Today, I was talking to a client about her recent problems she was having with her fat loss efforts. Over the past six months she was steadily lowering her body fat, but more recently she gained some back. She said that she was following my Food Rules, but on the weekend she felt she would lose control and eat way too much. She knew it was setting herself back and she didn't like how she felt afterwords, but couldn't stop herself. Does this behavior pattern sound familiar?
Her thoughts were sabatoging her efforts. We all have that "self talk" when we are in a situation where we need to decide what to eat. My client did fine eating during the week at home, but when she was in more social situations, like on the weekends, she would convince herself that it was ok to eat the foods that would cause her to eat out of control. The emotional part of her brain was convincing the intellectual part of her brain that it was fine to eat these foods. This leads to out of control eating, even if it only happens on the weekend.
I reminded her that you should shoot for a 90% rate of application with the Food Rules. Not 100%. That means every tenth time you eat, you can have some food that doesn't follow the food rules (processed carbohydrates, sugars). But, you must tell yourself, that you are "enjoying" this one food item, and you are still following the Food Rules. The emotional part of your brain can't take over. The intellectual part of your brain should stay in control.
After you have "enjoyed" some of these non-Food Rule foods and are still in these social situations, you must make sure the intellectual part of your brain is still running the show. You may see and even crave eating more of these non-Food Rules foods, but must tell yourself that you are still following the Food Rules. Tell yourself you will be full and satisfied by the Food Rule foods. You know intellectually that you will. You just can't let the emtional part of your brain override what you know intellectually is true. I recommend having a mantra to say to yourself when these emotional eating thoughts try to sabotage your fat lose efforts, such as "I am still following The Food Rules and I will feel better with myself when I don't give into emotional eating."