How To Keep Thoughts From Sabotaging Weight Loss Efforts…

Blog, Wellness

by Melinda D. Maryniuk, MEd, RD, CDE

Do you ever feel like you’re hearing voices when it comes to food?  Is there a battle between the dieting devil and the healthy eating angel in your head?  Does the “dieting devil” whisper in your ear, “Oh, just eat it… what difference is it going to make?” and give you permission every time you feel tempted?

If so, your head is filled with what some experts call “permission thoughts.” These are thoughts that give you all kinds of good reasons why eating a little more won’t really matter… until you give into a craving.   The balance to permission thoughts are “restraint thoughts”—positive messages that help you stay focused on what REALLY matters to you in the long-run. Your restraint thoughts can help you fight back against permission thoughts.  Here’s how to use them:

  • Notice that you’re having a permission thought and identify it as a permission thought.

  • Ask yourself, will giving into the permission thought really give you what you want in the long-run?

  • Center yourself—remember your long-term goal (losing weight, feeling better, whatever it is) and use a restraint thought to counter-balance the permission thought.

A few other tips to help:

  • Plan ahead and Practice.  Think of the situations you may find yourself in over the next week where you might face challenging food choices.  Plan ahead and decide if you’ll be choosing just a small sample or passing it up all together.   Practice what you might say and do.

  • Remind yourself why you’re doing this. Losing weight can be hard work.  Perhaps it would help to put some motivational reminders on the refrigerator.  A photo of your grandchild.  Your dream vacation destination.   A picture of the dress you’d love to own.  When you feel tempted, remind yourself of the bigger picture to get back on track.

  • Be kind to yourself. It really is true– positive thoughts lead to positive actions.  If you think negatively about yourself and put yourself down each time you overeat, you’ll have a much harder time sticking with a healthy eating plan.   Negative self-talk and self-blame is not allowed.

Changing Permission Thoughts to Restraint Thoughts

When you hear a little voice in you saying:

Can you change the conversation to….

I had a stressful day at work – I deserve to go out for happy hour with my friends.

I’ve been working hard on my weight loss.  I can absolutely go out with my friends, but overindulging will only make me feel bad afterwards. I will order a diet soda or only one glass of wine.

It’s been a horrible day—having this piece of cake will really make me feel better. I deserve a little happiness…

Eating this may make me feel better for a minute, but then I’ll feel terrible later on. I want to wake up tomorrow morning feeling good—what can I do right now that will relax me but doesn’t involve food?  I

Everyone else at the party is eating dessert, I don’t want to hurt the host’s feelings by not having some too.

The dessert looks delicious and I’ll compliment the chef.  At the same time I’ll let her know that instead of a usual size piece, I’m allowing myself a very small slice because I’m trying to eat less sugar.

I’m going to end up eating this whole bag of chips sometime – what does it matter if I eat it all now.

I will pull out 10 chips for my portion for today – and make small snack bags, to have one-a-day until they are done.   I don’t have to deny myself, but I do have to set limits.

I’m just a failure at this. What’s the point?  Might as well eat something I enjoy.

Changes take time. Weight loss takes time.  I can’t expect to see the scale change immediately.  I will keep at it.  I can do it!

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