Do you eat perfectly around others but creep off alone to finish off the last of the cookies or the leftover dessert?
Maybe you keep a secret stash of your favorite candy so you can nibble it when no one is around.
Even though you know that sneak eating can totally ruin your diet, you may still be struggling with it on a daily basis.
Sometimes you might just want to escape the prying eyes of the “diet police.” Perhaps you’re really tired of hearing your mother’s negative comments about your weight. Or you’re afraid your spouse will criticize you for eating certain foods.
If you’re subjected to constant monitoring or criticism from family members, you might secretly think, “I’ll show you! There’s no way you can control me now.”
Of course, you always end up punishing the wrong person.
When you sneak food and overeat, you’re the one who gains weight or feels bloated and miserable.
To overcome your patterns of sneak eating, consider making a policy that you’ll always eat sweets or favorite foods in the presence of at least one other person.
To reinforce your decision, let others know you plan to never eat certain foods in private, then ask for their support.
Also, remind them you’ll be using tools such as the first two bites and savoring. And when you eat in their presence, ask them to offer you encouragement rather than criticism.
Today’s assignment (My answers are in blue)
1. Make a list of foods as well as the situations that might prompt you to sneak eat.
Cookies- I might drive to the bakery to get my favorite one.
Ice cream that’s left in the freezer. My husband comes home and discovers that it’s gone.
Usually these things happen when I’m having lots of emotional struggles, but not because I want to hide the food from anyone.
2. What are you actually saying to others when you sneak food? Write down some of the emotional needs you might be solving by sneak eating.
I need nurtured or comforted, and you can’t do it for me, so I’ll eat instead!
3. Add a few notes about people react when you don’t follow your diet perfectly. Notice whether you react with fear, anger, resentment, or some other emotions.
With my dieting efforts, I get ignored more than anything. Sometimes I’d like more support when I’m struggling. Maybe I’m fearful that I can’t do it on my own.
From Day 72 in 100 Days of Weight Loss