Do You 'Spiral Out Of Control' With Food?

Do you sometimes ‘spiral out of control’ with food?

I’ve been a nutrition coach in great shape for a decade, and I still do.

However, it’s much different for me today than long ago.

You can change this too.

Here’s how:

1. The Big Picture 🖼️

2. Explain It To Me Like I’m 5 👦

3. Some Junk Food Tips 🍟

4. Judgment, Restriction, and History 🔦

5. Parting Zen 🧘‍♂️

The Big Picture 🖼️

The typical ‘spiral out of control’ that most people describe to me goes something like this:

After eating ‘clean or healthy’ for a decent period (a week, a month), they make one ‘bad’ choice (junk food, candy, fried food, dessert, pizza, etc.) that leads directly to several additional ‘bad’ choices (either at the same meal, during the same day, or perhaps for an entire weekend) that leaves them feeling disappointed, frustrated, or worse, and having gained a few pounds as well.

The language and degree vary, but that summarizes my average client experience.

One thing to state right off the bat:

Your language affects the degree.

It’s not the only factor contributing to this behavior, but it is one that you have a fair amount of control over.

Another thing to note:

You always want what you can’t have.

(Or, what you think you can’t have.)

Thirdly:

Your spiral started before the behavior.

Sometimes, long before.

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“Everything we do is influenced by everything we have done before.”

Some Junk Food Tips 🍟

Here are a few ideas to get you started:

Judgment, Restriction, and History 🔦

I. Your language affects the degree.

I’ve written often about this.

I intentionally put the words ‘clean, healthy, and bad’ in quotes above.

There is no ‘good’ or ‘bad’ food.

Yes, you can eat too much of something too often.

Yes, many highly processed foods are terrible for the planet.

But concerning your healthy journey, the less you judge your food, the less you will judge yourself.

To unravel the spiral, you must stop judging yourself too harshly.

II. You always want what you can’t have.

Too much restriction is why too many diets fail to be adhered to too often.

Instead, consider a healthy amount of inclusion.

10-20% is appropriate for most people.

If your total caloric intake is on point, and 10-20% of those calories are from ‘discretionary’ sources (as Alan Aragon says), you will most likely find this is a ‘sweet spot’ for long-term adherence to your plan …

… and ultimately, being happy and healthy.

III. Your spiral started before the behavior.

Some things that influence our decision-making go back to the day we were born!

For example, I have memories of eating entire baskets of free garlic knots in Italian restaurants, my Depression-era grandmother teaching me never to leave any food uneaten, and feeding myself pies of pizza to fill emotional voids in college.

These will always be a part of me, and to this day, I have difficulty stopping carb-dense foods like pasta, even if it’s gluten-free.

If it’s in the fridge, I’m going to eat it.

But my ‘spirals’ are nowhere near as severe as they used to be.

I mitigate them by:

• Being highly consistent with my diet & exercise

• Having practiced behavior awareness exercises

And you can too.

I often give clients who need it something called a ‘Break The Chain’ worksheet.

If you struggle with spiraling out of control with food, reply to this email, and I’ll send you the PDF.

(Or, you can click here to book a free call and tell me about it.)

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Be well,

Coach Matt

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