Book: "The End of Overeating"

[FiddleFit]

Hi! In light of the recent discussion on the "Non-diet Diet", and just the general theme of how to eat for health and well-being, I thought you all would find this book interesting:

"The End of Overeating: Taking Control of the Insatiable North American Appetite" (2009). David A. Kessler, MD.

I just found this book on Sunday, and I've read only parts of it so far. But I love his approach. He's focusing on the external stimuli we have that cues us to overeat. It's very much a behavioural psychology approach to eating: recognizing that what we decide to put in our mouths, how much, and when are linked to external cues, not internal hunger. We become conditioned, and our society is loaded with those external cues. Knowledge becomes power, and as a result of becoming aware of how much of our eating is influenced by external cues, we can work to re-condition ourselves.

This book isn't just for people who don't practice portion control, and find themselves overweight. It's for everyone who finds themselves constantly struggling not to eat! I'm tired of thinking about food all the time; and of the constant struggle to NOT eat food that I know is unhealthy. I'm tired of feeling like a failure every time I deviate from a healthy food plan. I'm tired of acts of "self-sabotage." Of course, ultimately I'm the person who puts the food into my mouth, but it helps to understand ALL of the forces that are influencing me to do that; it's not just weak willpower.

If anyone else has read this book, or plans to read it, please let me know. I'd love to have a discussion.

Cheers,
Sandra
-who has nothing to financially gain from having people buy this book.

 

[sparrow13]

I read this earlier in the summer and enjoyed it. I was intrigued by the concept of our behavior digging out our neural pathways which in turn causes us to practice the same behaviors over and over, even to our own detriment sometimes. At least I think that was the idea, the science was a struggle for me to get through!

Even more intriguing to me was his conclusion that external cues and neural pathways aside, in the end the only thing that helps is personal choice and responsibility. Neural paths can change but we have to be willing to commit to the choices that will cause new pathways to be created. I was chatting with my bro about this; he used to be quite big, around 300 lbs (now he is extremely fit.) He told me that one of the first things he had to do once he decided to lose was to change his route to work because the old route took hiim past the bake shop where for years he'd stopped in for his morning croissants and coffee. It was tough at first but after a bit he didn't even think about it.

 

[FiddleFit]

Hi Sparrow! I wanted to read a bit more of the book before replying. I think you summed it up great. Yes, ultimately it does come down to personal choice and decisions, which people typically refer to as "willpower". Maybe "won'tpower" would be more accurate . But many diet/nutrition plans say that. What I like about this book is that he dissects everything that influences our decision-making process; the conscious and subconscious elements that come into play. He talks about the psychology of food palatability, which explains why people typically don't overeat baby carrots, but won't stop eating potato chips or cookies until the bag is empty. Something I noticed in myself a couple years ago was that the more bland my meals are, the fewer cravings I have for stimulating foods (salty, sweet, fatty) in general. I noticed that if I had a meal high in any of those things, it set off cravings for more of them throughout the day. So, the one cookie that could easily fit into my day as a treat, turned into a cookie, plus some chocolate ice cream later, plus a hamburger for dinner, plus a bowl of popcorn with butter & salt later on. The first highly stimulating food I eat primes my taste buds for more and more. After a day or two of relatively bland eating (no sauces, no added salt, sugar only from fruit and complex carbs, lean meats) I feel much better and the cravings go away.

Once you understand how your eating habits are triggered by external situations, and stimulated even further with salt, sugar, and fat, you have the knowledge you need to be able to make effective changes, as your brother did. But it still takes a commitment, doesn't it? Habits can't be changed with a half-hearted effort. It is, after all, a habit.

I think this book is a great complement to Venuto's Body Fat Solution. He addresses the how-to of changing your mind-set towards food, so that when the moment comes to make the choice, you make the right one. This book explains why you make the wrong choices in the first place, so you can recognize the situations where you need to change your thinking and put Venuto's techniques into action.

Cheers!
Sandra

 

[michefit]

Sandra (Fiddlefit) said: Something I noticed in myself a couple years ago was that the more bland my meals are, the fewer cravings I have for stimulating foods (salty, sweet, fatty) in general. I noticed that if I had a meal high in any of those things, it set off cravings for more of them throughout the day. So, the one cookie that could easily fit into my day as a treat, turned into a cookie, plus some chocolate ice cream later, plus a hamburger for dinner, plus a bowl of popcorn with butter & salt later on. The first highly stimulating food I eat primes my taste buds for more and more. After a day or two of relatively bland eating (no sauces, no added salt, sugar only from fruit and complex carbs, lean meats) I feel much better and the cravings go away. (sorry for some reason my quote thingy wouldn't work!)

