Fit Mission: Break Free From Emotional Eating

Fit Mission: Break Free From Emotional Eating

avoid emotional eatingExperts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating.

Recognize the Signs

  • Understand how emotional eating works. Emotional eating occurs when you use food to manage your feelings, rather than to satisfy your hunger. This can trigger guilt and create a cycle where you eat because you feel bad and feel bad because you eat. Positive feelings can also play a role if you associate food with celebrating.
  • Keep a balanced perspective. It’s okay to take pleasure in food and enjoy sharing it with others. Concerns arise only when emotional eating interferes with your health and well being.
  • Ask yourself if you feel out of control. You may have lost control of your eating habits if you want to make healthier choices but keep backsliding. Be honest with yourself if you resolve to have yogurt for breakfast but wind up stopping off for a bacon sandwich on the way to work.
  • Notice your cravings. A strong desire for specific dishes is a common symptom of emotional eating. If you’re actually hungry, everything on the menu is likely to sound appealing. When you’re depressed over a recent breakup, ice cream may be the only thing you want to order.
  • Evaluate your hunger levels. Another danger sign is eating when you already feel full. Slow down and decide if you really need another helping of mashed potatoes.
  • Consider your family history. The way you eat may be grounded in patterns that started in childhood. Maybe you were rewarded with a homemade cake when you got good grades.

Read more: Weight Loss Tips That Really Work

Develop a Healthier Relationship With Food

  • Keep a journal. It’s easier to spot patterns when you write down when and why you eat. You may notice that you snack on potato chips when you’re bored, even though you’ve just eaten a full meal.
  • Substitute healthy foods. Cravings can be used to benefit you if you reach for nutritious alternatives. Homemade pita triangles dipped in olive oil can replace French fries with ketchup. Indulge in fresh fruit when you want dessert.
  • Control portion sizes. Eliminating all your favorite treats can cause a backlash from deprivation. See if a sliver of pie makes you just as happy as a big slice and savor every bite.
  • Seek distractions. Engage in productive activities that will take your mind off your stomach. Go for a walk, read a book, or do some housework.
  • Develop positive coping techniques. Comfort foods deliver only short-term relief. Find more effective methods for managing daily stress, such as meditation, music or physical exercise.
  • Avoid temptation. If you find your favorite cookies to be too irresistible, banish them from your pantry. Choose restaurants that specialize in grilled fish if you have trouble declining fried chicken.
  • Get adequate sleep. Being chronically tired makes you more vulnerable to overeating. Aim for 8 hours of sleep every night. Take a warm bath before bed to raise your body temperature if you have trouble falling asleep.
  • Reward your good behavior. Reinforce the positive changes you make in your behavior. Set realistic goals and praise yourself when you attain them. Buy yourself something special or visit your favorite museum.
  • Seek professional help. If you need more help to change the way you eat, talk with an expert. Counseling may clarify the underlying issues you need to address. Nutritionists can advise you on a diet that will work with your individual lifestyle.

 

Liberate yourself from emotional eating so you can protect your health and enjoy your food more. These methods will help put you back in control.

What do you think? Have you tried these techniques, or do you have some of your own that work better for you? Share your thoughts and experiences in the comments section, below.

Fit Mission: Break Free From Emotional Eating

Bliss Mission: 7 Ways to Save Money at the Grocery Store

Healthy groceries don't have to break the bank!Have you noticed lately that your grocery bill is going up? While the cost of food may be rising, some of your growing grocery store costs might be increasing because you’re making impulsive purchases.

If you shop when you’re lacking energy, hungry, or in a hurry, chances are good you sometimes make hasty decisions about food.

So, how many times have you come home from the store and wondered what you were thinking when you bought this or that?

We’ve all done it, and we’ve all found ourselves throwing out food and products we never use as a result of it. That means we waste our money.

But if you think ahead and try the following ways to save money at the grocery store, you’ll never go over-budget again. Give it a shot.

7 Ways to Save Money at the Grocery Store

Write it down!

