thank you for this article.  it has certainly put into perspective my failures / guilt eating. definitely need to re-adjust my thought pattern on certain issues.  a real eye opener.

This is a much happier environment to live in - healthy choices vs. 'have to diet' - thanks for the reminder that this is good for me and I get to make better choices.

I love this article! I have lost 70lbs over the last 18 months.  My family has recently moved across the nation, with all the confusion and stress that ensues; my diet/restrictive eating has taken a back seat because of it.  Now, two weeks later, I've maintained my weight-loss, and have discovered that I can make good decisions and enjoy eating without all the guilt and restrictions of a restrictive diet, and without the diet being on my mind all the time! It's wonderful! The knowledge I gained about food while losing the pounds is now second nature, and I can incorporate it into my life without being controlled by it, like you said in the article!

Thank you. This is the wake up call article I needed!

when I went through the list I had more answers on the left side of the 'healthy eating' side .... i find that I am still 'eating by the clock' to try and stay one step ahead of hunger and keep my metabolism going. On the weekends I am more flexible with my food choices and timing... I try to let myself have 2 meals that I dont think at all about calories. I try to keep them healthy and in proportion, just dont think about the actual calories. This seems to work well for me ! I am more 'rigid' for breakfast/lunch during the week and more flexible for dinners and 1-2 meals on the weekends.

Great article! It really puts things into perspective about the difference between a healthy lifestyle and a "diet". Thanks!

Thank you for this article! I didn't realize that I am more on the restrictive side than the healthy side.  I have lost 49 lbs in the last year but have spent serveral weeks at a time not being able to exercise due to a back injury and problems with my knee. My goal is to keep this list and work toward moving to the healthy side vs the majority on the restrictive side! My goal is 88 more lbs to get to my goal weight!

Woah... I have issues. Haha. (????)

I second the hurrah for the wake-up call!

Attaining the 'left-side' perspective really should be one of my more prioritised goals.

I am so new to this that I thought that restrictive dieting was the only way! This is a "Much needed" article in the beginning, When you are trying to  develop a different mind set you need a guide to set you straight of what is best for you...I've change my eating habits now for about 2weeks no lbs lost (I actually gained 2lbs) so I came up with the great idea to start skipping a meal.... but this article has helped, I have to stop being so hard on myself...

This is exactly the information I needed to hear.  A lightbulb went on and I've made the realization that being hard "right sided" for years with my weight loss efforts, have truely created the rollercoaster monster in me.  This is why I continue to see great success when I apply myself to weight loss, but lose success quickly and pile back on the pounds after my "diet" ends.

I also, need to shift my thinking to the "left side"...I can see it's definately going to take time to reprogram my perspectives on healthy eating, but losing all this re-gained weight will certainly take time too. 

I'm going to print this list and keep it with me, and refer to it often.  I'm halfway to my goal weight and this new way of thinking will help me know that when I get there - this time I'll have peace of mind that I'll stay there.

Thank you! Wonderful article!

I don't understand why points is on the restrictive side? If this is a reference to WW points, they are simply a makeup of a calories, fat, and fiber combination. It's pretty similar to being aware of calorie intake, which this site is all about.

This first paragraph says it all!  I'm at my goal weight....have maintained for nearly 10 months now....the longest I've ever been able to stay at my goal weight (been there several times before)....because I've FINALLY learned to stop saying the word D-I-E-T!!!  And made it a lifestyle change!!  It wasn't easy, but I finally got it.

"remember that your goal is a healthy lifestyle, not a lifelong restrictive diet."  

Thank you for this motivating article!!

This is just the beginning.  Get her book.  It is fantastic.  It has made a world of difference for me.   I am making a  conscious effort to eat only when I am hungry and I am eating much less.  It's a simple concept, but it really works.  Anyone who has ever struggled with their weight should read this book. 

