed the indecision and reduced the strength of the temptation; you'll know in advance how you'll conduct yourself and what you'll eat (not "what you will NOT eat” - that's negative - you must plan positively).

Planning ahead requires no great strength of character. But it is empowering, because it is your plan. Just follow through with your plan and you will feel in control and not left with those "why did I eat that” thoughts.

Keep working at it. It is never easy, but I know you can do it. Don't ever give up.

Dr. Doug