For decades the diet industry’s messaging has been: Eat less, lose weight. But if that’s true, why do so many diets fail?
If weight release is the goal, cutting calories may not be the answer!
Not all calories are created equally. If we consume 2,000 calories of white bread, French fries, fast foods, and sugary drinks, we will not have the same experience with health and wellness as someone eating 2,000 calories of proteins, essential fats, and a wide variety of fruits and vegetables.
In cases of extreme calorie restriction, the body stops building muscle and begins storing fat. The human body is biologically wired to do this when we don’t get enough to eat. It’s a defense mechanism meant to save our life. We cannot get around our own biology! To reverse this defense, we must eat MORE calories to get the metabolism going. Then the body can begin building muscles and burning our food as fuel instead of storing it as fat.
Eating less can sometimes lead to a release of excess weight, but in my personal and professional experience, it’s rarely sustainable.
Why?
Carrying excess weight is never caused simply by “eating too much.”
If we are overeating, we have excellent fucking reasons to overeat that are rooted in the SCIENCE of either biology or psychology.
Some biological reasons for overeating:
Not eating breakfast
Skipping meals.
Not getting enough of one or more macronutrients:
water
healthy fats
protein
carbohydrates
Eating empty-calorie foods.
Physical addiction to processed foods.
Allergies or sensitivities to frequently used foods.
Some psychological reasons for overeating:
Stress.
Self-criticism.
Self-doubt, and low self-esteem.
Inability to process emotions.
Low or no pleasure in life.
Lack of spiritual connection.
Lack of social connection.
Lack of purpose.
Depressed energy.
If weight release is the goal, we want to play with all of these variables before we decide if we need to reduce or increase calories. The key to weight release is different for each of us. One woman may need to reduce stress, while another may need to increase nutrients. One person may need to find an outlet for her creativity, another may need to change employment, or release an unhealthy relationship in order to reach a stable, healthy weight.
Most of us will also want to release any foods that we observe to be causing symptoms. So, maybe you keep eating the same 2,000 calorie diet, but you eliminate all the wheat (or dairy, or any food suspected of affecting you personally), and suddenly the excess weight releases without effort.
If weight release is the goal, and we are hungry all the time, frustrated due to lack of progress, and still trying to reduce calories, it’s time to LET GO of the “Eat Less, Weigh Less” propaganda to which we have been indoctrinated!
Let’s play with new ways of thinking about weight release, new ways of thinking about weight, and new ways to be kinder to ourselves and our bodies.
Grow On!
Instead of trying to eat less, try this: Don’t skip breakfast! Play with adding protein and fat calories to breakfast and lunch. Play with releasing foods that come in packages. Play with eating more whole food. Play with letting go of wheat, or dairy. Play with eating salad every day. Listen to your body when you eat. What is it telling you?
Overeating is NOT a willpower problem. Overeating is NOT a personal failing! Overeating is rooted in science. If we are overeating, there are almost always biological reasons.
We are not weak willed. We are not broken. There is nothing wrong with us that needs fixing.
This means we can let go of the SHAME of overeating!
This means there is no need to beat up on ourselves as most humans tend to do. Overeating and shame are as intertwined as a blackberry bramble, and ten times as injurious.
Once we address the scientific reasons for the overeating and untangle the shame, the behavior diminishes greatly, and loses it’s power.
Overeating is rooted in…
The brain is biologically wired to scream HUNGRY when nutritional needs are not being met. We are biologically driven to answer that need, even if we just ate a full meal.
Let’s look at some common reasons the brain might decide our nutritional needs have not been met, and scream HUNGRY, triggering us to eat more.
STRESS
The human response to stress is fight or flight. Our stress response moves energy AWAY from digestion so that it can be used to fight or flee. This leads to nutrient wasting. Our brain is scanning for nutrients, but if the nutrients we’re eating are being excreted because we are chronically stressed out, we MUST eat more to satisfy nutritional needs.
FAST EATING
Eating fast means that our brain does not have the required time to register the meal and the nutrients we take in. The brain’s requirements are not met, and it tells us in no uncertain terms that we are HUNGRY and we MUST eat more.
