Have you ever said I can't eat "x" because if I start, I won't be able to stop?
Years ago Lay's Potato Chips coined the slogan "Betcha can't eat just one!"
It became pretty famous. Probably because most of us can relate to this scenario. If we start, it can be really hard to stop.
Let's say you have a nice bag of Oreo's (and if you don't like Oreo's what's wrong with you?). But you know yourself and you know that if you eat one, you end up taking out a whole row - like 10 or 12, but who's counting?
If you find yourself struggling in a scenario like this consider the following thoughts...
Maybe you need to eat more Oreo's.
Let me write that again, incase you misread it.
Maybe...you need to eat more Oreo's.
This may sound completely counterintuitive, but hang with me for a second. This requires a bit of reframing and nuance.
If cookies are something you only ever have once in a while they might feel special. They may feel like the proverbial forbidden fruit.
Perhaps you're choosing not to eat cookies on a regular basis because you have labeled them "bad" or unhealthy or you are on diet that limits processed food.
When a food is placed off limits it gives that food more power. Once you get your hands on the forbidden fruit (in this case, cookies) it may feel urgent to eat as much as you can. Or you may stuff your face, because you don't know when you will get to enjoy this "special" occasion again.
So here's something to consider...
What would happen if you normalized eating cookies (or chips, ice cream, pretzels, etc)? What if you reframed these "bad" foods as normal foods that are included in a healthy well rounded diet? A place to start might be enjoying two cookies at every lunch for the next week. Pay attention to how you feel about your relationship with the foods you incorporate. Observe if normalizing consumption actually curbs binge behavior.
Secondly, I want to encourage you (and myself!) to stop attaching morality to food. When we label foods as bad, it's really easy on a subconscious level to feel negative towards ourselves when consuming these foods. In a weird twist, this can cause us to spiral further and binge even more.
In short, educate yourself about food and understand what makes you feel good, but try to let go of attaching morality to food. After all, cookies are just another food. They can absolutely be part of a well rounded diet. Stop assigning, start neutralizing.
At the end of the day, it's important to remember that any diet plan that is sustainable over the long haul MUST include foods you love and enjoy.
Try reframing your relationship with food and see how you feel. It can make all the difference!
