7 Ways to Shift Your Mindset to Avoid Overeating
Are you tired of being on the diet roller coaster? You do great for a while, then you put it all back on, then try the next fad diet? When it comes to weight loss, shifting your mindset is one of the biggest factors. It’s just as or even more important than what you put in your mouth. Just like many things in life, it takes practice. Give some of these a try!
1. DON’T TRY TO BE PERFECT DURING THE WEEK.
Don't aim for perfection, even Monday through Friday. By the weekend, willpower gives out which leads to binging on the weekend. Trying to be perfect leads to feeling like you deserve a cheat day. The" good" plan you follow is better than the "perfect" one you quit.
2. LISTEN TO YOUR BODY.
Listen to your body. Eat when you're hungry. Eat what you like. Eat until you’re not hungry anymore, not until you're full. Tell yourself OUT LOUD why you are eating. "I'm eating because I'm bored, so I'm putting it back until I'm hungry." "I'm eating because everyone else is eating." Saying something out loud and hearing your voice, can be very powerful!
3. GIVE UP ON CHEAT DAYS.
Cheat days lead to overeating and then guilt and then starting from scratch again. We tend to eat everything, even things we may not like because it's our only day to eat it. Then the next day is even harder.
4. OWN YOUR DECISIONS.
Don't let a good decision give you the go-ahead to a bad one later. These trade-offs justify overeating. Mind games undermine your health goals and your authority over your decisions. Make food decisions based on the outcome you expect. "I'm eating this cheeseburger and will probably feel bloated and guilty after, but it's my decision." And then own it. "I'm eating this salad because it makes me feel good and weight loss is my goal." Different choices lead to different outcomes...you choose!
5. STOP JUSTIFYING.
Weekends are full of all sorts of reasons to overeat. "I have a family birthday party." "I'm going to a sporting event." All the excuses to eat leave you a powerless victim over your health and overeating. "Because it's Friday - Because it's Saturday". Weekend overeating can sabotage your goals every single week!
Turn one cheat into a "less of a cheat" (Hamburger with a salad, instead of fries OR that hamburger without a bun. You will come out of that meal without full out binging and won't spiral out of control for the whole weekend.
6. ADD INSTEAD OF REMOVE.
Shift your mindset and focus on what you can add to your meal instead of what you have to remove. When you focus on what you CAN have instead of what you CAN’T, you don't feel as deprived and won't be tempted to overeat. Say it out loud, "I can have... instead of I can't have..."
7. SLOW DOWN AND UNPLUG
When it’s time to eat, focus on eating. Slow down and chew your food. Put down your fork in between bites. Put your phone, laptop or anything that will distract you from enjoying your food, in another room. Use your senses and focus on color, texture and taste of your food.