What a wonderful idea about painting your own picture and choosing your own colors.  I have always been of the opinion that you have to count something to lose weight, however, this causes a lot of the results you described with resprictive eating. As of late I have tried all kinds of things with yoyo results and am very frustrated with myself as you talked about.  It is something I am willing to try at this point with caution.  I am diabetic and have to eat more little meals. I will print your list out and post it where I can easily see it.

Thank you for your article.

Thank you, I loved this article very enlightening and will try to change the words I use! I already try to tell people that I am NOT dieting I am changing my lifestlye to a healthier one.

holy wow this article is EXACTLY what i need to see i have been having massive problems with the whole restricting thing for the longest time which ended up putting me in the hospital for being so extremely lacking in nutrition and was at the point where i almost didnt make it! this is definatly a great article for ANYONE to read! i definatly appreciate it more than can be described :D

I lost 100 pounds in a year, nine of those months were used getting to my goal weight and while the sky has been the limit since then (including running a half marathon, full marathon and working on two more halves) I haven't been able to shake the restrictive diet way of thinking.  I am told I am tiny but my brain hasn't completed the switch to recognizing that.  So I eat a lot, I need to with my workouts, but it's not pleasurable.  I workout to balance "all those calories" and match those numbers.  I can't seem to relax.

So, thanks for this.  I needed to hear it.

Wow! Great article! I love the idea of "balance" "moderation" "variety" and "learning" (as opposed to "failing")

One idea I read on CC and have been applying when making food and exercise choices  is to ask myself "could I do this on a long term basis?" If I can't, I won't start. For example: protein shake meal replacement: no. adding a salad at dinner: yes. Working out at the gym seven days a week: no. Taking a morning walk 3-4 days a week: yes. Obviously the answers will be different for everyone but we all have similar goals -  developing a healthy lifestyle that is sustainable. I've been on the diet/binge seesaw for many years and I'm ready to be off it!

For example, my goal for the week has been to bring veggies to work  to snack on, in addition to the fruits I have been bringing. That way, I don;t get so hungry in the afternoon. Small, sustainable, positive change!

Best to all in their healthy lifestyle journey!

Laura

Thank you for all of your wonderful comments. I can really relate to the journey that many of you are on. I spent over two decades in my own eat-repent-repeat cycle. When I realized that many of my patients were also stuck in the same trap, I began to see the "Big Picture."

The truth is, many of us overdiet the way we overeat...it distracts us from living the vibrant, abundant life we crave. The shift to the "left side" - as so many of you have noted - paints an entirely different picture. It enables us to live that life NOW - not when we've finally (or temporarily) reached some arbitrary weight goal.

Keep the comments and questions coming!

I think I'll refer people to this article when they ask about weight loss.  So many people don't see the long-term benefits of get healthy weight loss verses just losing pounds. 

Of course, it's hard 'not' to be rigid and restrictive when you're eating 1300 calories a day, but being creative within the framework of your limitations is the key to overcoming the obsessive nature of calorie counting.

The comparison chart (____ vs _____) is a good way to assess behavior, while giving a reasonable alternative.  That said, there was mention in the article that you should ask yourself "Is this restrictive in nature?" while making your choices.  While that is fine for most, it needs to be said that for some people they need to make eating choices that are restrictive in nature (those with heart disease, diabetes, ect).

People like myself that have these concerns, or even are borderline, do need to be more restrictive with their diets, so  instead of "Is this restrictive in nature?" I ask myself "is this choice healthy for me in all respects?"  That way I am still having to be honest with myself about the choice I'm making, and why I'm making it. 

If I'm only choosing it because I'm living under the fear of 'too many calories' or 'must be skinny', then obviously it's not healthy for me mentally or physically.

I think it's also worth a mention that when some people start a healthy eating plan, they do need more structure then others.  So, sometimes starting out more vigilant is a good way to build the habits of healthy eating and lifestyle, so long as once that habit is made, there is a transition from vigilant to a more mindful mindset.  That's not to say become a diet Nazi. 

