How To Have Your Cake And Skinny Jeans Too: Stop Overeating, Overeating, And Dieting Forever Get The Naturally Lean Body You Want From The Inside Out (Binge Eating Solution) by Josie Spinardi is an incredibly accessible book with clear practical strategies and robust evidence-based approaches.
Your body is programmed to maintain a naturally lean weight. You don’t need to know your ideal weight or calorie balance. Higher calorie dense foods and a slower metabolism just mean you fill up sooner and stay full longer.
Diets only address the symptom of being overweight. “Overeating or binge eating is in fact a conditioned (learned) response very strongly anchored to both diet (food restriction) and a lack of skills to navigate certain distressing emotional states.”
Most dieters get caught up in “The Springboard of Despair,” a cycle of dieting, bingeing, overcoming, and then dieting again … only to binge again in increasingly extreme ways. Studies like those by Ancel Keys show that “diet leads to food obsession, emotional distress and, wait, binge eating.”
Eat like a naturally slim person. Enjoy satisfying servings of tasty normal foods without worrying, without dieting to try and compensate. If you eat so much that you feel uncomfortable, just take note that it doesn’t feel good to be too full.
Eliminate the “learned habit of overriding your body’s internal signals for hunger and satiety.”
Use root cause analysis to identify the real reason you are not hungry:
a) Gasping for food violently out of control in response to deprivation, bingeing on forbidden foods. By eating only what is right for you according to your physical and psychological needs, you can be confident in any situation instead of being governed by obsession with food, deprivation, or “kryptonite.”
b) Eating because you ate by breaking a diet rule. Tuning in to internal forces helps.
The Mean Girl Munchies “press mute” into critical self-awareness with quick bites of crunchy food no matter the taste. Meditation is a healthier approach to focusing on just one thing.
c) Licking your wounds involves avoiding and soothing with a slow, sweet and creamy indulgence in learned helplessness. People who lack the ability to engage in task-oriented coping are more likely to eat emotionally. Instead, take direct action to resolve, mitigate, or eliminate stressors. Try positive psychology with an empowered paradigm.
d) Recreational food is just a response to boredom or procrastination, particularly in times of transition like coming from work. To achieve a more even balance between the things you want to do and the things you have to do, put fun activities on your schedule. Give yourself permission; see the value; enjoy your life.
If you decide to eat before you are physically hungry, enjoy a little of what you really want and then move on. “This is not the diet of eating when you are hungry and stopping when you are full.” It’s not about rules; they are general guidelines to help you feel good, such as resting when you are tired.
1. Eat when you are physically hungry. “Preventive eating” doesn’t work. “Physical hunger is a soft, hollow, warm feeling in the stomach.” Little by little you start to become more sensitive to food signals. “You feel very light, active and full of energy.” Hunger grunts are high in the stomach, not below the navel, which is the sound of digestion. Avoid sugary drinks between hunger pangs until you can recognize hunger cues. Don’t stress if you can’t eat right away, your body will use its own fuel, but don’t make it a habit to starve for a long time because you might get a headache, irritability, and gasp from food.
2. Eat what you really want to feel psychologically satisfied. “Fully release the brake” and “move all foods to the No-Guilt category.” Instead, categorize by what you like and how it makes you feel. Your body is designed to crave a variety of foods, so make small amounts available (out of sight) and accessible.
3. Sit down, be present and fully enjoy what you are eating. Satisfaction comes from the environment, freedom, perceived portions, etc. Take a substantial portion and commit to what you are eating. Sit down and eat in designated eating areas. Be there to enjoy food and remove conditioned triggers and escape self-awareness. “Build and savor the perfect bite, every time.” If you eat with other people, enjoy the meal and the conversation separately.
4. Stop eating when you feel comfortably full. The first sign that it’s approaching fullness is a slight drop in flavor. Try taking a 5 minute break after eating half your current servings as an experiment. Leave a good quality bite on the plate to signal abundance and empowerment. Ask yourself if the next bite will make you feel better or worse. Create a routine for the end of meals, such as brushing teeth, washing dishes, or walking for 10 minutes. Plan for post-meal pleasure, such as allowing only one TV show after dinner.
5. Register. See how food makes you feel. Pure motivational states come from consistent feeling states, that is, pleasure both now and later. States in conflict require willpower, so develop the “power of desire” by transforming duties into those you want and shouldn’t into no. Observe the discomfort after unhealthy foods for tangible memories to change your motivational appeal. Check in 30 minutes, one hour, three hours, and again up to five hours after eating by rating energy, hunger, mood, concentration, and other factors such as digestion.
6. Exercise if you want to feel happier and look better, not to burn calories. Rate your mood, energy, tension, and problem-solving ability; then walk at a comfortable pace for 10 minutes listening to music or talking; After rating the same factors, you will see the difference. Also, wear a slightly fitted garment to track progress rather than scale.