There are probably several times a day when you're tempted to go off-plan. “I'm having a really hard day, so I deserve to eat something good that I hadn't planned for!” That was a common refrain for me at one point, too.
In this show, I'm talking about why justifications like the above are some of the biggest obstacles to sustained weight loss and a healthy relationship with yourself. What might sound like a harmless little excuse is actually undermining your success.
It's not uncommon for us to try and treat ourselves with food, whether after a bad day or for a special occasion. But going off-plan has bigger implications, and the excuses we make for cheating on our plans ultimately makes it more difficult to trust ourselves.
Listen in on my list of excuses, and consider how you can reaffirm your faith in your plan for weight loss. I also want to hear from you about the justifications you use for overeating. Sound off in the comments below!
Listen To The Episode Here:
In Today's Episode, You'll Learn:
- What a justification really is in terms of going off-plan
- Why it's helpful to think of your relationship with yourself like a relationship with a close friend
- How we often justify going off-plan and eating emotionally, and why we shouldn't
- How the Thought Model relates to our tendency to make excuses for ourselves
- Why excuses feel true in the moment, but leave us feeling drained physically and emotionally
- How you can adopt an observer role toward your emotional eating and put a stop to these excuses
Featured In This Episode:
- Jerry Seinfeld
- Ep #10: Bringing Constraint to Your Eating
- A reminder on the Thought Model (which I covered in Ep #1!):
- Circumstances
can trigger
Thoughts
which cause
Feelings
which cause
Actions
which cause
Results
The result is always proof or evidence of the original thought.
- Circumstances
Get The Full Episode Transcript
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My new justification is I don’t want to deprive myself and I am ‘eating mindfully’. I tell myself that this will make it more sustainable but it does often lead to old habits. Also, I should eat this because I should be normal. I am practicing moderation.
Here’s a thought Hiral: Who ever strives to be moderate? I don’t want to be a moderate doctor; I want to be an excellent doctor! The moderation thought is really a lie because it tricks us into thinking we can go off our plan, kind of whenever we want. It gives us an out. Besides, who even decides what moderation is? It’s much more effective (and involves so much less negotiating with yourself) when you choose a plan and stick to it. Even if that means that you decide to have dessert 3 times a week. Then you aren’t convincing yourself that you’re practicing moderation in the moment and acting on urges and desire. Instead, you’re using your prefrontal cortex to make rational decisions. 🙂
I’ll sleep better after my night shift if I have something to eat.
I’m going to work out later so I’ll burn the calories then
That one sounds so logical, right Cori? Except that’s not how our bodies work. You can’t “work off” an insulin surge from earlier in the day or yesterday. Explains why we struggle so much, right?
Oooh this tidbit is so helpful. You can’t work off an insulin surge later on. I never thought of it that way before. I’ve totally said I’m going to work it off later.
1. My picky eater kid won’t want to eat that so I will end up making 2 meals and I don’t have time for that.
2. I’ve had such a long day and don’t feel like cooking. I’ll go through the drive thru tonight and cook tomorrow what I planned for tonight
3. On lunch break (15 min to stuff something in my face before afternoon patients start all the while answering messages) – that was such a crazy morning and these patients coming up are so difficult. I am going to get a soda and snickers from the vending machine to help me go into battle.
Thanks for sharing those Erin!
First of all, I’m really enjoying these podcast episodes and it’s helping so much!
One thing with which I struggle (and I know I’m not alone in this), is what to do when people bring food to me that’s not on my plan. I’m pretty diligent on my LCHF/IF regimen, and I’ve been able to do away with breakfast daily. However, an NP in my office likes to prepare food for me and set it on my desk for me to eat in the morning. It’s not unhealthy food, ie Greek yogurt with berries and almonds mixed in, but it’s more carbs than I’d like to eat. Then she sits at her desk right next to mine and waits for me to eat and enjoy. I’ve told her that I’m following a specific eating plan and that I don’t eat sugar or simple carbs, but she insists that these foods are healthy and that I should eat them. I guess I could wait until she walks out and then throw some away? What’s the best way to tackle situations like this one without hurting feelings?
Don’t eat it Anita! 😉 Tell her you’re full. Tell her you’ll save it for later. Don’t say anything and just keep working! There are so many options and eating the food never has to be one of them.
Hi Katrina
My justification usually was, it’s just a little bit. This can’t possibly hurt. I’ll get right back on track tomorrow
Love your podcast. I just started. So I’ll be binge listening. Much better than binge eating.
Cathy from SCS
I love the podcast after a week of listening. Thank you so much, Katrina! The list of justifications that you shared in the podcast were so spot on for me. My other justifications for going off plan is that I’ve made promises to myself before and cannot maintain in the face of ____________(the smell of the off plan food, the sight of the tasty treat, other people getting to eat it while I’m the weirdo not eating flour products,etc.) so why bother making a promise or plan that I will just not be able to keep and then feel bad for having tried and failed. It’s such a vicious cycle.
I am late discovering this podcast but I am a huge fan. I listen to it in the car, walking to work, everywhere. This is awesome! Thank you, Katrina!