1.1 EXPLORING MOTIVATION – questions for you to answer

MAKE A NOTE OF YOUR ANSWERS

We will begin with a look at the changes you want to make, so it will be good for you to give some thought to this before we start.

I suggest you make a list of examples of where and when you could aim to eat less. You could ask yourself: if this course is successful, in what ways would my eating be different?

Make a list as in the examples below by considering the quality, quantity and/or frequency of the food you eat, aiming to be as specific as possible.

There’s no need to make these lists complete or final – you can add to them from time to time and you might even change your mind about some of them. It will be helpful, though, to begin to identify as much as possible what you want to achieve and why.

And, please don’t expect to be making these changes right away. We’ll be going through quite a bit more material before we’ve covered how to do this.

Pick three examples and post them in the Comments box right at the bottom of this page. It might be helpful for you to watch the videos in this Section first, and return to this page afterwards with three things you might change.

PLEASE BE PATIENT with the Comments as they won’t be visible right away. 

This is an example of what might go in the Comments box below: “WHAT” is something about your eating you want to change. And “WHY” is how this could be a benefit to you.

WHAT: to eat smaller meals  WHY: I’ll lose weight, have more energy later on in the day
WHAT: not to eat after my evening meal  WHY: I’ll feel more in control, maybe sleep better
WHAT: not to eat so many sugary snacks at work  WHY: I’ll have more energy later on, feel better about myself.

20 thoughts on “1.1 EXPLORING MOTIVATION – questions for you to answer”

  1. WHAT: I would like to stop over eating when I am feeling low.
    WHY: To gain a better relationship with not only food, but also myself and my body. To understand why I overeat, as it is primarily due to feelings of loneliness and isolation rather than hunger.

    WHAT: I would like to gain more control in my life by preventing binges.
    WHY: To regain my confidence in myself, and develop feelings of self worth and acceptance.

    WHAT: To stop eating in secret.
    WHY: To focus more on caring for myself, rather than pretending or hiding the fact that I have this problem.

    WHAT: To slow my pace of eating.
    WHY: So that I can be mindful and calm whilst I am eating; to learn when I am feeling full to stop feeling physically ill from over eating. To prevent feelings of shame and guilt that subsequently induce more binges later on.

    WHAT: To eat 3 regular meals a day.
    WHY: To prevent snacking through the day that inevitably causes me to gain weight. I am worried that if I continue this process of continuously binging-and-restricting (and if I continue to gain weight), I will cause even more issues (than I already have) with my heart later in life.

  2. 1. What: Less overindulgence of eating too much and/or junky foods
    Why: Tread lighter on the plant
    2. What: Be less food-focused for obtaining my joy/pleasure
    Why: Less struggle and focus on food all-day
    3. What: Eat sane amounts at a reasonable frequency to satisfy true hunger
    Why: Food is more enjoyable when actually hungry

  3. What: not eating in the evening/night after dinner
    Why: as this would lead me to a normale food intake

    What: stop being an emotional eater
    Why: to face my emotions without burying them in food

  4. 1. What: Stop running to the nearest food store when i’m angry or upset
    Why: To prevent the self-hatred I feel after I do it.
    2. What: I want to stop the restriction/binge cycle
    Why: To be free from the prison like state that both phases put me into.
    3. What: I want food to be just my fuel not my comforter.
    Why: So I am able to cope with difficulties in an ‘adult’ like manner rather than trying to cope by turning to food.

  5. What: eating a greater variety of healthy foods; Why: I tend to eat the same meal every day and get bored and then buy processed ready meal to reward myself.
    What: try to find other rewards for myself other than food; Why: I’ve always used food as a reward for good and sad events and I would like to wean myself off food as an emotional crutch

  6. What: eat smaller portions of dinner. Why: less digestion issues
    What:eat more fruit and veg. Why: improve health and skin.
    What: don’t eat so much bread. Why: feel less sluggish and full.

  7. What: Stop bingeing on sugary junk food.
    Why: To stop feeling sluggish, bloated, and miserable. Save money and time. Stop feeling irritable and tired all the time.

    What: Stop eating in the evening.
    Why: Have a better night’s sleep, and so more energy throughout the day.

    What: Stop eating whenever I am alone.
    Why: Self esteem, save money, feel in control, and have better health.

  8. What – stop eating after my nighttime meal.
    Why – to improve digestion and sleep.
    What – reduce eating processed carbs
    Why – to avoid family history of type 2 diabetes
    What – politely refuse processed carbs when offered
    Why – to avoid feeling guilty and sabotage my efforts to eat less

  9. WHAT?
    ORDERED EATING: 3 GOOD SIZE, HEALTHY & SATISFYING MEALS / DAY, PROTEIN AND VEGGIES WITH EACH MEAL MOST DAYS
    WHY?
    I WANT ORDER AND HEALTH IN MY DAILY LIFE

    WHAT?
    LESS: COFFEE, KOMBUCKA; MORE: VEGGIES; ONCE IN A WHILE: SUGAR & DIARIES
    WHY?
    I WANT TO KEEP MY BLOOD SUGAR STABLE & TO REDUCE INFLAMATION IN MY BODY, LESS PUFFINESS & DARK CIRCLES
    I WANT TO STOP THE ANXIETY AND GUILT OVER EATING UNNECESSARY FOODS

