When you begin to feel that maybe it is not worth the effort any longer since you are not seeing any results you want to see and then you realize that you are not doing what you need to do we get those results. I call it “Diet Fatigue” You might notice the following are happening:
- Sloppy Eating
- Sloppy Tracking
- Sloppy Portion Control
- Not drinking enough water
- Not making good choices the majority of the time
- Relying on exercise only for results
Sometimes we need a “shake up” to regain focus, motivation and shift attitudes. I started a recent cruise just two tenths of a pound from having to pay and being over my Weight Watchers goal. That gave me some much-needed focus as I knew I needed to be “good” to not have to pay upon my return. By changing my environment and not being at home I felt this would give me a good “push” in the right direction. I was forced to be more ‘mindful’ about my choices and portions. I knew I could not “let myself go” and eat with abandon onboard the ship. I sat a personal goal to weight less than I did when I got aboard the cruise.
One thing I did not count on was catching a bug while onboard the ship. That put a big wrench into my plans. I started getting sick about half way through the seven night cruise. For 24 hours food smells did not set well with me and I was very limited in what I ate but when I got off the ship at the end of the cruise, I weighed point four tenths of a pound more than I did when I got onboard and was still sick so I did not have my official weigh in as planned. My mother then caught what I had onboard and we did not make the meeting on February 10th but will hopefully both be well enough to make the meeting on the 17th.
I do feel I am being more selective of what I am eating and how much but I still am fighting the mental side “is this really worth this effort” at times too. After five years of being on Weight Watchers, I am assuming this happens to all at some point in time on the journey. I began in January of 2013 and we are in February of 2018 so five years and I have to get a grip on this mental hurdle for sure!
At one time or another we have all over eaten. But there are other levels for overeating that can cause long-term health issues. Dr. Daniel Amen is a world-renown neuropsychiatrist who has devoted his career to researching over-eaters and why we do it to ourselves. The basis for over-eating can be a symptom of a much larger problem that we are not resolving in a productive manner. To determine what is the cause of our over-eating we have to look deep within ourselves and be prepared to face what might not be some not so pretty things about ourselves. Some are very self-aware and can do this soul-searching on their own but many of us need the guidance of someone who is trained to deal with these issues.
Are there effective strategies for overcoming overeating?
Here is a short list of some strategies which through his research Dr. Amen has discovered to work for over-eaters.
- Balance blood sugar levels – low blood sugar levels are often associated with food cravings (This made sense to me with so many times knowing that diabetics “crave” sugar/carbs- There have been several eating plans based on the Glycemic Index and this has proven to help many lose and maintain weight loss. )
- Decrease the use of artificial sweeteners– most sweeteners are 600 times sweeter than sugar and can cause you to crave more food and more sugar (I have wondered about the long-term effects of these sweeteners on our brains and the constant “tricking” that goes on, do we crave more and more to keep “tricking” our brain to thinking it is getting the “sweet” sensation which is counter-productive of reducing what we take inside?)
- Manage Stress– chronic stress can cause obesity, addiction, anxiety, disorders and cancer (I know personally that is easier to over-eat when stressed since you want to trigger the “positive” feelings associated with the food in trying to overcome the uncomfortable feelings associated with stress and anxiety.)
- Outsmart Your Environmental “Triggers”– the mall, the airport, the movie theater, family gatherings; eat before you go or bring healthy snacks with you to consume. (I think this is such an awesome strategy! I have found it to be effective for me. Taking dishes to potlucks, etc. that you know are healthy choices help alleviate the anxiety of the unknown food you might encounter too!)
- Discover Hidden Food Allergies– allergies can trigger cravings; reduced blood flow to the brain and cause brain inflammation or inflammations inside the body. (I have a lactose intolerance/sensitivity and have noticed that when I eat dairy based foods that it causes the bloating/inflammation that can be accompanied by other not so pleasant sensations.)
- Practice Willpower – say no to the things which are not healthy for you; it gets easier! (This is the simplest but the hardest to do. I call this “won’t” power; I won’t eat this or that! It does get easier in time!)
- Movement in your Daily Routine-This helps to overcome genetic predispositions to obesity; reduces cravings; and reduces stress. (This is so true! The more I can walk/workout the less stress I feel and my body released those positive endorphins that keep me smiling.)
- Catch your Zz’s!– less sleep equals more cravings! (If you are tired, it is easy to overeat as your judgment is not at its peak/clearest thinking! Not getting enough rest can inhibit or even stop weight loss.)
- Natural Supplements – Supplements can help to take the edge off cravings. (I am not familiar with many of the supplements he suggests, so I cannot really comment on this.)
This is general information which I hope to explore further in the future. Knowledge is power and if we can recognize certain issues we have with overeating within ourselves then we can begin to use effective strategies to overcome our overeating.