Eat one "unhealthy thing" and then think you've ruined it?....

Have you ever committed to changing your diet and lifestyle, only to then struggle to see through on your commitment to yourself a day/week/month or two later? Perhaps you ate something "off plan", then felt that you had "ruined" your healthy eating and just gave up. Or perhaps you had an indulgent meal, felt you had done something "wrong" and then spent the next 3-4 days over-indulging. Or maybe you weighed yourself, noticed you had put on one pound and then gave up on what you were doing?

What often underlies some of these patterns of behaviour are some unhelpful thinking patterns. Often the thoughts we have about our food choices play a significant role in how we then interact with food. Two thinking patterns that can be especially unhelpful when it comes to our food choices are "all-or-nothing thinking" and "worst-case-scenario-thinking". The examples above feature one of these two thinking patterns.

Here are some other examples of these two thinking patterns:


(Where you believe you are either being "very good" or "very bad" but there is no middle ground)

- I had one piece of cake, I have ruined the diet now, so I may as well have four piece of cake (and some pizza).

- I didn't go to the gym today so I have blown it, I may as well stop going (and eat some cake instead).

- I ate something that wasn't within my food-rules so I may as well just break all of the food rules and go crazy.

- There is no point in exercising today because I ate something "off-plan".


(Where something happens and you jump to the absolute worst-case way in which this could play out)

- I have put on two pounds this week, this means I am going to put on 4 stone soon and be overweight for the rest of my life.

- I ate a biscuit - this is going to go straight to my thighs and my jeans will no longer fit.

- I didn't go to the gym, I'm going to be the most unfit person in my family for the rest of my life.