I'm not going to profess to be some kind of expert on this serious topic, either on the physical or mental aspects of it. I have my own challenges just like the rest of you. But I have studied and gathered some valuable education from people who are experts in this field. And I do know that applying their advice has helped me in many ways, so I am hoping it can help some of you also.
Anne M Fletcher, who has a master's in Nutrition Science from Cornell University, has studied 100's of "Masters of weight control" (people who have lost at least 20 lbs and kept it off for more than 3 years.)
It is fascinating to hear how common all of these peoples transformations were. Most all of them had a "light bulb moment" when something finally clicked. They realized that the diet rollercoaster needed to end, and that a permanent lifestyle change had to be made. They neither felt sorry for themselves, or felt deprived while making adjustments to their lifestyles. They understood that their previous way of eating and living would not help them obtain and more importantly, maintain, the health and fitness they desired. While they admit, there were inconveniences and struggles along the way, they were minimal compared to the emotional and physical distress they endured while being overweight and unfit, therefore, very worth it.
So, let's learn what their studies have revealed about getting control of emotional and binge eating. While these are different in some ways, they are in more part very similar. They both are a form of eating that feels out of our control, that seems to take over our every good intention to eat right. And leave us wondering "why" did we do that, or eat that? Then guilt can lead to depressioin, which leads to more emotional eating, then feelings of defeat, which lead to more emotional or binge eating.
It was found that emotional and binge eaters best regain control by returning to the basics of sensible eating, such as structured meals and mealtimes, menu planning and portion control. They also stressed the value of exercise because it can help with feelings of calmness and relaxation. It is important to learn what reasonable goals are for yourself. Consulting a professional in the field could be of benefit in this area. It helps to admit you have a problem (if that is the case). Admission and submission gives way to a freedom to move forward. No longer denying or hiding that you struggle in some area. It is important to really "Plan" alternatives, and have a plan of action for those times and situations when you are apt to struggle most.
It is also important to make sure that a "lapse" (you hit a bump, and are hanging off the wagon, but haven't fallen "off" the wagon), absolutely doesn't turn into a "relapse". Relapses are what throw us back on the rollercoaster, or the yo-yo way of life.
I must agree with the advice given that you have to be ready and willing to make some lifestyle changes.....Permanently! Diets Don't Work! Living a healthy, well rounded, and active way of life is the best way, and the only way to reach your goal sensibly, and for maintaining it for life. Don't expect it to happen over night. Habits take time to break, and more time for new better ones to take hold.
Having someone to share your struggles and successes with also helps. If you don't have someone, or need another .....that's what I'm here for! I can be your cheerleader, your advisor, or your drill seargant :) I'm happy to help.
Start right now.......not later, or tomorrow, but commit right now to living a healthier life, today and tomorrow and always. Your body will thank you years from now.
Shout out to: CC, you are amazing! You are truly "getting" it. You've worked hard to get your healthy body back, and you understand that working through the different emotions that come along the journey is a part of it. You have made such incredible lifestyle changes for the better and you exude a new confidence and peace of mind. Your happiness is evident, and rubs off on those around you. Not to mention your dedication to healthy eating and exercise sets such a good example for your family and friends! Keep it up and enjoy life to the fullest!
Did you know.......the experts agree that it's actually better to set health and improved eating habits as your goals, rather than a predetermined number on the scale. The more you focus on the scale, the worse the outcome. "Weight is a part of one's life; it is Not one's life." ---John Foyer, Ph.D
Monday, February 22, 2010
Sunday, February 14, 2010
Emotional Eating..we all do it!
When it comes to emotional eating, I think it's safe to say.... we all do it! Yet we all have our emotional triggers that can help us or hurt us. Let's say you have something to be extremely happy about. Life is good, you wish more days could be like this, next thing you know, you're celebrating with what else???? Food! Now comes the mindless eating..... you're happy, and you don't feel like worrying and stressing (that's a negative thing), about what you are eating. Besides everyone around you is enjoying the good food in front of them, and you "deserve" to celebrate, right???? Then later, reality comes to haunt you. That is if you gave in to unhealthy choices during your happy dance. Then you are bewildered....."how did this happen"?...."why did I eat all that?".......like some uncontrollable force overcame you and took over your body and willpower!
This similar scenario could have happened with an emotion like anger, frustration, anxiety, boredom, depression, exhaustion. Any of these sound familiar???? You're not alone. We all face these emotions on a regular basis and we all have to make decisions. Did you know that the average person has to make about 147 food choices per day!!!! Yep! Just think about breakfast: 1. Am I hungry? 2. Should I eat breakfast? 3. What should I eat? 4. Eggs? 5. Oatmeal? 6. Muffin. 7. Leftover pizza 8. Ok, eggs. 9. One egg or two?
