Are “Exceptions” a Good Idea with Healthy Eating and Weight Loss?  I’ve been addressing findings from the Vital Slender Eating Quiz recently, and today’s topic also comes from the quiz.This topic of Exceptions is a great area of opportunity for most women when it comes to healthy eating and weight loss, so pay attention! So far, every single respondent to the Quiz has reported that they make exceptions to their food plan for holidays, vacations, and / or social events. In fact, most (60%) report that they do this “more often than not.” Less than 25% report that they stay faithful to their food rules “most of the time” and 0% have indicated that they are virtually always faithful to their food rules, regardless of the circumstances. Boy, am I familiar with this one! This “exceptions” approach is strongly promoted in our culture. It’s Thanksgiving– just for today, let’s eat until we can’t walk! It’s my birthday and I’m going to celebrate by eating cake and ice cream. It’s a party and I “deserve” this “treat!” She made it especially for me! I had a rough day… TGIF– I abstained all week and now I’m going to let loose! It seems so reasonable to make exceptions, especially related to something extra pleasurable we’re trying to reduce in our diet, like sweets, pastries, alcohol. It seems very reasonable, but here’s the problem: when it comes to foods or drinks (or drugs) that are extra pleasurable, they tend to trigger an addictive response. With the extra pleasurable foods and drinks, exceptions tend to cause more stress and anxiety than just abstaining. In other words, moderation turns out to be a LOT more difficult than abstinence is for those addictive things. With something that triggers an extra-pleasurable response, like sugar and alcohol, we can develop cravings. And, once we’ve had an addictive response and cravings associated with sweets or alcohol, continuing to “have a little” and make exceptions leads to ongoing cravings. And cravings SUCK! It’s a lot harder and more stressful to achieve healthy eating and weight loss when you’re experiencing cravings. Having a little and making exceptions keeps the cravings going. I mean, we don’t encourage people who have been addicted to cocaine or heroin or cigarettes to “just have a little” because it’s a party. For most of us who have had an addictive reaction to alcohol, drinking more than we want and having difficulty stopping at a reasonable point, we find that abstaining altogether is WAY easier than trying to moderate. When someone we care about has had difficulties drinking in moderation and we are aware that that difficulty has negatively affected their life, we don’t encourage them to have “just one” because it’s their birthday. When it comes to something we react to addictively– food, drink, or drug– we find that “exceptions” can be crazy-making, causing us to obsess over something. On the other hand, with something addictive, deciding to just abstain, at least for a period of time, often makes it possible to just quit thinking about that thing. This is true for sugar and processed foods, too. So, if you’re fed up with lousy results in spite of “eating pretty healthy.” my invitation to you is this: Quit doing a little of this and a little of that. Find a plan that works, like Transformative Eating, and follow it faithfully, without exceptions, for a significant period of time. It takes some time to get the benefits. But, when you eat this way consistently for a period of time, you will see what a huge difference it makes. You quit having cravings and start enjoying the nutritious food more than you thought. You FEEL better. You SLEEP better. You regain great ENERGY and vitality. The excess weight comes off and it becomes easier to eat this healthy way than you ever thought it could be. The benefits come when you quit making exceptions. Exceptions with addictive substances function as “intermittent reinforcement,” and that is the best way to keep cravings going. Your healthy eating and weight loss journey will be SOOO much easier and more enjoyable when you stop having cravings! So, when you’re ready to change your eating, your weight, and your health, avoid exceptions, at least for a significant period of time. I decided on a year and I recommend at least 90 days, to get the reinforcing benefits that will help you keep going and to experience healthy eating free from cravings. Make a firm decision to follow one plan for a significant period of time, rather than a little of this and a little of that. And you will finally get the great results you’ve dreamed of! I’d love to hear from you about how it’s going! Just reply to this email. Warm regards from sunny Oaxaca, Dr. Ginny |
