We have to eat – that’s something over which we have no control. Our bodies need fuel to function and we must eat in order to survive. But while we can’t control the need to eat, we can control what we eat.
Practicing self-control when it comes to eating comes much more easily to some than others. It can also differ from day to day – some days our willpower is steely strong, while on others it seems to have abandoned us completely, and we give into our desires even though we know that there will be repercussions later. We seem to value immediate gratification even though we know the rewards would be greater if we waited.
`’Don’t dig your grave with your own knife and fork.”
English proverb
Willpower, or self-control, is actually not an entirely psychological strength, and several physiological factors – such as brain chemistry, hormones and blood sugar levels – can influence your powers of self-restraint.
Research shows that exerting self-control decreases glucose levels in your body, so ironically, having to use your willpower to not eat something you shouldn’t can cause a dip in your blood sugar, which in turn can impair those parts of your brain that are in charge of planning and self-restraint. The secret is to keep your blood sugar levels constant, so make sure you eat properly, at regular intervals throughout the day.
So how can we practice self-control when eating? The first, and easiest, thing we can do is to eat more slowly. We so often rush through our meals, and we don’t give our brains time to let us know that we’re full. Pay attention to every mouthful, really chew, taste and enjoy your food. Let it nourish more than just your body.
You can even take this appreciation of your food a step further, by combining your meal with a form of meditation. Look at your food, think about where it comes from, and what ingredients have gone into making it. Think about the people responsible for looking after the crops or animals.
Appreciate the simple pleasure of having tasty and nutritious food to eat, and be thankful for the nourishment it brings. If you really enjoy and appreciate the food you eat, eating will stop being something you do without thinking, and self-control over how much and what you eat will come more naturally.
“You don’t cure emotional eating by removing all comfort foods. You do it by learning how to comfort yourself.”
Karen Salmansohn