Like the article summarizes, finding your own healthy balance of what works for you is the most important thing.

Yummy yummy yummy yummy, boo-hoo, I had too much, boo-hoo, boo-hoo - oh wait, I feel better now! Yummy yummy yummy yummy!

I like this article. Reassured me that a balanced diet and staying healthy should not be synonymous with torture. Thanks!

The paint by number analogy is beautifully done!  We are all unique, like works of art, and rather than use a "paint by number," which is pre-determined by someone else, we need to find the weight loss or even healthy eating medium that works for us to create our own, as Dr. May says, "masterpiece." 

sigh.. I L-O-V-E this article!!!!!!!!! So true so true! Many of us are striving to reboot our metabolism and we forget about reprogramming our brain and relationship with food.

I am journeying back to eat to live not live to eat. I want to enjoy my food for more than JUST taste. I want to love what it does for me and how choosing nourishment over gluttony and convenience boosts my self esteem and identity!

The sentiment behind this article are truly empowering!

Thank YOU so much for the above article.  Like the rest I find myself hanging out on the right side.  I have released 12 pounds and have 20 to go.  I struggle with comparing myself to others and what they can eat and what I 'can't' .

I have taken the liberty of combining the trigger words in the left column into a statement that I can repeat on a daily basis, as often as needed.

I thought it would be nice to share it.

I am in charge of what I eat for nourishment and fuel. I choose healthy quality food. I am aware, conscious, and mindful when using information on all foods that fit into a balanced variety. By choosing in moderation, deciding to be flexible, I can eat for comfort and only choose on a hunger-based need. I am physically active and it's effortless. I trust myself and am learning self acceptance, enjoyment with pleasurable freedom! It's just food an I can trust and nourish myself without restriction!

Love the article!  I use way too many right sided words!  I think the problem we all face is the fact we get so much enjoyment/comfort from food.  I have never been considered overweight but I came real close once.  Last year, I had a severe sinus infection that required 6 weeks of steroid treatment, orally as well as injections.  I was really sick and lost 10 pounds before we got it corrected.  However, I quickly began to gain weight once I was feeling better and in 3 months, I was at my highest weight ever at 162.  I went from 126 to 162 in 5 months.  I am 5 foot 7 and it was very hard to see what was happening to me. Plus, it was very painful on my knees to walk up and down the stairs to my apartment.

It was a wake up for me to quit living off of pizza, cake and double cheeseburgers.  I've been an athlete for most of my life, so my mind is used to consuming mass quantities of food.  I enjoyed eating multiple double cheeseburgers daily and easily ingesting 3,000 to 4,000 calories.  Of course, I rode my bike for 15-30 miles every other day and worked out at the gym for an hour.  Now that I am in my 30s, my metabolism has slowed and I have to change the way I view food and it's hard. 

I think that we all struggle with how we perceive food.  That and we really don't know what's hidden in our food.  I recently read the Belly Fat Cure and I've been trying to reduce the amount of sugar I eat and after 3 weeks I am happy to report that I've lost 4 pounds.  I don't have a lot of fat to lose as I run 4 miles every other day and bike 4 miles daily.  (I work from home and go to the post office multiple times a day...been running/walking or cycling to take my packages since March. )  I lift weights every other day, as well.  However, saying that, it took finding out how much sugar I eat to really change things.  I had been at a plateau for 3 months (maintaining at 148), and I hated counting the calories because it was too restrictive.  I am hungry all of the time, even when I ate only 2000 calories, but I tried to keep it to my limit of 1700 a day. 

I am very thankful for this website because I've learned so much about eating better.  I just wish I didn't miss all of those very sweet, high calorie treats I treated myself too daily.  It really is a lifestyle change when you are completely changing the foods you eat and the way you eat them.  Like all bad habits, eating high calorie food is a hard thing to stop when you've done it for 20 years.  I wish I had a better insight of food as fuel while growing up, so I wouldn't have been so addicted to high calorie foods, but I am thankful now for all of the resources this website provides and the wonderful comments I read as I find others who struggle like me. 

