How the Scarcity Mentality Prevents Weightloss

In his book The 7 Habits of Highly Effective People, Stephen R. Covey describes the difference between Abundance Mentality and Scarcity Mentality.

“Most people are deeply scripted in what I call the Scarcity Mentality. They see life as having only so much, as if there were only one pie out there. And if someone were to get a big piece of the pie, it would mean less for everybody else. The Abundance Mentality, however, flows out of a deep sense of personal worth and security. It is the paradigm that there is plenty out there and enough to spare for every body … It opens possibilities, options, alternatives, and creativity.”

How the Scarcity Mentality Relates to Food

The scarcity mentality is a very common mindset with regards to food.  Research has shown that when you do not have something, your brain starts to fixate on that item and you end up thinking about it more, and the intensity with which you desire it increases.  When you are hungry, all you can think about is food.  If you have ever tried dieting in the past, you understand this concept quite well.  When you feel you are not allowed to have food, you will suddenly think about it all the time, and you will even dream about the food you supposedly cannot have.  This is the scarcity mindset at work. 

Have you ever seen free food at a buffet and thought “I can’t possibly pass up free food!” A similar phenomenon exists when anyone is giving out free samples of food (Costco anyone?)  It seems almost criminal or wasteful to pass it up.  When the healthcare system I work for opened up its new smaller hospital, they initially allowed the physicians to get food in the cafeteria for free.  In my mind, this seemed like an opportunity not to be wasted, and I would go down to the cafeteria before my shift and grab all kinds of food.  As you can imagine, this meant I ended up eating that food constantly all during my shift, and certainly more food than if I had packed a lunch myself.  In the end the “free food” was only causing me harm because of my scarcity thinking.

Another example of how the scarcity mindset works against us is when we believe we may not be able to access food for a period of time.  I have a 10 hour shift I often work at a call center where there is no cafeteria, and I cannot leave while I am there.  I used to pack all kinds of food to last me through my shift, which I realize now was much more than I should have been eating.  This is a common phenomenon amongst the employees there.  They are so terrified of running out of food and not being able to leave that they over pack food, and then overeat all day.  I have had clients tell me about similar instances of having a huge breakfast because they will be out during the day, or eating a huge lunch that is off plan because they are in an airport and don’t know when they will eat once they arrive. 

Another common scenario that comes up often with mothers is finishing their kid’s leftover food.  How often do mothers eat what is left off their child’s plates or extra food they may have ordered in a restaurant but can’t finish?  I hear over and over that my clients did not want to let the food go to waste.  Consider the thinking surrounding that statement.  What do you feel you are wasting?  For some it is the money spent on the food, or the time involved to make it, and for others it is simply the food itself being wasted.  How much does that quarter of a grilled cheese sandwich actually cost?  Is eating their leftover food serving you in a way that moves you closer to your goals, or is it actually destructive? 

Shift to an Abundance Mentality

The way to avoid the scarcity mentality is to recognize these scenarios, and to shift your thinking to one of abundance.  In today’s society, food is very abundant.  We have tons of food in our cupboards, there are restaurants, fast food, and grocery stores on every corner.  Food is plentiful.  Practice having the mindset that food is plentiful, and truly, you can get food whenever you want.  You do not need to overeat because non-plan food happens to be free at a buffet or at the preschool parent breakfast.  Look at the food and determine if it meets your goals and is on your protocol.  If it does not, focus on the great lunch you will have later, or something you could get at the grocery store that is on your plan that you really love.  Think from a place of abundance, focusing on all of things that you want and that you can have, or already do have. 

You can also use the mentality of abundance to take the food item in question, and save it for later.  Knowing that time is abundant as well will allow you to feel like you have plenty of time to work the brownie at the nurses’ station into your food plan later that week – or simply freeze it for later.  Time is also abundant. 

Finally, once you have become fat adapted, remember that you no longer experience horrible hunger pangs as you once did.  When you were a sugar burner, you would get “hangry”, and feel lightheaded and irritable without food. 

Shift Your Mindset About Being Hungry

Now that you are fat adapted, if you end up missing a meal, your body will quickly shift to “dining in,” and use your body’s fat stores.  You will maintain a normal blood sugar level throughout this process and you will feel OK.  You may have a brief feeling of hunger, but it will pass fairly quickly like a small wave. 

Research has shown that you generally need 20 good experiences to eliminate the feeling of one negative experience.  All of us in our sugar burner days can remember how it was to be somewhere without food and having an absolutely horrible experience of feeling hunger.  This is a negative thought pattern and fear that can be difficult to undo.  Be sure to notice, and change your thinking around this, as that painful hunger reaction will no longer happen to you.  If you find yourself without food, just remember to drink water, and plan to eat more at the next meal.  Change your thinking to “this is no big deal, my body has all the tools it needs to fuel itself.” 

Thinking from a mindset of abundance is one of the best things you can do for yourself.  Look around at all the things you do have, how readily accessible food is, and that we have clean drinking water everywhere.  We have an amazing body that has evolved to adapt to situations of both feast and famine.  These thoughts, and many more you can create for yourself, shift your mindset to a positive, confident place, that will help you reach your goals.