This is so true - I was doing great last summer with clean eating and portion control - until my DH and I went out for our anniversary dinner. I tried to select the most "healthy" item on the menu and only "taste" the appetizer and share the dessert. Talk about falling off the wagon. The meal was delicious and rich. After that getting back to clean eating was extremely hard and the memory of how good all the treats taste - that I was avoiding was all I could think about. I guess the key is to get yourself over the hump of the first few days of avoiding "tasty-rich" foods and then hopefully cravings will diminish.

Thanks for the info - I have been feeling frusterated with my eating habits - but this has renewed my willpower to eliminate those treats again and see what happens...

 

[RapidBreath]

He told me that one of the first things he had to do once he decided to lose was to change his route to work because the old route took hiim past the bake shop where for years he'd stopped in for his morning croissants and coffee. It was tough at first but after a bit he didn't even think about it.

Its like being an alcoholic where you don't go into the bars where your drinking buddies hang out. I never go into donut shops and I avoid that part of the store. There was a horrific month where I put on one to two pounds of fat per day because of donuts that were available in the court room. I was working out everyday. Can you believe it? 35 pounds later, I was so depressed at the end of that. I vowed to never eat another donut again. And I haven't. I do allow myself some home made treats but I don't eat commercial sweets. If I'm out it is only salads and protein and even then I tend to put on weight. People say, oh just a little won't hurt you (and literally have pushed food on me.) but I finally got mad. Damn it, I was obese! 256 pounds at 5'2" is not the time to be pushing food on someone!
<sorry I have gone off the deep end>

I have learned to love to eat real, normal, healthy, whole, and clean food. I don't get obese eating a home cooked piece of chicken, salad greens, and olive oil. But, I still fight the urge to eat sugar. I would like to be naturally slender, happy and just ok. I've never been an appropriate size. I don't even know what that would feel like. They say that visualizing what you want is helpful, but I don't know what a healthy weight would even look like. I have no clue.

 

[RapidBreath]

one more thought

Does the book go into brain plasticity? There is some research which addresses the ability to learn a new habit but also about how the brain is hard to stop from going down that pathway once it has been made. There are grooves in our brains that are there and we fall into habits because its a well worn pathway in the brain. I thought that concept was very interesting.

 

[horseshowmom]

Sigh...more enabling....please stop!!! LOL!!!

I actually belong to an audio book of the month club and THE END OF OVEREATING was this month's download for me. Now, I can't wait to get started! I just finished printing and putting BFFM into a binder and THE BODY FAT SOLUTION is in the mail.
Too much to read, too little time!

Becky

 

[FiddleFit]

So, I went grocery shopping today. For some reason, all my senses are feeling hypersensitive to food cues today: I almost bought up the whole bakery department. But I resisted, because I'd already told myself I would buy ice cream today. Oh of course, that was fully rationalized by emotional reasons, too: it's the last official day of summer holidays for DD, so we need to have a little "fun" this afternoon, and the weather is gorrrrgeous. Everyone needs ice cream on a hot summer day, don't they? I say all this, not because I feel guilty about the ice cream, but because it was so obvious that willpower was only a small part of my decision making process today. There were circumstances and cues piling on top of each other, making me want that ice cream more than I've ever wanted ice cream. We're moving in fall in these parts, and I'm developing major urges to cook up the fall comfort carbs: pies, tarts, cakes and casseroles.......

Using willpower to make different decisions when I grocery shop is not enough. I've been reading more of the book and how to change the associations and thought patterns that lead to making poor food decisions. It's going to take real effort, determination, and commitment to make these kinds of changes. Anyone want to start a check-in?

Michefit - Man, I can so relate to what you said about one meal causing you to fall off the wagon. My birthday was 2 weeks ago, and I've been having a hard time since then. Prior to that I was doing really well. I was feeling really good, too.

RapidBreath - My goodness, what is it with people and their perceptions of overweight people?? That's awful to read that people pushed food onto you! I once got up to 201lbs (5'4"). I lost 70lbs by following Weight Watchers and using Cathe's workouts. By all accounts I'm slender and a healthy weight now, but there have been long-lasting effects from being so overweight. It IS like being a former alcoholic or drug user: you’re only ever one meal away from falling back into your bad habits, and the associations in your mind with food seem indelible. Avoidance can’t be the only answer; but it’s going to be hard work to reprogram the brain. And I have to acknowledge that I’ll never be that “can-eat-all-I-want-and-still-be-slender” person. I burned that bridge when I ate my way up to 201lbs. Unfortunate, but true. “Brain plasticity”: he doesn’t use that term, but he does use the definition. He’s coming from a behavioural and cognitive psychologist perspective, which has that biological component to it. So, yes, the behavioural issues are also physically grounded.