    WHAT?
    HAVE HEALTHY FOODS AVAILABLE
    WHY?
    SO THAT I CAN PICK GOOD FOOD AND COOK HEALTHY, WHICH HELPS ME TO BE IN CHARGE OF MY TRUE SELF-CARE

  10. What : to eat less at every meal
    Why: to feel in control and aware of what and how much I need to eat to
    be healthy
    What: choose nutrient dense foods
    Why: So I can feel better and hopefully help with some of my issues
    like osteoporosis etc
    What: not eat simple carbs that taste good in the moment
    Why: The feeling after of being too full and the disappointment in myself that I did something
    that didn’t serve me

  11. What? To stop constantly obsessing about food and weight.
    Why? So that I can enjoy food without overindulging.

    What? To stop the cycle of binge eating.
    Why? Reduce and hopefully remove the guilt and shame I associate with overeating.

    What? To make good choices with what and when I eat.
    Why? Improve my digestion and general well being – both physically and emotionally.

  12. What? I want to let go of that mindset that ‘it’s all or nothing’/ ‘ it’s now or never’ time to eat.
    Why? Because I don’t want to feel compelled to stuff in every forbidden food on the days I’m off my diet. My usual healthy choices don’t get a look in!

    What? I want to stop feeling the need to diet.
    Why? Because I know I would eat far less on my days off it.

    What? I want to make good nutritional choices even on the days when I over indulge.
    Why? Because it’s kinder and calming on my whole system, especially on my digestion.

  13. WHAT: not to eat when I am feeling sad, low, hurt, lonely, anxious, afraid 
    WHY: I need to find other ways of managing my emotions

    WHAT: not to eat to fill an empty space inside me (probably due to loneliness) 
    WHY: this space can never be filled with food

    WHAT: not to eat when I think I am not a very good / nice / kind person (especially to myself) 
    WHY: does not help me to feel better about myself

    WHAT: not to eat when I am full or not hungry
    WHY: this does not help with my mood, self esteem or body image

  14. WHAT: EAT HEAL

    WHAT: not “on and off” the wagon – there is no wagon. I am creating a way of eating that is healthy and enjoyable for the longterm.
    WHY: Peace around food for the rest of my life

    WHAT: Eat high fibre and low sugar for constipation and alzeimers
    WHY: Daily BMs and lower risk of alzheimers

  15. WHAT: Reduce or even stop snacking after work.
    WHY: To loose weight. To enjoy my evening meal more.

    WHAT: Stop eating when I am angry or bored.
    WHY: I want to be able to feel and taste my food in the moment, not mindlessly use my jaws to get rid of anger and feel full later barely remembering I ate something.

    WHAT: Eat desert responsibly.
    WHY: I have been too hard on myself at times, depriving myself and then I partake of the desert by myself after the party.

  16. WHAT: Stop being obsessed by food
    WHY: I’ve spent far too much of my life thinking about food, diets, etc, going in circles and steadily getting fatter. I’m now deeply bored by it, also embarrassed, but I still find it hard to stop.

    WHAT: Stop eating junk, or at least eat less
    WHY: I’ve now got to an age where unhealthy eating has a very noticeable impact.

    WHAT: Be able to plan my eating better
    WHY: I order most of my food from a local farm co-op that delivers weekly. It offers very good healthy food, but too often veggies wilt in the fridge because I went into a cafe and had cake instead. This sort of chaotic eating is also expensive

    WHAT: Feel confident and at ease around food
    WHY: Because it would be such a relief – a liberation

  17. WHAT: to eat less at dinner time WHY: to break the habitual compulsion to eat way more than I need
    WHAT: to improve the quality of my lunches WHY: I would like to reduce my cholesterol so I don’t get ill
    WHAT: to be able to make a mistake with my eating and not snowball into days of overeating WHY: to break the all-or-nothing perfectionist cycle

  18. What: to improve the quality of the food I eat
    Why: to prevent lethargy and the drop in energy I feel after I eat

    What: to stop overeating intentionally everytime I feel I’ve lost weight because “now I can afford to treat myself”

    Why: to stop the crumbling of my self esteem and to prevent this toxic cycle of self sabotage and needing to always have a problem to fix.

    What: to eat less without feeling deprived
    Why: so the bloated feeling and excess fat can be reduced

  19. WHAT: not to eat after dinner . WHY: I’ll feel much better in the morning when I exercise
    WHAT: to want to eat less. WHY: because I just don’t need to eat as much now
    WHAT: to want to live according to what I know is kind to myself. WHY: Because I’m sick of beating myself up about too much eating
    WHAT: to think about my fullness as I’m eating. WHY: because I tend not to listen to my fullness feelings

  20. WHAT: Plan and eat more nutritious meals. WHY: so that I feel energised and satisfied and don’t eat fast food when not meal planning.
    WHAT: Eat less carbs at meals. WHY: They send me to sleep and make me feel like I want to eat more of them (addictive for me!)
    WHAT: Eat my dinner and not snack afterwards. WHY: I feel sick and have a bad night’s sleep when I eat till I am stuffed.

Leave a Reply

Your email address will not be published. Required fields are marked *