Thanks to all of your comments because I've learned a great deal about myself through your eyes. 

Why is "effortless" on the Healthy eating list? Am I the only one that thinks eating healthy is really difficult? Across from Effortless is "willpower" on the restrictive dieting list. I personally find it really hard to always make "healthy" choices, and if I didn't have "restriction" I would be eating ice cream and cookies and pizza everyday. I am trying SO hard everyday to restrict myself to my calorie goal and eat vegetables (which I have NEVER enjoyed the taste of most of them), and it is so discouraging to be around people and friends who really are "effortlessly" healthy and thin. Does this mean I am on the yo-yo diet mindset?

Thanks, this article is such a help, I really have to evaluate my point of view and acting, so I go to the healthy eating side!

Original Post by: olsona7

Why is "effortless" on the Healthy eating list? Am I the only one that thinks eating healthy is really difficult? Across from Effortless is "willpower" on the restrictive dieting list. I personally find it really hard to always make "healthy" choices, and if I didn't have "restriction" I would be eating ice cream and cookies and pizza everyday. I am trying SO hard everyday to restrict myself to my calorie goal and eat vegetables (which I have NEVER enjoyed the taste of most of them), and it is so discouraging to be around people and friends who really are "effortlessly" healthy and thin. Does this mean I am on the yo-yo diet mindset?

Many great comments. I pulled this question out because I think it gets to the heart of the confusion between healthy eating and restrictive dieting. Too often "healthy lifestyle" is just a euphemism for "You'll be on this diet the rest of your life!"

A healthy lifestyle is not synonymous with perfect eating and exercise. A healthy lifestyle (or your masterpiece if you will) is about having an overall balanced approach, not just to eating, but to living.

It is easy to look at thin people and assume that they are exerting control and willpower (from the right side of the list) rather than recognizing that they are simply in charge and therefore making choices that are both nourishing and nurturing. (Of course we all have the thin friend or relative who obsesses about food and exercise. But do you really want to be like that? Do you really think you do that forever anyway?)

The problem is that when we hold the belief that some foods are bad and some are good, we also believe that we are bad or good depending on what or how much we eat.

As a result, when we eat a "bad" food, we feel guilty and out of control, leading us to eat even more - confirming our belief that we are bad. That's what keeps us stuck in that eat-repent-repeat cycle.

GREAT ARTICLE. I have lost 35 pounds over a year with hard work and healthier eating but with moderation. I sometimes feel Guilty for indulging and so Afraid to gain weight again. But this article reminded me the importance of healthy over skinny.

I am going to print the article out and read it when I feel struggling with my healthy lifestyle.

Maintenance is very scary to me. At a 20 BMI I need to figure out how to enjoy my life and not worry so much about the # on the scale. But be aware of the healthy range.

I think it was easy to lose the weight, I also think its so easy to gain weight so its trying to find that happy medium.

People need to read this. With all the "omg, I cheated threads" around, people need to realize that enjoying themselves once in awhile isn't the end of the world, but part of life.

Reading this I can clearly see my eating disorder. Even in recovery, most of my thoughts are in the restrictive eating. I still control my eating a lot, the only thing that changed is how much I eat basically. Very eye opening...

thats definetely me, restritive and repenting but i really donot care anymore! this is so useless! I just want to tear my body appart and go hide somehwere noneone can look at me.. Its justtoo much and I hate it!

This is exactly what I need to explain to those around who have watched me lose 80lbs in the last 9 months.  They don't understand that I can have a bagel and cream cheese or a donut, etc....as long as I keep things in balance and the overall lifestyle healthy....

Thank you for this confirmation!