Becky! – I’m glad to see you’re reading it, too! Please share your thoughts when you’ve finished listening. Hopefully in the audio version he’s inserted subliminal statements likes “You shall never crave pie again……..”

My biggest hurdle right now is in……….<confession time> not being 100% positive that I want to get the junk food out of my life . I don’t have a lot of excess fat, although I have some. Maybe I’m not so bad with the balance of healthy/junk food that I’m currently eating? In order to do the changes required, you have to be 100% committed to following the suggestions. It’s one thing to become aware of the problem areas; it’s another to actually take action and change them.

Is anyone interested in creating a checkin where the focus is on applying the techniques suggested in this book, to help in retraining our food behaviours? Tom Venuto’s “Body Fat Solutions” book is very compatible with this one; we could encompass his suggestions, as well.

Cheers,
Sandra

 

[Janis]

Hi Sandra

This discussion is very interesting. I haven't read "The End to Overeating", but I have read both of Tom's books, and I am a member of the Inner Circle. (just saw your post I'm Jagg)

What I am noticing is if my calories are too low that is when I start wanting the foods I usually am not interested in, or if I am late having a meal or have missed a meal that is when I am eating the tortilla chips. It isn't stimulating foods that start the cycle of bad choices for me; it seems like I only want certain foods if my macro's are off, i.e. I know I need more complex carbs earlier in the day if I am eyeballing the tortilla chips by the afternoon.

Can you tell it's tortilla chips for me, that and popcorn! Although the day I hit my goal weight I had a coffee chocolate haagen daz bar. was delicious, but I regretted eating it, not because of the calories or fat, but because it made me feel like crap! LOL. (Same with the Odwalla Bar I ate earlier today.)

What are your goals? I think that might also be key. I find it an easier road to hoe if I have clear goals. Right now I am looking for balance. I am in a limbo stage trying to decide if "getting ripped" is the goal, or if being balanced, athletic, fit and happy is the goal. (not that you can't be happy AND ripped! lol!) But at 45, what do I want? Not that Odwalla Bar, that's for sure!

 

[nspire]

Very interesting topic. I'm 43 y/o and have been working out since I was 19. When I first started going to the gym, I discovered it helped put me in a different place emotionally, then the physical benefits followed.

I'm 5'7, about 150 and have gained about 18-15lbs over the past years and just can't seem to get it off. One thing I know is I also am having a problem as to what I really want. Is it to be cut/defined? I'm tired of hearing about macros(I don't even know what that means). I noticed in the past I lost weight by just eating what I considered healthy but over time I found that's not working, however all this no carb, low carb has become very frustrating. One down fall was people also telling me when I was smaller that I could stand to gain a few pounds and I could afford that donut or slice of cake and I would always fall prey. Now, it's caught up to me and I can't shake the extra pounds I've gained. It's all so frustrating.

 

[horseshowmom]

I would love to do a check in. Diet is my downfall. I won't lie and even pretend to be close to where I should be! I eat like a teen-ager still and I know better! I could easily weigh over 300 pounds except I must have the metabolism of a hummingbird and I LOVE to workout!!! If I don't get 2-3 hours in, it feels like a wasted day. I need help...not preaching (I KNOW what I SHOULD do!), but tough love and support!
Becky

 

[Ffte]

You peeps are such enablers...
First Liann MAKES me get a Sony ereader, and then of course I have to get this book to download into it (along with Real Food recommended by Sparrow).

It never ends.

I just downloaded it last night and I'm still in the sugar, salt ... chapter, so I have nothing useful to discuss about the book at this time.

If you do a check-in, I'll be sure to lurk and chime in when I feel the need.

I eat healthy at least 75% of the time (or more), but the 15-25% must be killing me. My weakness is salty and fatty foods. Sweets themselves don't usually tempt me. Fruits are typically enough to keep me happy. Lately I believe my "trigger" is waiting too long to eat. I know I have other triggers too, but for right now the biggie appears to be letting myself get too hungry. This is something I need to start paying more attention to.

Does the book suggest journaling thoughts and behaviors?

 

[Shoegal]

I'm not reading the books mentioned - but I love reading everyone's posts on this. It is definitely something I can relate to having found myself in the same types of situations. I lost about 20lbs around the time of wedding - a year and a half ago and got comments as described - like you are too thin, you don't want to starve yourself - you can afford to eat that. It is so difficult for me to say no to food that I don't need any more encouragement to put more in me. So I have steadily regained all the weight I lost - and despite my best efforts I have been powerless to stop from gaining more. I restart every week - and then fail every week.

Exercise is a habit for me - I am constantly planning and organizing my day to fit my workout into it - but sabotaging my efforts with my poor food choices. I'd like to pick everyone's brain and finally find something that will help make my choices a habit too.

