Sugar and Self image

by Christine
(Minnesota)

Hey Stefanie,

My name is Christine (aka sing04211), and I had a couple more questions:

How much does sugar play a part in binge eating? How much do you limit your sugar intake?

Also, I'm wondering about how one's perception of themselves has to change while losing weight. I'm not obese or overweight...I'm just on the high border of "normal" according to BMI charts. That being said, I have a huge problem with binge eating and can't imagine myself as a thin person. Advice?

I feel like a very small person trapped in a very padded body. I'm wondering if self sabotage is going on...probably is. I know I have a negative view of myself and constantly beat myself up.

I'm working on this hard core thanks to your book and advice :) I just can't seem to push past my current decade of weight! I know my thought processes about food have been messed up since my earliest memories. I've never known what it's like to eat a normal amount of food, and therefore feel like I'm skimping every time I just listen to my hunger and fullness signals.

Have you had to redefine who you are as a thinner person? Did you feel less authoritative/protected/respected and more vulnerable?

Thanks so much Stefanie!

Christine



ANSWER


Thanks for your great questions.

First I'd like to address the SUGAR....

I did not jump straight to cutting out sugar when I started this whole process. The first thing that I did was to learn my hunger signals. From there I learned how to eat intuitively. And eventually I began cutting back on the sugar. Now I'm at a point where I allow myself to eat sugar maybe once or twice a week. But I am also aware the next day will be filled with wanting more sugar; so I'm prepared for that.

While I highly recommend cutting back on sugar;
I don't recommend going cold turkey immediately. For someone who is still cycling with binging or emotional eating...
this can feel more like a drastic and restrictive diet than a healthy change. And that is the worst kind of 'diet' for someone who is used to eating whatever and however much they want. It can perpetuate the binges and make them worse.
Small gradual steps worked the best for me.

Here is a summary of the steps that I've taken:

1. Tap into your hunger signals (journal your emotions when you want to eat)


2. Learn to eat Intuitively


3. Begin cutting out the highly processed and suagry foods


4. Go through a sugar detox


5. Allow accasional treats/being prepared for slight cravings afterwards

Just remember that there is not 'one size fits all' in doing this. Some people might find it more beneficial to cut out ALL sugar and do a detox for three weeks. And as long as they are in a a good place emotionally; then that is great. But for most... the gradual process can be very helpful and it doesn't feel so harsh.

Next we can move on to SELF PERCEPTION...

If anyone has ever lost weight; they have experienced feeling like they are still 'fat'. I remember going into a store to try on some jeans that I didn't think would fit. After going to the dressing room; I realized that not only did they fit, but they fit amazing. I knew then that my perception was still that of an overweight person. I had been so used to believing that I was larger than average; that my mind hadn't yet caught up to the changes in my body.

If your self perception stays in the "I'll always be chunky" mode; then whenever you have an experience like mine - self sabotage can become a factor.

Just remember that this whole thing is a process. Once you have changed something successfully; you may have experiences that challenge your perception and beliefs. You can either adjust your perception or sabotage yourself.

You have the power to chose. Binge eating is NOT who you are; it is simply a behavior that you've been using.

It 100% normal when you begin practicing intuitive eating to feel physically full; but emotionally empty and want more to eat. The best advice I can give is to do something that fills that void. Do something that fills you up emotionally. You can call a friend, do some yoga or relaxation, or write in your journal. The key is to find an emotional coping skill that makes you feel GREAT. And eventually, with some practice, you will crave your new activity more often than the food.

I hope this helps!

Keep your eyes out for a couple new videos on my YouTube Channel. I'll be addressing both your questions in that format as well.


All my Best,

Stefanie