Yes this article sounds good but only in written, when it comes to practise people have different reasons to why the overeat. Some reasons may be stress, or emotional eating, hormonal hunger or tiredness etc... When it comes to practise everything changes and then you have to apply other strategies to be able to eat healthy. It takes will power to eat healthy too as the temptations around us are so many. Second when you say healthy there is healthy and there is 'healthy'. Some people may think they eat healthy but actually they don't. Overall the concept is great and I agree to some point although if you want to shred bit more body fat you have to start by restricting drastically your usual daily calories and then transfer to healthy maintaining diet....

Original Post by: fantasy93

thats definetely me, restritive and repenting but i really donot care anymore! this is so useless! I just want to tear my body appart and go hide somehwere noneone can look at me.. Its justtoo much and I hate it!

Don't do that, trust me it will not lead to a healthy lifestyle!

I have been where u have, in fact I was there last night.

I binge at and ate three bowls of cereal w/ chocolate milk and three hamburger buns . I said to myself, "why bother? I'll just exercise it off 2morrow!" then I lied down and thought about how sick to my stomach I felt and realized THIS is not healthy in anyway.

Health isn't JUST about calories, it's about the ingredients and content of your food. A person could probably eat a 2,000 calories diet of fried foods and high sugar and exercise 3 times a week and retain a nice size but are they "healthy"? no, not at all! they are leaving themselves at risk for heart disease and clogged auteries.

A person could also overconsume "healthy" foods such as whole grains even TOO many vegetables, yes I did say TOO many vegetables and overall cobsume too many calories that they're bodies need, yet they feel they are "healthy: because they only ate 20 grams of fat, is this person healthy? Not at all.

It is all about balance and control and LISTENING to your body. Your bodyw ill let you know when you are hungry. Your tummy will rumble, you may have a slight headache and you will FEEL a loss of energy. It is now time to REFUEL!

This article is wonderful and I will take it to heart and keep this in mind the next time I go out to eat or feel the need to binge "just cause I can".

Original Post by: maramm03

I don't understand why points is on the restrictive side? If this is a reference to WW points, they are simply a makeup of a calories, fat, and fiber combination. It's pretty similar to being aware of calorie intake, which this site is all about.

You are right - there are a lot of weight watchers bashers around.  There are good leaders and not so good leaders, but the plan is basically sound.

Anyway, points, like calorie counting CAN be restrictive, but they don't have to be.  I think points are restrictive when we let them be in charge of us.   I used to let the points/calories be in charge by saying "oh well, I ran out of points so I can't eat".   Maybe I could move to the left by using the points as a tool to make better choices and to achieve balance, and not as restrictive rules.

Original Post by: mariyad

Yes this article sounds good but only in written, when it comes to practise people have different reasons to why the overeat. Some reasons may be stress, or emotional eating, hormonal hunger or tiredness etc... When it comes to practise everything changes and then you have to apply other strategies to be able to eat healthy. It takes will power to eat healthy too as the temptations around us are so many. Second when you say healthy there is healthy and there is 'healthy'. Some people may think they eat healthy but actually they don't. Overall the concept is great and I agree to some point although if you want to shred bit more body fat you have to start by restricting drastically your usual daily calories and then transfer to healthy maintaining diet....

 

You are right mariyad - but of course these articles must be short and focused. Here are a couple of other (also too short) of my posts I thought you might appreciate about a couple of the other important issues you mentioned:

"...people have different reasons to why the overeat. Some reasons may be stress, or emotional eating, hormonal hunger or tiredness etc..."

4/22/10 Coping with Head Hunger - http://bit.ly/dlwwos

"It takes will power to eat healthy too as the temptations around us are so many."

2/18/10 Eat What You Love: Fearless Eating - http://bit.ly/bvicqv

kathymcn - Well said!

Hi michelle_may_md, while i find your articles great source of information we also must not forget that some foods even some of the healthiest foods are addictive (mostly those that contain sugars in any source)  and thats why mostly those foods are in the category ‘bad foods’-not because the foods are so bad but because they leave bad impact on people by getting the person addicted to the food and overeating those food usually ...and when we eat ‘bad food’ we feel bad not because the food is so bad (after all if it is small amount we will not even feel it and we will burn it pretty quick) but because that we know we will not stop eating or controlling the amount we are going to consume because we become addictive and we want to eat more and more of those foods!!

