Romans 12:2 says, “Be transformed by the renewing of your mind.”
Most unhealthy eating habits, such as, emotional eating, mindless junk food
fests, etc. stem from the way you believe the thoughts in your head. Quite a few
of these are on autopilot and you aren’t aware they cause problems with
overeating. Shifting your mind’s thoughts with a few reframing questions and
the T+F+A=R Model will change your body.
THOUGHTS - a sentence formed in your head about a circumstance that
FEELINGS - a vibration felt in the body from a thought, which
ACTIONS - reaction or inaction because how you feel, which
RESULTS - behavior created by the action
It is simple, but deep and takes practice because these non-serving thoughts
did not happen overnight. They developed overtime to deal with or not deal
with life’s difficulties and now it has become your "normal".
Many say, "That's just the way I am", but really it is a choice. Anytime a negative
behavior is repeated there is always a payoff.
For instance, if a mother gives their child cookies to soothe hurt feelings, as
sweet as the mother’s intentions are, it imprints in the child's memory,
"treats = pleasure". Down the line, when painful situations arise, reaching for
food even when not hungry becomes a habit.
That stimulated neural pattern needs to be changed. Hilton Head Is., SC based
LPC, Cherri Sabo says, "Ask the following reframing questions...
"1. Is it true...
Where’s my proof?
2. If I don’t have proof...
What else could this be?
3. If I do have proof...
how am I going to (act, respond)?
You have control over your choices and feelings."
Next, pay attention to self-defeating thoughts, true or not and them plug
them in to The TFAR Model.
Thoughts - I hate my overweight body, but cookies make my problems better. I
will die without them.
Feelings - Defeat, Shame, Anxious
Actions – Eats bag of cookies.
Results - Gains more weight and feels guilty and icky.
Now, plug in the proof, truth, or how you could choose to feel.
Thoughts - (something believable) I respect my body. It helps me do a job I love.
Cookies are only a temporary pleasure.
Feelings - Neutral, Relieved
Actions – Learns mindful eating. Looks for other non-eating pleasures.
Results - A step towards weight loss and body positivity.
Change doesn’t feel good at first, but it is really worth the effort to be willing to
feel this initial discomfort, because sooner than you know it, it will be your
new normal. For instance, if you are in front of the TV without a nightly bag of
chips and have nothing for your arm and mouth to do, it may feel weird at first.
For now, take this weird feeling and embrace it and say, "Holy Moley" this is
achievement, a breakthrough. I'm doing it!"
Supervise you mind to see if old thoughts come back up, reframe and plug in.
Not only will you adopt new ways of thinking about your weight, but ultimately
change your entire life, because it will change the way you feel and it will
change the results you get.
Truthfully, this is just the tip of the iceberg about this subject, we could go on
and on, so feel free to ask questions and comment below!
Click the link to learn more about how to change your mind to change you weight
discuss your struggles, and a plan of action.
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