LOW CALORIES/STRINGENT DIETING
Calorie requirements vary day to day depending on activity levels and more. Our brain is scanning for adequate energy, but if we are restricting calories, we naturally feel HUNGRY if we have not provided enough fuel.
When we are restricting calories to a point where we do not have enough fuel, doesn’t it make complete sense that the brain will scream HUNGRY?
MISSING MACRONUTRIENTS
Macronutrients are food types required in large amounts to survive. Carbohydrates – grains, potatoes, fruits & veggies, and refined sugars Proteins – meat, fish, eggs, nuts, beans, and seeds Healthy Fats = Essential Fatty Acids – fish, seeds, nuts, avocados, olives, coconut
have been linked to reduced rates of cancer and heart disease
are vital to reproductive function. Conception and viable pregnancy do not occur in the absence of Essential Fatty Acids.
There is a common misconception that eating fats makes us fat, but without essential fatty acids, we grow ill and die. If we are lacking in essential fatty acids, our brain screams HUNGRY and we MUST eat more.
Water is a macronutrient and makes up 60% of the human body. Our brain is scanning for nutrients. If macronutrients are found lacking – even water – the brain screams HUNGRY, and we will be BIOLOGICALLY DRIVEN to eat more even if we’re really thirsty.
LOW NUTRIENT FOODS
If we eat low quality food, or low-nutrient food, we may not be getting the nutrients required for health. Our brain is scanning for nutrients, but if we aren’t getting adequate amounts for health our brain screams HUNGRY and we naturally MUST eat more.
MEAL SKIPPING
Appetite is our friend. Without appetite, we stop eating and we die. Skipping meals leads to being truly hungry. Appetite is the correct biological response to hunger.
Eating when hungry = Life.
Ignoring hunger and skipping meals can lead directly to overeating at the very next meal simply because we are underfed, or overeating at the end of day because we didn’t allow ourselves the time to eat when our appetite cued us to eat.
If we haven’t eaten all day, or haven’t eaten much during the day, the correct biological response is hunger. Our brain will SCREAM that we are hungry, and we will be driven to eat more.
It makes complete sense to eat when hungry, and to eat MORE when ravenous!
Overeating is NOT a willpower problem, nor a personal failing!
There are many biological reasons for overeating. I only named a few.
The brain will always drive the body to eat more when it determines that we are in nutritional need.
The brain will always drive the body to eat more when it determines that we have a deficit in energy (calories).
The brain will always drive the body to eat more when it determines that food is in short supply.
Since overeating is rooted in science, we can release the SHAME attached to overeating! And often when we address the underlying biological reasons, the overeating vanishes!
The Kindness Key
Once we address the biological reasons, if we are still compulsively overeating, then KINDNESS, CURIOSITY, and AWARENESS are our best allies!
Kindness First! Remember that this is not a personal failing, nor does it have anything to do with willpower. Using food to soothe is a strategy as old as time.
We feel bad, we eat food,we feel better.
It’s a highly effective tactic that works every time, and you are not the only person who has figured this out. You are NOT the only human using food to soothe, I promise. The problems arise when we use food to soothe too frequently, AND… when we feel shame about the behavior.
When we use overeating frequently, it can cause a wide range of health challenges, and the shame we heap on ourselves for using this brilliant coping mechanism can do more damage than the overeating itself!
When we are IN alignment with the energy of love – the energy at our core – we feel AMAZING. We feel energized, fired up, and ready to meet any challenge.
When we are OUT of alignment with our core energy we feel exhausted, depressed, and unmotivated. When we are in shame – the polar opposite of unconditional love – we feel as exhausted, depressed, and unmotivated as is humanly possible.
Overeating and shame can feel like an unbreakable cycle.
We use food to soothe. We beat ourselves up for it. We feel like crap, and… we use food to soothe.
The key to break the cycle is to meet your behavior with KINDNESS instead of criticism.
I understand this may seem too simple. It seems like overeating is the issue and the bit we need to change, but we can’t change the behavior as long as we continue to beat ourselves up for the behavior (which causes hurt feelings that need soothing).
