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“I Just Can’t Stop Eating!”

I know my fellow emotional eaters will be able to relate to this statement made in exasperation by one of my dear clients recently. I’ve absolutely muttered those words in the past too.

In fact it’s because I have so much experience in the: “I Just Can’t Stop Eating!” frustration and at times self loathing, that I want to share with you today my top strategies to wrestle back control of your food decisions.

It’s a matter of first getting clear on your personal A, B, C and then deploying as many of my top 8 tips as are applicable to you.

To get rolling… the ‘A’ is all about,

AWARENESS of the Why behind the current lack of control in your food decisions.

You’ve likely felt more in control in the past so, what was different then?

As emotionally charged as food is, the fact remains the fuel we feed ourselves is actually one of the few things we can be in 100% control of. And yet why do we make it so hard? Why do we self sabotage when we feel so clear on the actions to take and the results they’ll allow us to enjoy?

Here are a few questions to ask yourself as you look to uncover the WHY behind your “I Just Can’t Stop Eating!”

• Am I using food as a reward?
• Or perhaps something easy, certain and reliable to turn to when so much else in life seems hard, uncertain and unreliable?
• Maybe it’s a procrastination technique to avoid dealing with something difficult or tedious or fearful?

‘B’ is for,

BUILDING the Train Tracks to ensure the better food decision is also the easier food decision.

You could also see this as securing your environment for your success.

When you think about it, what are some of the triggers that send you into an “I Just Can’t Stop Eating!” binge and importantly what systems can you put in place to ensure a different outcome in the future?

If these triggers / patterns are not immediately clear then I strongly recommend filling in a food diary for a few days. Food diaries are tedious I know. However they’re just a short term tool. They take a bit of extra effort for a few days and then they give you insight to out smart and out plan the triggers and habits that might have kept you stuck in ineffective eating patterns for YEARS!

• Is it when you’re stressed at work or over tired?
• Or perhaps when you eat with certain people or at certain places?
• Maybe it’s when you’re feeling some level of success and then you get complacent or feel the need to reward yourself with food?

‘C’ is your,

CONSTANTLY evolving COMMITMENT to staying in control of your food decisions.

I can remember when I’d chuck on a little extra weight over the holiday season and be able to shed it easily with just a mere week of extra cardio action. Back then I’d also skip dinner before a big night out because “eating was cheating!” In the early hours I’d end up demolishing hot chips and whole large pizzas and sleep though till lunch time before firing up to repeat the process the following evening.

I was in my early 20’s. That was 20 YEARS AGO! My body has changed, my lifestyle has changed, my priorities and responsibilities have changed. I’m guessing yours have too!

To get to the point: what might have worked for your body in the past might not work now! It’s worth considering,

• Are you in the habit of snacking on your kids food.Either the tempting treats that might not have lived in the house in the past or perhaps a nibble here and there at their dinner time before also consuming your own dinner?
• Does your body after years of tolerance no longer process refined carbs as well as it used to?
• Is your portion control still the same as when you used to play a tonne of sport?

So now we’ve laid the foundation let’s power on with my, top 8 tips to wrestle back control of your food decisions:

One: Fill in a Food Dairy for at least a few days. As well as the food, record the emotions / circumstances behind your eating decisions.

Two: Secure your Environment to make it easier for you to succeed. This includes work. Throw out, give away, or just do not buy again those items that you’ve noticed you turn to in times of stress, tiredness, procrastination and “just can’t stop eating!”

Three: Commit to ‘Cold Turkey’ (cold tofu?!) on those items that may not be yours to evict from home or work. Maybe the communal work biscuits or the kids’ after school treats or even the bread / chocolate (whatever it is) that your husband / flatmate (whoever it is!) seems to get away with eating yet causes you unnecessary temptation and out-of-control demolishing.

Four: Upgrade your Language surrounding your food decisions and capabilities. Your thoughts guide your actions and your habits so as such it’s vital these thoughts are supportive. Take back control of your thoughts by accepting responsibility so that: “I Just Can’t Stop Eating!” becomes whatever resonates best with you: “I get to stop eating whenever I choose and I’m choosing right now!”

