Break the cycle of impulsive over-eating this party season

Learn effective resistance strategies to stay in control.

Are you sick and tired of being good with your food and then not so good, initially sticking with your new ‘whatever it takes’ fitness regime but then falling into your new ‘no time for this’ fitness regime? Do you go through periods of feeling motivated and proud of yourself and then hating yourself for being weak and giving into the temptation?

Of course it is challenging being in control of your behaviour all the time, some things just seem to cast a devilish spell over our willpower. Cakes call out your name, junk food mesmerises you, and chocolate has an uncanny ability to be digested before you have even realized it. It’s like black magic is making you feel sluggish and not healthy. The studies show that people who are high in impulsivity and not able to control their behaviour well are often obese or overweight, they frequently eat to manage their mood, they often engage in risky and dangerous activities and are more likely to regret their decision and feel ashamed and guilty afterwards

It is extremely important for your overall wellbeing to be in control of your behaviour at all times. Research shows that if you have difficulties controlling your behaviour in one area of your life you are most likely having difficulties in other areas as well. Often people associate lack of control with feeling weak, others might make jokes about a person who can?t resist a doughnut or other junk food. If you know that you have problems controlling your eating you can change it. This doesn’t only involve willpower, it requires understanding and management of situations that trigger your impulses and see you eating something you will regret. For example, if you overeat when you have an argument with your partner or because you are stressed, learn how to manage your stress more effectively.

Of course changing behaviour is not that easy, and I don?t encourage quick fixes to serious problems, instead I invite you to develop a plan and change your behaviour in a mindful way, where you can always be in control.

So here are some suggestions for you to consider:

• Identify your triggers. What are the situations when you are more likely to eat impulsively? Some triggers can be external (e.g. smell) and some internal (e.g. memory). Think back to the times you ate impulsively, not to satisfy hunger but to change the way you felt – what was your trigger?
  • If you are more likely to eat to shift your mood, what is the mood you are trying to shift? For many people it can be sadness, loneliness, anger or frustration. What is happening for you when you eat that cream puff? Think about better ways to manage your mood. Your psychologist can help with learning adaptive strategies so you can decrease your reliance on sugar.
  • Learn to delay that cookie for just a couple of minutes. Your urges will subside or they will not be of the same intensity for as long. Allow yourself just a bit of time and notice any changes after delaying for just a few minutes, and then another few ? notice how your urge or craving is changing.
  • Learn mindfulness, pay attention to your body when it feels full, notice any sensations of anxiety and stress and attend to those sensations. Go for a walk and talk to someone, do a body scan or progressive muscle relaxation. Allow yourself to learn something new instead of eating.
  • Pay attention to other areas of your life where you allow your impulsivity to take over, have you just accepted that it is a part of who you are, or do you want to change it? Remember that you can change this behaviour, you can be proud of what you achieve and make conscious choices throughout your day and your life. Don’t settle for a lifetime of discomfort and regret for your actions.

  Learning how to manage your emotions and control your impulsive eating behaviour will help you to gain a new sense of freedom. You are in control of so many things in your life – managing kids, a home, a career – so don’t use excuses for your impulsive eating behaviour. You can change it. Choose a better option for yourself.

  1. ‘Mastering your impulsive behaviour to get what you really, really want’ is an online program developed to help people gaining control over their lives by mastering unhelpful impulsive behaviour.

  By Dr Yuliya Richard, PsyD Clinical and Health Psychology, with Sydney practice based Blue Horizon Counselling.
  Image: Flickr.com
  License: Creative Commons Copyright
  All rights reserved by Michael Stern