Today is one of those days when lots of people say "I'll start on Monday".
If your holidays were not following your regular healthy diet - were too sweet, too fatty, too anything else - they are often followed by temptation to "balance it out" by "pulling it together", fasting for a while, working it out, "detoxing" or "cleansing". And not to force yourself onto it immediately, also to extend the pleasure, you decide to start "from Monday". And today is one of those Mondays.
There are three serious mistakes in this decision. First of all, there is no need to "balance it out". Many processes in your body, including digestion and metabolism, are slow and inert. That means that no sudden changes happen. That also means that no accidental overeating or undereating have any impact. It is important what you do daily, regularly. This is why the sooner you get back to your regular diet, the better you will help your body. Further attacks against it by introducing more new changes (and any attempt to "compensate" will be a change and not an actual balancing act) will only create more stress. Don't do that. Fasting or working out, if this is not your regular routine, will not speed up going back to normal, it will delay it, because with every change your body will have fainter "memory" of what "normal" is. Instead it will tend more and more to switch to stress response, where all unnecessary processes are shut down and energy reserves are increased. Yes, energy reserves are fat. So, in brief, do not scare your body.
Second, do not delay important decisions. As soon as you realize your diet is going off rail, put your fork down and stop eating. Even if you only had one bite. Delay creates an illusion that you are doing the right thing (and yes, decision to go back to healthy diet IS the right decision), but it also gives yo sort of a license to continue indulging. Finally you eat even more than you would have without such decision, because you also want to use a chance and to not miss out, because you already know this kind of food will stop. This ends with more harm done than you would have had without this "right" decision.
Third, if you really really want some food and cannot imagine yourself without it - you need to plan for it and have it regularly in known and rational amounts. It is far better than deny yourself this food. Denying, even if it is internal decision, will l always create resistance, and you will always look for ways to trick yourself. Significantly more efficient way is to focus on the positive aspects of the healthy diet (health and expenses to maintain your health, taste, quality, ecology, mindfulness). Focus on being sorry that you cannot eat what you want is very unhelpful. Tell yourself that you choose to eat healthy, because it is right, good, that you learn to cook more and more tasty food, and that you do sometimes eat food only because it is tasty. Limiting and denying does not work, motivation and attraction - does work.
Have a tasty, balanced and healthy day on THIS Monday :)
Photo: Wokandapix from Pixabay
My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.
#spoonfulofreason #psychology #eating #decisions #ibeginonmonday
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4: So where's psychology in eating?
Short answer is - everywhere. Habits. Choices. "Must have" wishes. Holidays. Gifts. Punishments. Non-verbal feeling expressions. Image (vegans, also). Happiness and serotonin. What tastes good and what is healthy, also what is trendy. Science of nutrition, I suspect, is much more about psychology than about physiology.
What we eat is most often NOT what body requires at the moment (even though we very often state that we have some kind of "energy boost", and this is why we crave for something sweet. "It's what the brain wants!"). Usually it is what we are used to eat. And habits is truly a meadow of psychology. Why do we have habits like we do is shaped by the culture, family traditions, significant events in our lives, significance that we assign to food and eating (compared to other activities), usual environment in which we eat - and the company of people, and a whole lot of other factors. By the way, we do not usually think about the reasons why we eat the way we do.
If we choose from several alternatives (choice, again, is the field of psychology), the final decision is shaped by the opinions and attitudes, environment (fast food stand on the street or Italian white tablecloth restaurant?), time e dedicate for eating ("quick bite"?), your prediction about opinion of other people about your choice (including whether you care at all), knowledge about digestion and nutrition ("if I avoid gluten, my skin will be fabulous"...), automatic thoughts ("I will be very weak if I don't eat right now"), time we spend choosing... Decision not to choose or choose the same thing every time is also a decision!
Food may be an important symbol and sign of well-being (Christmas roast, Sunday pancakes, coffee with friends or birthday cake). It also may be a lifelong punishment (like a crust on warm milk... "you are not going anywhere until you are finished with this!"), or a way to show special attention or enforce image (anything from mom's meatballs to Valentine's chocolates or desserts with diamonds). Childhood food leaves especially strong memories, and it consciously or unconsciously becomes our comfort (or punishment) food during times of distress (1). Even where physiology should rule, psychology still peeks from around the corner. After we eat fatty and sweet food (think ice cream), the brain rewards us with a dose of neuromediator serotonin (2, 3). At the same time we think - we are happy. And this happens every time, automatically, as if a button was pushed. And not really because we actually were short for something fat and sweet.
So... think before you put anything in your mouth. And why. It's all in your head!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to hear load more about psychology in nutrition!
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1. If you are good you can have a cookie: How memories of childhood food rules link to adult eating behaviors: https://www.researchgate.net/profile/Rebecca_Puhl/publication/8679359_If_you_are_good_you_can_have_a_cookie_How_memories_of_childhood_food_rules_link_to_adult_eating_behaviors/links/0c96052f38db04e424000000.pdf
2.Serotonin, Eating Behavior, and Fat Intake: http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1995.tb00214.x/pdf
3. You Are What You Eat: How Food Affects Your Mood: http://dujs.dartmouth.edu/2011/02/you-are-what-you-eat-how-food-affects-your-mood/#.WJoLPPl969I
We choose food most often (statistically speaking) based on taste. There is also another, a wider concept - food reward, which is composed of food taste, decreasing of hunger, created pleasure (liking of food) and perceived motivation to eat (wanting). Food reward is a driver of amount o food we eat and commonly thought to be related to obesity. But perhaps food liking and wanting are interacting with weight in different ways?
People on a diet during this study had decreased food liking across all food categories, in one year after the study without any interventions - body weight was regained, appetit control weakened and food liking returned to initial level.
Overweight women (when compared to normal weight women) did not want high fat/sweet food more, but they wanted low fat/sweet food less.
Wanting low fat food was associated with improved appetite control and less fat mass, and wanting high fat food was associated with decreased appetite control and more fat mass.
👆 so, diets bring temporary results (we knew that, right?). If you want your eating method to be helpful in reaching your weight goal - make sure you choose the nicest words and definitions for your food (thus increasing your motivation), low-fat food in this case. Do not eve use anything that related to struggle, limitations, deprivation or similar. This is the expression of your utmost care and love for your body!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology and food entanglement!
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Well, I read this one with one eyebrow raised and kept thinking about the children who demand that their foods do not touch in the plate. But the research is not about them. After reading at least three times and thinking about it for a bit longer, it does make some sense.
So, the research compares how people make assessments about the food that is served "separated" (all products in groups and not touching one another) or "mixed" (like in a salad or stew).
- participants believe that "separated" food is less caloric, even if it obviously is (for example, fried snacks)
- when eating "separated" food, participants eat more mindfully, they also believe that such food affects body weight more
- when eating "separated" food participants also control the amount of the consumed food more - even though here I keep thinking of parties and rivers of snacks flowing freely across the tables and plates; it is possible to eat more of the snacks than to have more salad that you need a spoon or fork to eat... then again, research was done in the lab, not at the party.
My conclusions are these. Whenever you can, eat with your hands (this is not part of this research, but you can control the amount of food you eat better, besides, you will get more pleasure out of eating). If possible - try eating food that is "separated" - not salads and stews, think poke bowls of buddha bowls direction. During parties (not fancy dinners, but talking and snacking parties) drink water, and if this does not sound like a plan - get yourself a plate for your portion of snacks, so you don't go foraging across the big platters.
And, bon appetit!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more!
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#spoonfulofreason #psychology #food #eating #perception #calories