It really can be that simple when you have many of the other tips in place. I’m a fan of Mel Robbins 5 second rule for upgrading language and actions. It’s as easy as it sounds. When you have a negative / unsupportive thought like: “I Just Can’t Stop Eating!” you have 5-4-3-2-1 seconds to upgrade it to the thought that will guide you to take the more positive action: “I get to stop eating whenever I choose and I’m choosing right now!”

Five: Fuel your body with Quality Food so that it’s not craving the crap-o-la that you “just can’t stop eating!” Further to this it’s important to ensure your meals are abundant and delicious.

Six: Commit to weekly Meal Prep so that the better food decision is also the easier food decision. I’ve done a lot of shows on simple, nutritious plant based meal prep. Some of the shows include:

532: How To Make Meal Prep More Fun.

464: How To Prepare Quick And Easy Yet Still Natural And Healthy Plant Based Meals.

435: 4 Ways To Make Meal Prep Easier.

Seven: Utilize Pleasure and / or Pain to add emotional intensity to your food decisions.

If you’re more pleasure focused perhaps think of the way you feel when you’re happy with the body you get to rock around in and the energy you get to power through the day with. Imagine the clothes you get to where and the way your partner (and random strangers!) look at you. Know that each great eating decision you make it propelling you towards that point.

If you find pain to be a stronger motivator, think of the way you will feel when another 6 months, 12 months, 2 YEARS pass where you’ve relinquished control of your food decisions and your weight, energy levels and health have continued to deteriorate.

Think of how debilitating that will be. Perhaps imagine the anti-mentor – that person you really do not want to be – and know that each eating decision is either propelling you towards your goal OR morphing you into your anti-mentor.

Eight: Drink more Water. I know this sounds crazy simplistic however it’s the tip I struggle most with. Even though I enjoy water I regularly find myself hunting down something to endlessly demolish when I’m actually thirsty not hungry. Or I work myself into a cycle of way too much coffee instead of water.

A question I recommend asking yourself prior to making a food decision is:

“How will I feel after I eat this?” (or drink this if we’re referring to another coffee OR another vino!)

Think of it in terms of being tough on yourself prior to making an eating decision (this is the time for discipline) and easy on yourself after making an eating decision (this is the time to let go of guilt and just get straight back on track at the very next meal).

To get actionable today – if you struggle with “I Just Can’t Stop Eating!” let’s start back with an AWARENESS of the Why behind the current lack of control in your food decisions.

Here’s a recap of those questions to ask yourself:

• Am I using food as a reward?
• Or perhaps something easy, certain and reliable to turn to when so much else in life seems hard, uncertain and unreliable?
• Maybe it’s a procrastination technique to avoid dealing with something difficult or tedious or fearful?

The follow up question to ask is “How is that working for you?”

The follow up action/s to implement come in BUILDING the Train Tracks to ensure the better food decision is also the easier food decision. 

• Where for example you’ll decide on the NON-food reward.
• The NON-food easy, certain and reliable something to turn to when so much else in life seems hard, uncertain and unreliable.
• The strategy to beat procrastination. (I share some of my strategies way back in show #065 on Procrastination)

That’s it for today in Healthification. Huge thanks to YOU for spending this time with me. I appreciate it with all my heart.

The Healthification podcast is proudly bought to you by my FREE ‘Easy Vegan’ plan. It took me 25 years to transition from a meat eater to a happy, healthy Vegan! You can do it in just 3 days with  my simplified ‘easy vegan’ plan!  Get the fit, strong, and healthy plant based body you deserve… while avoiding ALL the mistakes I made along the way!

Till next time, remember Creating a body and life you love is Freedom. (If this ex-carb queen, NON-genetically gifted, naturally uncoordinated VEGAN-chick can do it – so can YOU!!!)

If you liked ‘I Just Can’t Stop Eating!‘ you’ll also like: How To Conspire For Your Success This Holiday Season!

If you’re yet to share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.