A Line in the Sand
We make deals with ourselves all the time…especially when it comes to food. Unfortunately, the deal we make most often is a default to allow us to eat more. How many times have we rationalized with: "It's only one night;” or, "I deserve it since I've worked so hard;” or, "I'm frustrated because I didn't see any weight loss this week, so who cares.” This creates a vicious cycle: we begin to allow ourselves more and more liberties with snacks and portions; we gain some weight, feel disappointed, and eat more.
I suppose ideally we would live in a country with less-accessible food, and certainly less junk-food, less TV and less access to computers. Maybe in this situation since food wasn't as readily available we would be forced to eat less. The trouble (or the blessing) is that we live in a wonderful country with unlimited access to food, which leaves us alone in our attempts to control our impulses.
Yet most of us do not want to gain weight, and a lot certainly want to lose. So, is there any way we can decrease these food desires? It is not easy for most since we are battling intense cravings from neuropeptides in our brain, habits of eating over many years, social pressure to eat, and emotions from fatigue, anxiety, & despondency…all of which have us turning to food as a temporary escape, or a temporary moment of feeling better.
However, there comes a time when we have to draw a line in the sand and say "no more.” The frustration of diet after diet after diet, of losing and gaining, becomes so emotionally disabling that we just have to attempt to learn to say "no.” We must say no to extra junk-food snacks; no to that extra helping your sister offers; no to the array of cookies and candies that are brought in by our co-workers; no to the mindless snacking we do as we watch T.V.
Physically and psychologically, poor food choices are ruining our health. The ability to say "no” requires us to develop a greater reason NOT to desire food. Always ask yourself: "WHY am I trying to lose weight?” Your joints may hurt, you have just been put on your third pill for diabetes, you want to be able to play with your children or grandchildren, you don't want to have to walk with a cane; we all have our reasons but we develop temporary amnesia when confronted with certain foods and situations. Talk to yourself. "I don't need this.” "I'm not really stomach hungry.” "I want to fit into smaller clothes.” This self-talk HAS to become continuous until you're automatically saying no to excess food. It then becomes easier since you start to feel better and feel more in control. The hardest part is that this journey of weight loss, this battle with food and more exercise, is life-long. Our ‘will' to eat less has to become strong, and that is a behaviour that takes work; mental work.
Remember that this is a long, difficult journey; the rewards are huge but all of us have to develop the mental tools to control the longstanding automatic desire for food. Times have changed so much. In the 1960's and before, we only ate our main meals and some occasional healthy snacks of fruit. The stores were not full of unhealthy, cheap foods. We moved more since TV didn't have much to offer, and computers weren't around allowing us to just sit, stare and munch.
The battleground is in our heads, because I don't see chips and ice cream and cookies and candies being taken off the shelves any time soon. You and you alone must learn to say "enough.” What is the reward? Well, the reward is waking up the next morning saying "I did it.” I guarantee you will feel better about yourself.
Hang in there because it isn't easy. Promise yourself that you will never give up.
Dr. Doug