Re: Junk food and deserts have always been my treat

From: Lictor (ghostmlNOSPAM-REMOVE_at_online.fr)
Date: 09/03/04 

Date: Fri, 3 Sep 2004 03:04:36 +0200

"CB" <bellecd@sprint.ca> wrote in message
news:gcOZc.2821$H23.27464@newscontent-01.sprint.ca...
> Sound advice, maybe, but rather long-term.

Well, diet change and weight loss *is* a long term issue ;)

> As a sugar addict myself

I wonder if the OP is about sugar or not. Sweets in a bakery can be almost
as much fat as sugar.

> I think the problem is partly psychological but also partly physiological.

Maybe. But ideas like feeling a vacuum in one's life, or like food is your
only source of happiness are clearly psychological. There might be some
physiological issues on top of that. The problem is that if you don't
address the psychological issues first and proceed to remove the comforter
food, you might be removing all that is holding the OP together. At least, I
would consider getting psychological help from the very beginning, even if
he wants to do the rest right from the start.

> There are some practical steps you can take right away, like substituting
> fruit and small amounts of dried fruit, unsalted nuts and
high-cocoa-solids
> dark chocolate for your regular snacks.

There is the risk that these food won't be as comforting as his usual food,
and this can lead to binges. If the "addiction" is physiological (reactive
hypoglycemia), dried fruits can be pretty bad too.

> If you don't eat any sugar for a while, these snacks will taste very sweet
to you.

Yup, my pleasure/sweetness curve now is properly belled shaped, instead of
increasing all the way to syrup.
But *paying* attention to food can also accomplish that. Like, chewing
slowly while keeping focussed on the meal. Many overeaters just swallow the
food whole without ever tasting it.

> Drink lots of water, or green tea (which is pretty good without sugar).

Sparkling water often does the trick for people who think regular water is
for bathing only ;)

> If you feel sugar cravings, look at your
> watch; force yourself to wait ten minutes before you give in, then eat an
> orange or apple, slowly.

Another option, especially in case of reactive hypoglycemia, would be to fit
the sweet food at the end of a meal.

> Don't do anything else while you're eating; enjoy
> the food. Ask yourself before you've finished if you are still hungry; if
> not, save the rest for a little later.

Sound advice.
If you don't feel hungry, don't eat, because you can't reach satiety if
you're not hungry. If you don't feel hunger anymore, just skip 1-2 meal, you
should get a pretty good idea of how real hunger feels like. To feel satiety
you can :
- Relax before eating. If you know meditation technics, that's the moment to
use them. Otherwise, just close you eyes, take some deep slow breaths and
try to keep quiet in your head (or if too hard, fill it with positive quiet
thoughts).
- Take only meals : seat down at the table, have a plate... Even if you're
eating a chocolate chunk or a yogourt.
- You can try using a smaller plate. You can also train yourself to always
leave some food in your plate and throw it away, as a way to experience
separation from food.
- Chew slowly, try to *feel* the food in your mouth, try to analyse the
various tastes and aroma. See what you like or dislike in each particular
food item. Try to see if your perception of the taste evolves throughout the
meal.
- You're eating, not reading or watching TV!

> If you slip, try again and keep trying.

Slips *will* happen. Try to become a clinical observer of yourself. Slipping
is a mere event on your way. You don't have to pretend it doesn't exist, but
you don't have to go on a guilt trip about it either. Both of these will
only causes slips come back more often.
If you feel you really can't resist, don't snap completely and swallow half
the bakery in a huge guilt loaded trance. Slip in style. Go to the very best
bakery of the city, and buy a single item, the one you love the most. Go
back home, or to a quiet setting. Get in nice clothes, set your table
nicely, with your best plate and silverware. Now, eat your thing, slowly,
while enjoying every single mouthful. Don't feel guilty about it, because a
single item like this is not going to ruin everything. If, at some point,
you feel that eating your cake is not as enjoyable as the first mouthfulls,
there is no point in finishing it. Remember, you're trying to enjoy
yourself, no point in continuing if you don't. Just throw away the
leftovers, you will buy another fresh one another day. If you feel awfully
bad about throwing away that food, you can even write it a funeral oration
to the leftovers of you cake - noone is going to make fun of whatever you do
in the privacy of your home.

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