This week I had a session with my client, Sarah. Like many dieters, Sarah has been having a lot of trouble limiting her dessert portion in the evenings. This isn’t happening all the time. Some days it doesn’t feel very hard – but most of the time it does. I asked Sarah if there were any commonalities among the days she has an easier time (or among the days it feels harder), and one thing she realized is that on days when she’s taken the time to have coffee with a friend, or do fun errands, or in some way build in some pleasure, it feels easier to contain dessert. On days when she hasn’t given herself a break (which happens much of the time), she struggles in the evening. On those days, right before dinner, Sarah often has the thought, “Finally it’s time for dinner and then dessert! I’ve been depriving myself all day, and now it’s finally time.”
When Sarah has the thought, “I’ve been depriving myself all day,” it feels extra hard to limit dessert because she feels entitled to make up for a perceived deprivation. Sarah and I discussed the fact that by limiting herself to one reasonable portion of dessert in the evening, she’s not depriving her body of either calories or nutrients that it needs. Instead, she may be depriving her brain of pleasure it needs – if dessert is her only source of pleasure.
I discussed with Sarah that when in the evening her brain is saying, “Finally, it’s time for dessert; I’ve been depriving myself all day,” what it’s really saying is, “Finally it’s time for some pleasure. I’ve been depriving myself of pleasure all day.” Sarah and I decided that one of her goals this week was to build more pleasure into her daily life, even if it’s in very small doses. In doing so, she won’t need to rely on dessert to fulfill her pleasure need and staying at one reasonable portion won’t feel as depriving. If she gets to the evening and has the same thought, “Finally it’s time for dessert; I’ve been depriving myself all day,” she’ll remind herself that what she really needs that night is extra pleasure (a walk, a call to her sister, buying a new magazine, watching her favorite show, doing a beauty routine, etc.) not extra dessert.