People being treated for eating disorders and other eating related problems often believe that they’re more dysfunctional than they actually are.  Invariably, I find myself showing patients that many of the behaviors they think are unique and “weird” about themselves are experienced by people they consider “normal eaters.”

Most articles discussing the differences between thin and overweight people focus on the things that thin people do better than overweight people, but what do these thinner people have in common with those that have problems with their eating and weight?

Here are some of the most common misperceptions my patients have about normal eaters:

• They never overeat – The truth is that most people sometimes overeat – it’s normal.  Those people who consider their health and fitness a priority, however, do pay attention to when they have overeaten, try to make subsequent meals more balanced, and try to increase activity.
• They don’t have sweet cravings – Sweet tastes are particularly pleasurable to humans and most people have sweet cravings from time to time.  The normal eater will not panic or get anxious when they get a sweet craving.  In fact, they will readily admit they’re having one since they see no shame in it.  Then they will satisfy it as soon as possible by asking themselves what it is that they want, getting what they want instead of some dissatisfying substitute, and proceed to savor every bite.  Because of how they treat their sweet cravings, however, most of the time they’re able to feel satisfied with a normal portion.
• They have healthy diets – The truth is that just because someone does not appear overweight doesn’t mean that they eat healthily.  In fact, some overweight people eat better than some thinner people.
• They exercise – Unfortunately, most people do not exercise regularly regardless of whether or not they have eating problems.  Sedentary lifestyles are pervasive in our society.
• They eat only when they’re hungry – Although people who don’t have eating and weight problems usually don’t eat when they aren’t hungry, people do sometimes eat when they’re not hungry.  If this were not the case, we wouldn’t have desserts.  Desserts are eaten after a meal – when people are no longer hungry.  Eating when we’re not hungry too frequently can certainly lead to health problems but everyone sometimes eats when they’re not hungry.
• They never gain weight or watch their weight –The truth is that people who are successful managing their weight experience weight fluctuations, too.  It’s normal.  Most people who don’t have eating problems have a weight range that their body goes through as they live out their lives.  However, most of these people don’t focus excessively on it.  They understand that the pattern is normal for them. Typically, the weight shift can be easily attributed to some temporary change in lifestyle (i.e. eating out more or less often, eating or moving more while on vacation, or not having engaged in the usual exercise program). Invariably, the person gets back to their regular lifestyle shifting the weight back to its usual place.  For others, they calmly note the change, its cause, and then consciously set about correcting the behavior that has caused any weight gain by getting back to their healthy lifestyle.
• They never lose control of eating – Although this is generally true, most people have experienced times where they’ve felt out of control with their eating after being ravenously hungry.  Interestingly, a normal eating person might refer to this as simply “pigging out.”  The emotional roller coaster that the binger puts themselves through when they lose control is what makes it a binge.  Feeling a loss of control with eating isn’t seen as a character flaw by the normal eater.  It’s just a function of not having eaten properly to begin with.  In this case, avoiding intense hunger helps prevent the problem in the future.

Understanding that “normal” eaters aren’t perfect eaters can be a relief to those with food and weight problems.  It helps them resolve their eating issues sooner when they know they’re not so different after all.  In fact, the best known professionals in the weight and fitness field don’t do things perfectly themselves.  It may look like they do and they may even suggest that they do, but they don’t.

“Normal” eaters that are mindful of their health pay attention to the behaviors that can take them in the wrong direction with their health and weight.  They do it with a relaxed mind, however.  They use “concern” rather than “self-punishment” and strive for “improvement” rather than “perfection”.  A good average is all that’s necessary.  Expecting that your behaviors be perfect and thinking that you’re different from others because of your imperfections only leads to low self-esteem, frustration, and giving up on achieving health and fitness.  So let’s all strive for good health while accepting our imperfections.  After all, they’re normal.

Most of the time sweet cravings boil down to habit. Like other animals, humans can be easily conditioned to things. For example, if you grew up always having dessert after dinner, your brain will be conditioned to expect that and it will prepare your body for eating sweets after dinner. That usually means not feeling satisfied at the end of the meal, feeling a craving for something sweet. You will salivate, preparing for the delicious treat. This doesn’t mean you can’t get rid of the habit, but that it takes some time and an effective strategy to get there.

I used to have a habit of drinking Diet Coke. I only drank one per day but my body expected it anytime between 11 and 2 each day. That’s the time that my office schedule allowed it in the beginning. I was so conditioned that my body and mind wouldn’t leave me alone until I got one. Even when I could honestly say that I didn’t quite enjoy drinking them as much as in the beginning, I still craved them. It’s been over 6 years since I’ve had any soda but it took a conscious effort and some time to get past the cravings.

Getting rid of sweet cravings isn’t as tough as people think if you know a few facts and take the time that’s necessary to eliminate the habit.

The best way to get rid of sweet cravings is to:

• improve what you eat in general–eat more nutritiously. This makes sure that you’re not lacking anything that the brain will make you crave.
• wait 20 minutes after a meal before having your sweet. If the cravings are due to having gone too long without eating so that your blood sugar is low, it gives your body enough time to raise the blood sugar so that you don’t have the cravings.
• Don’t try to go “cold turkey” with your attempts to get rid of sweets after meals. Gradually change the type of sweets you eat by having desserts that are made with fruit so that you’re having more natural sugars and less granulated or high fructose sugar, cut down on processed foods and sweets. Also reduce the quantities of the sweets gradually until you have the habit licked.
• You can even try this little (temporary) trick I used once with a patient and it worked nicely for them. Eat your small dessert first. Make it a small amount-then have your meal. This does two things-if low blood sugar is the problem, you start stabilizing it sooner and the meal keeps it there. If habit is the problem, you will disrupt things just enough to weaken the habit for sweets after the meal.

Remember, all that is said here is assuming that you do not have any medical problem that prohibits you from taking the above steps. Your doctor should be able to tell you.  However, getting rid of sweet cravings is not as hard as you think if you’re patient and take it one small step at a time.