The key is kindness. We can be kind to ourselves instead of critical. We can take a deep breath and remind ourself that we are human, that we are using an effective human strategy, and that nothing has gone wrong. We can give ourself a big hug, like we might hug a friend who was dealing with challenging emotions. We can look for other ways to soothe ourself effectively.
This is how we break the cycle.
NOT by creating more emotions that need soothing, and NOT by judging ourself bad, wrong, or unworthy just because we are human. As we begin to accept the behavior of overeating as something we do – and not as something that defines who we are – we have room to use curiosity to increase our awareness.
Kindness unlocks Curiosity!
Once we are no longer draining energy in self-criticism, we have energy to get curious about what’s really going on for us!
We can ask questions like:
What triggered the overeating?
What thought was I thinking?
What emotion was I trying to soothe?
What was I really hungry for?
What would have been most nourishing for me?
How can I soothe myself other than with food?
Curiosity increases our Awareness!
We can become aware of when, where, what, and why we are overeating. We can cultivate awareness about what we’re thinking on a regular basis, and which thoughts seem to drive us toward overeating. Without the judgement and criticism occupying our energy and attention, we can see what’s really going on. Awareness is always the first step in creating change, so if we want to change a behavior, we want to get curious about it and grow our awareness.
Overeating is rooted in science, so we can use the key of kindness to release the shame, unlock our curiosity, and grow our awareness. With our awareness, the behavior loses it’s power, and we are free to choose change, if we wish to change.
Grow on!
If you are overeating, you are not alone.
Which biological causes of overeating can you play with to help release the behavior?
When you hear the inner critic, how possible is it to take a deep breath, and choose kindness?
I’m sending this blog post out to ALL of my email lists – family & friends, massage, photography, and coaching clients – to announce my graduation from the Institute for the Psychology of Eating!
I’m thrilled and excited to have completed this amazing course in Mind Body Nutrition and Dynamic Eating Psychology. I’m even MORE thrilled by the amazing results my clients are already reporting!
Please click THIS LINK to read what my clients are saying.
I have found my passion and purpose in life. I adore helping people grow in awareness, and watching them transform their relationship with food and body!
The clients I am serving now are those who struggle with weight, body image, low-energy, digestive issues, or compulsive eating behaviors like stress eating, overeating, and binge eating. I am delighted to have all kinds of new processes and practices in my toy box to help people navigate some of the same things with which I have struggled in life.
Please share this blog post with everyone just in case I can help support them through any of these challenges! I truly appreciate you taking the time to refer me to others!
So WHO might benefit when you share this? Those who wish to:
Replace endless dieting with lifelong nourished eating.
Release unwanted, or compulsive eating behaviors.
Find a natural and sustainable way of eating that suits their own body.
Savor life instead of rushing from one moment to the next.
Feel confident in the skin they’re in, instead of feeling worried about what they weigh.
Join me on the Transformation Playground!
Something else that has me super excited and delighted is rebranding my Empowerment Blog into the Transformation Playground!
Empowering people to transform their life from exhausted and striving to energized and thriving is still my objective, but the former title makes it sound like I am the one responsible for the empowerment. People empower themselves by playing with new ideas, and experimenting with releasing depleting thoughts, beliefs, and behaviors.
The Transformation Playground provides toys and techniques that help us examine new ways of thinking. It’s a supportive space for each individual to explore what feels healthy for them, so that we each empower ourselves through exploration and choice.
Jill Lebeau and Amit West bring high vibes, unconditional love, and a whole bunch of laughter to this incredible resource for upliftment and expansion. Spiritual growth has never been so fun and easy!
There will be MUCH to explore on the Transformation Playground, but I will always point the way to the Sandbox first!
Grow on!
Here are some great ways to begin YOUR journey of transformation!
Subscribe to the Transformation Playground at THIS LINK, and each week you will get tidbits, toys, and techniques that allow us to transform our relationship with food & body, motivational images, ongoing encouragement, and recommendations for all kinds of fun that helps us grow, and evolve into the highest version of ourselves.
Ready to invest in yourself and commit to the changes you truly want?
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Empowerment Package
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