I feel fat and panicky: Part 2

When we feel fat and ashamed, it’s natural to want to punish ourselves. After all, we ate the food, so it must be our fault that we aren’t as slim as we’d like to be. And a diet is the perfect way to both punish ourselves (by depriving ourselves of what and how we’d like to eat) and to gain control (as we’re scared of how much we might eat if we allowed ourselves) and to lose the weight.

The reason we aren’t as slim as we’d like isn’t because we don’t have enough control. Its because we’ve been subjecting ourselves to TOO MUCH control. There are many many scientific studies that have shown that dietary restriction leads to excess eating, beyond the point of fullness, and beyond the body’s requirements.

The reason we aren’t as slim as we’d like is BECAUSE we’ve been punishing ourselves – depriving ourselves of what we’d like to eat.

We’ve stopped trusting ourselves, stopped trusting our bodies. And the media reinforces this. It tells us that we can’t know what to eat. We need diets, or nutritionists, or television programmes to tell us. No matter that for thousands of years before these existed we managed fine. These days, we’ve been told we can’t be relied on.

If we want to lose weight, we need to eat less than we have been. And if we’re eating less, I recommend that we enjoy every mouthful.

So the first thing to do is to wait until you’re hungry. This again might make you feel panicky. It isn’t about deprivation – this is about listening to when your body is ready for food.

And once those feelings of hunger start, then take some time to imagine what you might like to eat. Chicken salad? Or do you really want something hot? Ask yourself what would make you feel satisfied. Give yourself permission to choose.

Allow yourself food. Tell yourself that you can not only pick what you eat, but that you can take time to enjoy it too. And once you have decided what you’d like, ensure that you sit down, at a table, with a plate, and savour every mouthful. Stop occasionally and ask yourself whether you’ve had enough. It might be tempting to eat more than you want to, because part of you will be scared that a diet is about to start, and it won’t get any more food.

The problem with dieting (or clean eating plans, or whatever we call them), is that we cheat on them. We cheat on them because we don’t like the food, or we get hungry or bored. Or because something happens that means we can’t stick to them: a late meeting, a family dinner, or we’re too busy to do all the preparation required.

And when we cheat then the shame envelops us – it makes us feel as though we’ll never accomplish anything, if we can’t get through a day sticking to the plan.

So how about a new plan? We’ll talk about how to come up with a new plan next time.

Should I eat breakfast? Intermittent fasting versus metabolism kick start…

I was asked this week ‘Should I eat breakfast?’

For a long while, the received wisdom has been: Breakfast like a king, lunch like a prince and dine like a pauper. Or as the Russian saying goes: Eat your breakfast alone, lunch with a friend but give your dinner to your enemy…

Breakfast was promised to get your metabolism going and keep you focused for the morning.

Then along came intermittent fasting, and we’re being advised to wait as long as possible before eating, ideally 16 hours after our meal the night before. By doing this, we benefit from some of the processes that kick in once our bodies haven’t eaten for a while: these processes clean out suspect cells which keeps cancer, Alzheimers and other diseases at bay.

So which is true? Are either of them?

Firstly, your metabolism will get going whether you have breakfast or not – your body needs to function, and function it will. If you’re used to having breakfast, you might need to get used to eat later, but it’ll be hunger pangs that strike you, not a metabolic catastrophe.

As to whether breakfast is a good idea or not, it seems that nothing is true for everyone. Even the most compelling studies show a distribution of results. Some things work for some people, and not for others. Our genetics, our microbiome and our environments are all so different that how these things affect us is entirely individual.

If you are ravenous when you wake up, then it would be advisable to have breakfast. Otherwise, you’ll end up in the cookie jar before the day has even started. If, on the other hand, you’re not hungry, then why would you eat? Why not wait until hunger pangs start, and if that’s not until late in the morning, and you can wait until lunch, perhaps you’re one of the people for whom intermittent fasting will work.

If you’ve had a large breakfast, you might be the type of person who isn’t so bothered about dinner, and if you will want to try fasting for 16 hours, then it might suit you better to do it at the end of the day.

There are no rules – have a try and see what suits you.

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