The feelings you get from doing something you know is wrong or don’t want to do but do it anyway is the reason why you are stuck. It’s a vicious cycle. It looks like this:
You’re trying to lose weight because you’ve been unhappy with your body for a really long time. You make a promise to yourself that come Monday you are going to stop eating fast food and workout every day. However, when Monday rolls around you get slammed with calls on shift and you are EXHAUSTED. You really don’t want to eat the cucumber sandwich that you packed for lunch. You are craving something tasty and you are also seeking some comfort from the exhaustion at work. You cave and go through the drive through at your favorite fast food joint to seek some relief. However even while eating your meal you start to feel shameful and disappointed because you know you should’ve been stronger.
Those feelings you felt while eating the fast food then caused you to pick up some brownies at the hospital cafeteria along with a soda and an energy drink. When you get home you’re so exhausted and disappointed with your weight loss efforts that you decide to order pizza and try again tomorrow.
Do you see the pattern? You seek comfort through food when you feel like you need a break and some energy so you reach for comfort food. But then you also need MORE comfort for the bad feelings you get for eating the comfort food.
Freedom begins by identifying the behavior and calling it out.
The name for this phenomenon is called cognitive dissonance.
Fixing cognitive dissonance around poor eating habits can be challenging, but it is possible with self-awareness, commitment, and taking actionable steps. Here are some suggestions to help you address cognitive dissonance and align your eating habits with your goals:
1. Identify the Dissonance: Acknowledge the conflict between your desired goals and your current eating habits. Recognize that your actions may be contradicting your aspirations for a healthier lifestyle.
2. Clarify Your Goals: Clearly define your health and fitness goals. Make them specific, measurable, achievable, relevant, and time-bound (SMART goals). Understand why these goals are important to you and how they align with your overall well-being.
3. Educate Yourself: Learn about nutrition, healthy eating habits, and the impact of food on your body and goals. Understand the long-term consequences of poor eating habits, such as the effects on energy levels, physical health, and emotional well-being.
4. Assess Triggers and Patterns: Identify the triggers that lead to poor eating habits. Is it stress, emotional eating, convenience, or certain environments? Recognize the patterns and situations that make it difficult to make healthier choices.
5. Make a Plan: Create a realistic and sustainable plan to improve your eating habits. Start small by making gradual changes rather than trying to overhaul your entire diet at once. Focus on incorporating more nutritious foods, portion control, and mindful eating practices.
6. Seek Support: Surround yourself with a supportive network of friends, family, or a community who share similar health goals. Share your challenges, progress, and successes with them. Consider enlisting the help of a registered dietitian or nutritionist who can provide personalized guidance and support.
7. Practice Mindfulness: Cultivate mindfulness around your eating habits. Pay attention to your body's hunger and fullness cues. Practice conscious eating by savoring your meals, eating slowly, and being aware of the nutritional value of the foods you consume.
8. Address Emotional Factors: If emotional factors contribute to your poor eating habits, explore healthier ways to cope with emotions. Find alternative strategies like exercise, journaling, meditation, or talking to a therapist to manage stress, boredom, or emotional triggers.
9. Track Your Progress: Keep a food diary or use a mobile app to track your meals and snacks. This helps increase awareness of your eating patterns and holds you accountable. Celebrate small victories and milestones to stay motivated.
10. Forgive Yourself and Learn from Setbacks: If you slip up or make choices that don't align with your goals, forgive yourself and use it as an opportunity to learn. Understand that setbacks are a normal part of the journey, and each day is a new chance to make healthier choices.
Remember, changing long-standing habits takes time and persistence. Be patient with yourself and focus on progress rather than perfection. By addressing cognitive dissonance and taking intentional steps towards healthier eating habits, you can gradually align your actions with your goals and improve your overall well-being.
❤️ Ana