 

[gogigi]

This sounds interesting. I may go to B&N and check it out over the upcoming long weekend. I may buy it and read it. I need to do something and am thinking of getting drastic with Jenny Craig or WW or Nutrisystem, but I'd rather do it with real food on my own. Thank you for starting this thread. I can't wait to check out the book.

 

[CLango]

I, too, found this book to be a very interesting and worthwhile read. In January, I decided it was time to lose weight, and I wanted this to be the last time I needed to lose weight in my life. In the process of losing the weight and trying to create a lifestyle to support permanent weight loss, I started listening to various podcasts on nutrition and, eventually, started reading quite a bit about the food industry. This was one of the many books I've read so far.

I would say this is book provided one of the most reasonable explanations for some of my food cravings. Now that I understand why I craved some foods so much (and understand how the food...and I...have been manipulated to create those cravings), I find it so much easier to dismiss the cravings (especially for restaurant food, which I have no desire to eat anymore).

The book provides suggestions for changing behavior, though I didn't always agree with his approach. Kessler suggests more negative personal feedback (something like 'I will feel badly about myself if I eat this') where I prefer more positive personal feedback (for instance 'I will feel better about myself if I don't eat this'), but I'm happy he provided recommendations on how to attempt to change behavior. But, again, for me, simply understanding the reason for my cravings for certain foods and what is behind them (sugar, fat and salt....and loads of advertising!) pretty much was enough for me to say 'enough!' to certain foods.

 

[gogigi]

After reading this thread a couple of days ago, I went to Barnes & Noble and purchased The End of Overeating today. I read the introduction and he describes me, CONSTANTLY thinking about food when I'm being "good" and when I'm not. When I was on Weight Watchers I constantly thought about my next meal and often went to bed hungry and woke up hungry. The weight fell off but I was miserable. Now, I've allowed food to become a comfort in times of boredom, loneliness, and a huge change in my life (for the better but still hard) and again, I think about food WAY more than is healthy. I DO feel bad after the binge but I'm totally out of control. I NEVER read books on health or nutrition b/c I "know" what to do, but for some reason this one called my name. I hope it is b/c I'm serious about getting some control back in this area. I would love to be part of a check in/discussion for support.

 

[FiddleFit]

I keep making my way through the book. It’s not a hard book to read; I just try to juggle too many things, so progress is always slow.

Janis – You’re Jagg, are you? I’ll look for you in the circle! That website’s a mountain of information isn’t it? I’m not sure I’ll ever have time to read everything I want to, but I’ll give it my best shot. Tom is excellent at giving responses, I notice. You pose a great question about determining a goal and becoming focused on it. That’s exactly my problem, too. Depending on the day, the weather, the time, how much sleep I’ve had the night before, who I’m with, my goals shift. I find it hard to remain motivated to work on one goal at a time. I want it all, at the same time!

Nspire – I hear you about feeling frustrated. I’m hoping that if I can retrain my brain I’ll be able to at least relieve the tension between the dissonance of what I want, and what I’m willing to do to get it.

Becky – You’re probably the first person I’ve ever seen, who considers themselves overweight, and also believes they have a high metabolism. And you know what? I’ll bet you’re right! Too often the metabolism is blamed when in fact it’s the eating behaviour that’s the problem. At least you’re willing to take responsibility for why you aren’t as thin as you’d like to be. That’s the best place to start: YOU have the power to change things!

Dawn – so far I haven’t come across journaling suggestions, but that may still be coming up. Certainly, it’s a widely recognized tool that really helps people lose weight.

Shoegal – This book is exactly for you, as is Venuto’s Body Fat Solutions. Both of them focus on why we make poor food choices when we know better, and how to change that behaviour.

CLango – I’m with you on preferring to have positive reinforcement over negative. But I also think there has to be a push-pull dynamic happening: we need to be pushed away from our negative behaviours and pulled towards more positive ones. If we can create some negative associations with our poor food choices, then hopefully that will provide the push.

Gogigi – Excellent!!! Isn’t it wonderful to finally find a book that will address the problem from a fresh angle? I’m like you; I could write a book on good nutrition. I don’t need another person to tell me how to improve my diet. What I need are tools to help me stay motivated and to stick with it, when the motivation isn’t there.

So, some people want a check in, yes? Personally I would like it to be forum whereby people explicitly pick some of the strategies in the books (either OE, or TBS, or something similar), and we support each other as we attempt to apply them in real life. The goal is to educate and to retrain our brains to stop the self-sabatogue. We could call it Gaining Control. How does that sound?

Cheers,
Sandra

 

[gogigi]

It sounds great to me Sandra! I've just started reading it today so it may take me a bit to get to the strategies.