Some people get more addictive to certain foods then others..it is the same with people who smoke-some become more addictive to a point they never can quit smoking, while others can quit smoking easier..

So my philosophy is if a person gets addictive to certain foods like chocolate etc he/she has to avoid eating those-because after they put in their mouth those foods is over..they can not stop eating...thats why healthy eating needs will power as well...

Thanks for your comments. I certainly agree that people can choose to avoid certain foods if they make them feel bad or cause problems for their health.

However, much of what people experience as feelings of addiction to food can be addressed by helping them resolve their troublesome emotional connections to food and mood. And, one of the often overlooked causes of emotional eating is restriction and deprivation. It can increase cravings, giving the food more power over the individual, causing them to feel out of control when they finally give in. For many people, the eat-repent-repeat isn't broken by avoiding the food they love; it is broken by learning how to eat mindfully (love what they eat) and eliminating the repent phase.

Interestingly, in my work over the last eleven years I've watched one person after another learn to eat the foods they love in moderation. Even though I don't tell them what they should or shouldn't eat, by the end of 8 weeks, over 70% say they are eating healthier than before (of course some were eating healthfully before but overeating).

I know that may seem counterintuitive so help explain why this happens, you are welcome to download the first chapter of Eat What You Love, Love What You Eat: http://amihungry.com/eatwhatyoulovech1.pdf. ; People know with this one chapter whether this is an approach that resonates for them.

hi Michelle, yes i agree about the emotional part of food addiction, but there is also physiological -chemical food addiction, some natural substances develop food addiction as well as some additives added when preparing certain foods by manufacturer as well. i have a 20 months old niece and if you give her to eat chocolate she can not stop eating it but if you give her to eat chicken she eats a little then she stops.and is nothing to do with emotional eating this is simply the sugar and the responses of the body and the addiction to certain foods-mainly because of the insulin reaction etc.... i have an application on my iphone stating the food additives in foods from simple colouring agents, to preservatives and god know what else they put in our food-very unhealthy and some highly dangerous too. thats why also by healthy eating most dieticians also mean eat natural-explaining eat only foods that grow or run...not that they are 100% healthy but at least a bit better then some other processed foods...so there is emotional food addiction as well as chemical food addiction too...

Thank you for the link Michelle, i have downloaded the book and will review during the weekend. Meanwhile have a great weekend :-)

you have very interesting  approach on the topics-very unique too.

Is there an email i can contact you/ i work with a group of athelets who have to be on a very restrictive diet and they face the problems mentioned after competition- recovery and dieting..it will be interesting to hear your thoughts.

Mariyad

I bought the book, can't wait to receive it!

I told my self I will never be able to go back to the way I was eating. I did not binges  eat but I did eat what I wanted when I wanted. So now I have lost 57 lbs and I am scared to death to gain weight. I told my self that this was it that the diet will never end and that I was restricted to the low calorie diet. Well this list was an eye opener. It is positive and breaks it down so you can see and hear what choices you are making, NICE

Thank you

Original Post by: mariyad

hi Michelle, yes i agree about the emotional part of food addiction, but there is also physiological -chemical food addiction, some natural substances develop food addiction as well as some additives added when preparing certain foods by manufacturer as well. i have a 20 months old niece and if you give her to eat chocolate she can not stop eating it but if you give her to eat chicken she eats a little then she stops.and is nothing to do with emotional eating this is simply the sugar and the responses of the body and the addiction to certain foods-mainly because of the insulin reaction etc.... i have an application on my iphone stating the food additives in foods from simple colouring agents, to preservatives and god know what else they put in our food-very unhealthy and some highly dangerous too. thats why also by healthy eating most dieticians also mean eat natural-explaining eat only foods that grow or run...not that they are 100% healthy but at least a bit better then some other processed foods...so there is emotional food addiction as well as chemical food addiction too...

mariyad, the issue of true addiction to food is controversial so I prefer to focus on the things we can change - our relationship to food.

