How to Stop Obsessing About Food & Weight

Obsessing about food and weight can be a symptom of underlying emotional or physical health issues. The first step must always be to seek professional medical advice before embarking on any kind of self-help program or diet. The following techniques may help to modify your eating habits and assist in weight control, but should be discussed with your health-care provider.

Things You'll Need

• Journal

Show More

Instructions

• 1

  Record your emotions, moods and thoughts related to food and weight in a journal every day. Identify negative automatic thoughts and beliefs about yourself. Remember, feelings and thoughts are not facts. A trained therapist will be able to help you overcome them.

• 2

  Eat slowly and mindfully. Put down your utensils between mouthfuls and focus on each bite. Just like a gourmet, think about the tastes and textures as you chew and the sensations as you swallow. Notice everything about the experience including aromas, colors and presentation. Wait until all the sensations and flavor are gone before picking up your utensils and taking another mouthful. Learn to appreciate the food you're eating.

• 3

  Stop eating when you start to feel full. The urge to continue may be strong so put your knife and fork on the plate and push it away from you as a sign to others and yourself you are finished. When eating alone at home get up from the table immediately and throw the remaining food from the plate in the trash rather than pick at it.

• 4

  Weigh yourself only monthly -- or stop weighing completely -- and use other ways to monitor your weight such as how tight or loose your clothes are. Regular weighing is deceptive and counter-productive as body weight naturally fluctuates.

• 5

  Experiment with new foods whenever possible to keep your diet varied and enjoyable. Do not eliminate foods you like from your diet unless advised to do so by your doctor.

• 6

  Think about nutritional values when choosing foods and focus on how the food is strengthening your body, rather than the emotions it invokes. Enjoy the sense of nurturing your body rather than comforting it. Foods with poor nutrition will eventually become less appealing.

• 7

  Avoid using food as a comforter or soother. Find alternative enjoyable ways to deal with distress such as writing in your journal or taking a bubble bath.

• 8

  Explore a wide range of healthy, fun activity options such as exercise, sport and hobbies that do not involve food.

• 9

  Listen to your body and know when you are genuinely hungry and not dehydrated or stressed -- which is sometimes mistaken for hunger. Use the STOPP technique when you are not hungry but still compelled to eat. Stop what you are doing, think about it, observe your situation and feelings, plan alternative action and proceed with the selected alternative action.

• 10

  Maintain all aspects of your grooming, appearance and sense of well-being. Weight is not the prime factor in looking and feeling good. Focus on overall good health, enhancing your positive points and acceptance of yourself as a person. Avoid comparison with others, especially unrealistic images of models and celebrities which encourage impossible expectations.