10. Fry?, 11. Poach? 12. Scramble? Ok scramble. 13. In butter, or Pam? 14. Top with salsa? 15. Top with ketchup? 16. Toast or no toast? 17. butter or not butter 18. Fruit with my egg? 19. hmmm what to drink? 20. Juice? 21. Milk? 22. low fat or 2%? Overwhelmed yet??? And we've just thought about breakfast!!! No wonder we do so much mindless eating! We are just so tired of making so many decisions......much easier to just pop whatever in the hatch and worry about it later:( And then there is the current emotion at the time to deal with too. Whoever says food choices are no big deal, either has an amazingly organized way of eating, has developed wonderful healthy habits, or can tune out the stress that comes with all these daily choices and their consequences.
So what to do, what to do?????? If your answer is.. "Give up". Please DON'T! Start by giving yourself some credit for wanting to take control, and wanting to make healthier choices. Start by writing down everything you eat for 1 week, and the emotion you were feeling at the time. And how you felt after. Start right now, no matter where you are on your journey. You don't have to be perfect, don't beat yourself up if you are writing down some not so great food choices. That's ok right now. The purpose of this is to help you "see" what you are really eating and more importantly "why". Then you will be better prepared to make a plan of action to help you where you need it most. My next post will be about the battle plan. How to get through those rough times. How to combat that thing that overpowered you when you had all the good intentions in the world. So start that food journal, and I'd love to hear all about it. I want to know what you are discovering about yourself. This is your starting point, and it's all going to improve from here, one step at a time!
Shout out to : My client that has lost 21 pounds in 5 weeks! Way to go S. You are off to such a great start! Keep reading Dr.A's Habits of Health.
Did you know: The average American consumes 120 pounds of sugar a year!!! That's roughly 1 pound every 3 days. ( And that's almost double what it was 30 years ago). Where do we get all that sugar? Start reading food labels. It's in almost everything processed or sweetened. ea: 1 serving cocktail sauce; 15 grams sugar, 1 soda, 45 grams sugar, etc, etc. Be aware and choose wisely.
This similar scenario could have happened with an emotion like anger, frustration, anxiety, boredom, depression, exhaustion. Any of these sound familiar???? You're not alone. We all face these emotions on a regular basis and we all have to make decisions. Did you know that the average person has to make about 147 food choices per day!!!! Yep! Just think about breakfast: 1. Am I hungry? 2. Should I eat breakfast? 3. What should I eat? 4. Eggs? 5. Oatmeal? 6. Muffin. 7. Leftover pizza 8. Ok, eggs. 9. One egg or two?
10. Fry?, 11. Poach? 12. Scramble? Ok scramble. 13. In butter, or Pam? 14. Top with salsa? 15. Top with ketchup? 16. Toast or no toast? 17. butter or not butter 18. Fruit with my egg? 19. hmmm what to drink? 20. Juice? 21. Milk? 22. low fat or 2%? Overwhelmed yet??? And we've just thought about breakfast!!! No wonder we do so much mindless eating! We are just so tired of making so many decisions......much easier to just pop whatever in the hatch and worry about it later:( And then there is the current emotion at the time to deal with too. Whoever says food choices are no big deal, either has an amazingly organized way of eating, has developed wonderful healthy habits, or can tune out the stress that comes with all these daily choices and their consequences.
So what to do, what to do?????? If your answer is.. "Give up". Please DON'T! Start by giving yourself some credit for wanting to take control, and wanting to make healthier choices. Start by writing down everything you eat for 1 week, and the emotion you were feeling at the time. And how you felt after. Start right now, no matter where you are on your journey. You don't have to be perfect, don't beat yourself up if you are writing down some not so great food choices. That's ok right now. The purpose of this is to help you "see" what you are really eating and more importantly "why". Then you will be better prepared to make a plan of action to help you where you need it most. My next post will be about the battle plan. How to get through those rough times. How to combat that thing that overpowered you when you had all the good intentions in the world. So start that food journal, and I'd love to hear all about it. I want to know what you are discovering about yourself. This is your starting point, and it's all going to improve from here, one step at a time!
Shout out to : My client that has lost 21 pounds in 5 weeks! Way to go S. You are off to such a great start! Keep reading Dr.A's Habits of Health.
Did you know: The average American consumes 120 pounds of sugar a year!!! That's roughly 1 pound every 3 days. ( And that's almost double what it was 30 years ago). Where do we get all that sugar? Start reading food labels. It's in almost everything processed or sweetened. ea: 1 serving cocktail sauce; 15 grams sugar, 1 soda, 45 grams sugar, etc, etc. Be aware and choose wisely.
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