  | We don't believe in "forbidden foods". You need to eat foods that you like if you're going to stick with a healthy eating program, and an occasional treat will help keep you from feeling deprived. But one lapse can be the beginning of a series of lapses, and before you know it, you've given up. |
You know the reasons why you shouldn't get off track, but it's all-too-easy to counter them with excuses. It's like a game of mental volleyball, where you're hitting the pros and cons back and forth in your head. The key to winning that game: learn to use inhibiting statements.
Blocking the urge
An inhibiting statement helps to block that impulse or urge to eat more than you should. On the other hand, a releasing statement gives you permission to lapse.
This example illustrates how inhibiting and releasing statements work:
Problem: As you pass the bakery and smell that terrific aroma, you spot the most delicious-looking éclairs you've ever seen.
Releasing: "That's the most amazing éclair I've ever seen. I've got to have one!"
Inhibiting: "Why do I need that éclair? I'm not even hungry."
Releasing: "But how can I pass up that great-looking éclair?"
Inhibiting: "But I don't even like éclairs that much."
Releasing: "If I wait to pre-plan for this éclair, it will probably be gone."
Inhibiting: "I really want to lose weight and eating the éclair will only delay it - especially since I haven't planned it and I'm not hungry."
Releasing: "Oh, just this once."
Inhibiting: "I will look better, feel better and act better with weight loss and I'm determined to do all I can to keep losing. Now, let's go to the theater and buy those concert tickets. That performance should be really good.
Result: When you finish with an inhibiting statement, you can walk by the bakery and get your mind on other things. If you finish with a releasing statement, you'll eat one or more éclairs from the bakery.
Copyright 2002 Brigham and Women's Hospital
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