I'm actually alive and feeling rather good these days. After foundering around for a few weeks trying to "legalize" food and eating too much, I realized that legalizing doesn't HAVE to mean buying every food I ever deprived myself of and having it in my cupboard. It can simply mean giving myself permission to eat whatever I want, provided it is truly what I want and as long as I'm hungry. Whew. Having a bunch of junky food in the house just stresses me out -- What if it gets stale? What if no one eats it besides me? What if I have to throw it away? ACK! Having grown up in a house where NOTHING was EVER wasted or thrown away, I can't deal very well with the concept.
After spending a week writing down each time I ate when I wasn't hungry, I found some patterns. I wrote down the time, where I was, who I was with, what I ate, and any thoughts or feelings I had at the time. I found that I eat mainly due to boredom/procrastination, anxiety/stress, or anger. Some of the thoughts I had were "what the heck I already ruined my healthy eating for the day" sorts of thoughts, some ANTS, and anxious thoughts regarding either T or the girls or both. My problem times are dinnertime and just after, while reading the paper, during celebration/holiday meals, restaurants, and my days off. Soooo.. I have an ACTION plan! That makes me laugh. Anyway, here's my action plan:
boredom/procrastination -- just DO whatever I'm procrastinating (duh!) or at least leave/stay out of the kitchen
anxiety/stress -- ask for help
anger -- ask for what I need
for problem times:
dinner & after -- get up from the table as soon as I'm done and LEAVE the AREA! Remind myself that prolonging a meal does not stop it from ending.
reading the paper -- take it elsewhere in the house to read, away from food
celebrations/holidays -- remind myself that I will never run out of food. There is NOTHING I can't eat tomorrow that I'm eating today. There will ALWAYS be more food
restaurants -- eat slowly and try to keep to half of what I'm served
days off -- keep busy, care for myself, don't spend the entire day doing chores
My plan in general is:
exercise 3-6 times a week but don't obsess about length or number of times a week
eat more healthfully -- make most of my choices healthy ones, but eat french fries and the like with no guilt if that's what I truly want. Remind myself that deprivation and insatiability go hand in hand.
cut down on the desserts -- eat it every other day for a while, cut down to twice a week, then make it once a week, eating a truly great dessert
take smaller portions than I think will satisfy me, knowing that I can go back for more
eat with a plate always, sitting down always, and slowly
start leaving one bite of food on my plate at each meal
If I want to eat but I'm not hungry, stop and ask myself what it is I want from food since I want to eat more than I need. Remind myself that feelings come and go, but don't go away because I'm afraid of them. I can't feed a feeling with food. Change requires action.
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