I recall my binge-eating days from long ago with vivid memories of my thoughts about what I’d eaten or would be eating. Or, of course, what I wouldn’t be eating because I was dieting that day, week or month. Back then, I was mostly chiding myself for making poor choices or feeling righteous because I was eating what I was “supposed to.” 

What do you think about when you’re eating? The above thoughts are “normal” fordysregulated eaters and, if you’re reading this blog, they probably sound all too familiar. You may not even know what it would be like to eat and not have the thoughts you have now. After all, most people in our culture are either dieting or unconsciously rebelling against it. Sadly, even when we do the latter, it still frames the way we think about food.

Take a minute to consider and jot down thoughts you have while eating. Give yourself time to see what crops up, as your mind might initially draw a total blank. Don’t judge or censure thoughts as they pop up; just note them with curiosity. Maybe they’re a mix of healthy and unhealthy thoughts. If they’re only unhealthy, don’t worry about it. After all, you need to know what you’re thinking in order to change it.

Set aside the list for now and decide what you’d like to be thinking about while you’re eating. If you happen to have someone who’s a normal eater nearby by, feel free to ask what they think about when consuming food. Again, don’t judge the thoughts you’d like to have or start thinking they’re unattainable. Just write them down. 

Perhaps you’re waiting for me to tell you what thoughts while eating are healthy. I know which ones aren’t healthy thoughts but because I’ve never discussed their opposite, I know only what I experience. Sometimes I think how good the food tastes. Or how bad or mediocre it is. I look at my food and would smell it if I didn’t have a terrible sense of smell. I’m very present to the enjoyment (or not) experience whatever I’m eating. 

Random thoughts drift through my mind and I steer clear of anything that might detract from my eating pleasure, especially if it would upset me. I can be upset any time. Why ruin a meal with distressing thoughts? I check in with my body and notice how full or empty my stomach is and continually monitor if food still tastes appealing or if its flavor is waning. If I’m with others, I don’t watch their eating but do listen to what they have to say when we’re conversing. I also think about what I’m going to say. The most vital thing you can do to manage thoughts while eating is to be aware of them, stay connected to appetite, and be the gate-keeper of what floats in and out of your mind. 

Best,

Karen