Means-centered affirmations.

I have been maintaining that the secret to eating moderately for weight loss is to desire the new behavior of eating moderately for its own sake, instead of trying to desire weight loss strongly enough to overcome daily temptations.  Often I've wondered if it's possible for people to make themselves want that:  to teach them to desire the means instead of the end.

Because it's obvious that "wanting to lose weight" often isn't strong enough.  Commonly, weight loss pundits advise the dieter to write down all the advantages of losing weight that she can think of, either in a long list or individually on cards.  Then, she is supposed to renew them regularly, every morning or however often as necessary to keep them front and center in their priority list.

So, you'll see suggested advantages like this:

• I will be able to shop in regular stores.
• I'll be able to sit comfortably in an airplane seat.
• I'll be less likely to suffer from diabetes...

All of these reasons are extremely attractive and I think it is interesting that
even though they are so attractive, many people have to deliberately place them
before their minds on a daily basis so that they can overcome the temptation to
make better food choices.

And that got me thinking... if people with really attractive reasons to lose weight still have trouble keeping themselves motivated... but if reviewing those reeasons daily really helps them remember why they want to lose weight...

...could people use a similar method to teach themselves to want to eat moderately for its own sake?  To desire the means, and not just the end?

Here's my idea for a set of means-based affirmation cards.

• If I eat less food, there will be more food available for other members of my family.
• If I eat less food, I'm acting locally to reduce global grain prices and help reduce hunger worldwide.
• If I eat less food, I can cook less food; if I cook less food, I can buy less food; if I buy less food, my grocery bills will go down.
• If I stop wasting extra food in my body, then my family wastes less energy, less agricultural land, and less clean water.
• If I eat less food, I can choose better-quality food. I can enjoy expensive imported cheeses in small amounts, instead of abundant cheap grocery store cheese; I can enjoy local butter from grass-pastured local cows; I might be able to afford organic fruit and humanely raised meats; instead of bags of cheap milk chocolates I can enjoy a square of the good stuff that's eight dollars a bar.
• If I order small meals at restaurants, I will be using my money to encourage restaurants to offer options with smaller portion sizes.
• I will never worry that people are judging me because I am eating so much.
• If I regularly eat lightly, then I will not feel panicky on religious fast days; I'll be able to concentrate on God instead of on my fear and my hunger.
• When I go to a party, I will be able to talk with people and enjoy the company instead of worrying about what I will eat.
• If I take small bites, slowly and graciously, I can keep up with the conversation without being caught talking with my mouth full.
• It will be easy to model gracious dining behavior to my children.
• Because I won't be worried about not getting enough for myself, I will easily be generous with what I have.
• When I order a tasty sandwich, often I'll get to have the other half that I've saved for the next day.
• Eating slowly reduces my risk of choking.
• Eating lightly will help keep heartburn at bay.
• Eating less meat means I'll get less meat stuck in my teeth.
• If I regularly get hungry between meals, I will not FEAR getting hungry between meals.
• If I spend less time eating, I'll have enough time to cut up my children's food
• If I eat small meals, I will never feel uncomfortably stuffed.
• If I take time before picking up my fork, I will never again burn my mouth on hot food.
• If I eat carefully and always use knife and fork, I won't spill food on my clothes.
• If I let myself get hungry between meals, my food will taste wonderful when I sit down to the table.
• When I go to a buffet, I won't have trouble juggling an overflowing plate because my food will fit beautifully on it.
• If it's true that transportation represents 12 percent of the energy costs of food production, then by eating just 12 percent less I can cut my "carbon food print" equivalently to growing all my own food in my back yard. (I'm a low-ca-vore!)
• Because I don't eat EVERYTHING EVERY DAY, I can enjoy ANYTHING on ANY DAY.

All these are affirmations of the advantages of moderate eating -- not of the advantages of being thinner.  I wonder if writing them on cards and reviewing them daily could help train people to want to eat less for its own sake -- which is so much more powerful than wanting to be thin and having to eat less to get there.

Can you think of some more? Add them in the comments.

Comments

[Marybeth]

Erin, these are great!! I think that it is a wonderful idea to have eating in moderation as the end goal for its own sake.... One of the things I read in Schwarzbein Principle is that we need to be healthy to lose weight, not lose weight to be healthy... I think this follows right along that thought process...

[bearing]

See, this is the thing. I've been wondering if people can make themselves want the behavior, not just because of the intended result (weight loss). Because people will work very hard to do something they want to do... if not to get something they think they want.

Thought of another one:
"Now that I'm not used to it, eating big meals with lots of fried things makes me feel kind of ill later on."

And: "If I skip my bedtime snack, I feel so much better in the morning" (which is true.)

[Kathy]

There are several things You have written that I would like to put on cards and review everyday! I have tried to lose weight for so many years I just want to be at peace with the world of food. Everytime I start a diet I feel like I'm going to war. The concept of moderate eating has never been one of my goals. I would love to start out with some simple rules that are not all about the food but about me eating moderately because it is a good thing to do.

[Hailey]

Thanks for the post! That’s true for myself as well. I find it hard to be gentle and realistic but when I do manage it, it gives me not only good results but also happiness.