Food is an essential part of lives. Food serves more purposes than fueling our body. Food brings people together, enhances the experience of a gathering, and in many ways helps shape different cultures.
As you may already know, food is everywhere, and there is no avoiding it. This is especially true in November and December. Food is one of the central elements of the holidays. There are pies, stuffing, turkey, cookies, yams, and grandmas famous green bean casserole. Many of us find that the abundance of food is difficult to manage over the holidays. We have too many choices, an expectation to eat until we feel like puking, and both of those things put together create the long-lasting worry of gaining weight over the holidays.
Here’s the thing. Food isn’t going away, and you shouldn’t plan to avoid the delicious items that the holidays have to offer. Therefore, we must learn to create a better relationship around food.
BINGING IS WANTING
I struggled with binge eating for a very long period of time. Though, at the time I probably wouldn’t have recognized it with binge eating. If you asked me if I binge ate, I would probably say “no, I just like to eat a lot of food.”
It was binge eating.
I would be extremely strict with my diet to make sure that every piece of food going into my mouth was only there to benefit my fitness goals. And whenever I slipped, I would say f&*% it and eat everything in sight.
When I would binge, I would eat so fast. I would be putting the next bite in my mouth before the first one was even chewed. If I chose to go crazy on Zebra Cakes, I ate them so fast that I was grabbing another pack to eat before the first one was even over with. Apparently I couldn’t stand the thought of NOT having another Zebra cake to eat.
Looking back, that is the moment I needed to relive in order to realize what was going on. When I look back to the times I was binging, I realized I was wanting.
I had restricted pleasurable foods so much, that I created this want that could never be satisfied. I wanted Zebra Cakes so bad, that’s all I was focusing on. I wasn’t enjoying the bite that I just took. I was taking a bite, but already thinking about the next Zebra Cake I needed to get out of the pantry before the one I was eating was gone.
I was not present. I was not in the moment.
BINGING IS WANTING, ENJOYING IS HAVING
Once I realized this, I decided to work on becoming present. I decided to work on truly living in the moment without any distractions.
After working on this, I began to see where the disconnect was when I was binging on the food I wanted, but never felt satisfied. I didn’t even take the time to acknowledge what was going on when I ate the unhealthy food I wanted to eat. When I did take the time to acknowledge what was going on, I really enjoyed the food I was eating, but didn’t have that desire to keep going until I felt guilty or sick.
It was life changing.
Living in the moment and being present is the difference between having and wanting. When you want, you’re focused on your want and you’re focused on the the future, the next bite. When you have, you sit in the present moment and give credit to what is allowing you to really enjoy your food. And once you’ve finished that cookie or piece of cake, you don’t feel the need for more.
So what are the tangibles here? What can you do to enjoy your food instead of binging?
What works for one doesn’t always work for all, but here are some things that I have found to work well for myself and my clients.
SLOW DOWN
Slowing down in between bites will give you the time you need to appreciate what you are eating. There are many different ways to slow down, one of them being chewing more in between bites. Next time you eat, try chewing your food 30 times before you move on to the next bite.
You can also put your fork down in between bites. This will add an extra step to help interrupt the rush of eating. Using your non dominant hand can help, too. Nothing will slow you down like racking your brain trying to get your non-dominant hand to work properly!
GET RID OF DISTRACTIONS
A distraction is anything that takes you away from traction, which is progressing forward. In this case, progressing forward is being in the present moment. Therefore, a distraction will keep you from being in the present moment.
Turn the TV off, put your phone down, and read your book another time. Time at the table is time to be present with your food.
HAVE A DIALOGUE
The last thing that has helped many people improve their relationship with food is the internal dialogue they have with themselves.
As you’re eating, talk to yourself (in your head) and tell yourself what you’re really enjoying about the food. For example, “wow, I love how the cookie is crisp on the outside but yet soft and gooey on the inside.” Or, “mmmm, there is nothing quite like a warm cookie.”
Give your brain the time to realize what it needs to appreciate by slowing down, getting rid of distractions, and telling it what to appreciate.
TAKEAWAYS
Binge eating is wanting, enjoying is having. The difference in wanting and having is the difference between binging and a healthy relationship with food.
In order to have your food and enjoy it, take the time to slow down. Put your fork down in between bites. Get rid of distractions that will take your mind off of the food you’re eating. Binge watching Netflix while eating your favorite pleasure food is a recipe for disaster. Have an internal dialogue, and tell yourself what you’re enjoying about your meal or snack.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
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