For example, the issues you describe are intended to cause avoidance out of fear. There are truly no foods that are highly dangerous in moderation. Rather than fear, I help people learn to trust themselves. When they are empowered to be "in charge" of their eating rather than trying to stay "in control" all the time, they naturally gravitate toward healthier eating.

That is what I referred to as using nutrition information as a tool rather than a weapon (or a religion).

Original Post by: mariyad

Thank you for the link Michelle, i have downloaded the book and will review during the weekend. Meanwhile have a great weekend :-)

you have very interesting  approach on the topics-very unique too.

Is there an email i can contact you/ i work with a group of athelets who have to be on a very restrictive diet and they face the problems mentioned after competition- recovery and dieting..it will be interesting to hear your thoughts.

Mariyad

 

 

 

 

I hope you enjoy the book and that is clarifies the complex issues that we've been talking about in these relatively short conversations.

You can reach me through my website at www.AmIHungry.com.

As for you your question about athletes, you make a good point as did cidsational. Restriction is not always a result of dieting for weight loss. Sometimes it is for health, performance, ethics, etc. The difference goes back to those two lists in the article (and in chapter 9):

When an athlete is in charge of what they are eating, they can choose to be much more narrow while they are training. When the competition is over, they can then choose to broaden their options.

When a person with diabetes is in charge of their eating, they choose to eat in a way that keeps their blood sugars in a healthy range. That requires awareness, balance and flexibility, not preoccupation, perfection, and rigidity.

This is a more rational and comfortable approach than the all or nothing thinking that keeps so many dieters, athletes, and diabetics in bondage rather than in the vibrant healthy life they are really seeking.

(I'll also be posting an article here in a couple of months about how to choose food in this way - (if you have the book, it will be from chapter 5.)

Original Post by: gsydria

I told my self I will never be able to go back to the way I was eating. I did not binges  eat but I did eat what I wanted when I wanted. So now I have lost 57 lbs and I am scared to death to gain weight. I told my self that this was it that the diet will never end and that I was restricted to the low calorie diet. Well this list was an eye opener. It is positive and breaks it down so you can see and hear what choices you are making, NICE

Thank you

Nice observation gsydria! Many people who now struggle with their weight can remember (even if vaguely) a time in their life when eating was effortless. After they start dieting, they mistakenly believe that restrictive eating is the only way. They don't realize that the "cure" if you will, is in relearning to eat instinctively again.

Original Post by: michelle_may_md

Thanks for your comments. I certainly agree that people can choose to avoid certain foods if they make them feel bad or cause problems for their health.

However, much of what people experience as feelings of addiction to food can be addressed by helping them resolve their troublesome emotional connections to food and mood. And, one of the often overlooked causes of emotional eating is restriction and deprivation. It can increase cravings, giving the food more power over the individual, causing them to feel out of control when they finally give in. For many people, the eat-repent-repeat isn't broken by avoiding the food they love; it is broken by learning how to eat mindfully (love what they eat) and eliminating the repent phase.

Interestingly, in my work over the last eleven years I've watched one person after another learn to eat the foods they love in moderation. Even though I don't tell them what they should or shouldn't eat, by the end of 8 weeks, over 70% say they are eating healthier than before (of course some were eating healthfully before but overeating).

I know that may seem counterintuitive so help explain why this happens, you are welcome to download the first chapter of Eat What You Love, Love What You Eat: http://amihungry.com/eatwhatyoulovech1.pdf. ; People know with this one chapter whether this is an approach that resonates for them.

I'm sorry! The link above to download chapter one of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle has some characters added to it so it isn't working. It should be

http://amihungry.com/eatwhatyoulovech1.pdf