Guilt Trips: How Not To Sabotage Your Diet Plan

By Author: Alan Illing
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Some dieters mistakenly believe they can control their eating habits by making themselves feel guilty after deviating from their diet plan. “I did something ‘bad’ therefore I must feel guilty.” They think if they feel guilty enough they won’t do it again anytime soon. However, behavior which has an end result of making one feel both “good” (the eating of the food) and “bad” (lack of will power or motivation) is more complex than that. Often times we subconsciously set ourselves up for failure. Perhaps it is because we have not truly committed ourselves to a serious weight loss program. Perhaps deep down we are afraid to become a thin person.

A more serious problem involves people who feel so guilty about eating they are often called “closet eaters.” They will go to unusual lengths to hide from themselves or others the fact that they eat. Such people may eat only when they are alone, or just being alone can produce over-eating because they feel that “now is my chance – I’d better eat as much as I can now because I don’t know when I’ll have this freedom again.” This period may eat more ...
... than he really wants or is comfortable because the opportunity presents itself.

Being alone becomes a signal to eat. The “closet eater” is different from the person who eats as a result of loneliness; in the latter case, eating as become a way of coping with lonely feelings.

The “guilty eater” may even hide food so he can get and eat it when no one will know. Others even hide from themselves by carrying food in their pockets, handbags, in the car, or stocking up office desks. The feeling of “getting away with something” is itself rewarding; and in combination with the pleasure of eating it can provide a powerful signal. What happens when the immediate results of an act are both good and bad? You may have noticed that feeling guilty after eating a hot fudge sundae didn’t seem to stop you from eating more ice cream again soon. Some people think that if they punish themselves, that will discourage unwanted behavior patterns. But punishment is not an effective way to discourage inappropriate patterns.

One often tries to set up a situation so that somebody else is responsible for what we do. We may ask a spouse, family member or friend to help us resist eating at a party. However, we often eat more than ever stating that the person made us so nervous and upset with their constant reminders not to eat that we have sub-consciously set things up so that we get to over-eat and someone else gets the blame. Getting others to help you in your weight management efforts by getting them to provide rewards for appropriate behavior is a better strategy than forcing them to act as a “policeman.”

Accepting personal responsibility for our behavior is particularly difficult when we unconsciously create situations in which we can avoid being responsible. You must learn how to make the result of not eating actually rewarding. That way you will have a choice between getting something good or getting something better, instead of a choice between getting something good or something bad.

So, don’t convict yourself for eating a “forbidden” food. It will be easier for you to stick with your diet if you regard eating from a rational instead of an emotional standpoint. All of us at times find it hard to resist certain “comfort” foods at certain times. And when you gradually reach your ideal weight you will be able to indulge in these “no-no’s” occasionally without any damage to your progress. Don’t regard “cheating on your diet” to mean you’ve blown it for the day. That may act as a signal for you to give up control and binge on lots of forbidden foods with the attitude that you’ll start the deprivation plan again tomorrow. Don’t be angry with yourself or feel guilty about occasional indulgences. You’ve just hit a “pothole,” you’re not “stuck in a ditch.” Just be aware that any indulgence at this point will slow down your weight loss. So just keep rolling along with the same motivation to learn to change eating habits for life.

The Euro American Weight Loss Program is a non-calorie counting diet, and should you deviate from the plan, remind yourself that you are on a program designed by medical experts who understand psychology and have treated hundreds of patients in clinical settings for over 25 years. We provide free online support with a knowledgeable health professional to help keep you on track.

Recognize however, that some kinds of eating problems, such as consuming large quantities in private or eating to the point of vomiting require special help. If this describes your particular eating problem, we recommend you seek a physician or psychiatrist.

The Euro-American Weight Loss Program is an adaptation of the French Dukan Diet that is designed for the American lifestyle. For more details on Dukan Diet for Americans and Accelerated weight loss please visit our website euroamericandiet.com