  • Keep a pad of paper and pen in the kitchen. When you notice you’re getting low on something you use regularly, write it on the list.
  • If you’re tech-oriented, enter those items into your smart phones so you’ll have them with you the next time you go to the store.
  • Think about food products you don’t use much or that your family doesn’t want to eat anymore. Consider excluding them from your store list.
  • Before you leave home to go grocery shopping, double-check for any items you may need but haven’t yet listed. Add those to your list.

Don’t rush it!

  • Allow a reasonable amount of time to grocery-shop. Having ample time to shop means you’re more likely to cut down on hurrying through the store and grabbing whatever food product strikes your fancy at the moment.
  • Consider shopping during off-peak hours to avoid additional stress that can cause impulse buys.

Eat real food!

  • Make a real effort to avoid processed food. Food items in boxes, bags, or cans usually have additives and other unhealthy ingredients.
  • If you “think healthy” at the store, you’ll most likely save yourself from picking up all those processed, packaged foods.

Get what you came for, nothing more!

  • Stick to the store list. Now that you’ve made a list of everything you need, purchase only items you’ve listed.
  • If sticking 100% to the list is difficult, consider allowing yourself just one or two foods not included on your store list.
  • Think about those items carefully to ensure they’re worth the price and that you can use them in preparing healthy meals or snacks for your family.

Don’t go hungry!

  • Eat a meal before you go grocery shopping. Like your mom used to tell you, “Never go grocery shopping when you’re hungry.”
  • It’s no secret that people tend to spend more when they’re feeling starved while shopping. A bag of chips here, a candy bar there, and you just bumped your grocery bill a few dollars.

Spend what you intend!

  • Establish a budgeted amount of money you plan to spend at the grocery store and only spend that much, no more.
  • Some financial experts recommend that you only shop with cash. It seems that handing over your hard-earned money in cash is more difficult for most people than punching in a pin number. (It works, trust me, I’ve done this and saved a ton  of money in the process!)

Bonus tip: What to do if you go over budget

  • Dilemma: Let’s say you don’t want to exceed $75 per week on food. While you’re at the checkout counter, the store staff tells you your bill is $79. What can you do?
  • How to solve it: Quickly look over your food items. Ask yourself what you can do without. See if there are snack items you don’t really need. Make a concerted effort to reduce the total to $75.00, as you planned.
  • Follow up: Then, when you get home, consider whether you need to raise your budgeted amount to spend on your next trip to the store. You might conclude you didn’t really need the items you put back. Or you may realize that $75 just isn’t enough to meet your needs and you should raise your budget a little.

Stay the course!

Pat yourself on the back for the planning you did to avoid impulsive purchases at the grocery store. You made a real effort and it shows.

Recognize that with just a few small changes you can nearly end impulsive purchases at the grocery store, if you really want it. Cutting down on your impulsive purchases at the grocery store is entirely possible.

With some advance planning and use of these tips, you’ll reduce your overall grocery store spending and decrease your impulsive purchases. You’ll be successful in reaching your shopping goals, and have more money to show for it!

What do you think? Share your thoughts and money-saving tips in the comments section, below.

 

Fit Mission: Break Free From Emotional Eating

How To Lose Weight With Love: An MD’s Thoughts On Owning Your Health

Lissa Rankin's picture

By Lissa Rankin, Owning Pink

Standing at the airport looking at magazine headlines, I found myself, once again, nauseated by all the headlines about weight loss.

How To Lose 100 pounds Without Trying.  The Biggest Loser Loses More.  Jane Superstar Magically Gets Her Body Back After Baby. Oh No! Gorgeous Supermodel Has A Muffin Top! It’s enough to make a girl want to puke.

Yes, maintaining a healthy weight is part of OWNING your health. Yes, obesity is endemic in this country. So I get it. Lots of people would benefit from losing weight.

But it guts me to see how much pressure people are under to get skinny. Frankly, I’ve never had a problem staying a normal weight. I can’t imagine how hard it must be for those who struggle. If you’re one of those people who has been fighting your weight your whole life, my heart goes out to you. I know it’s not easy.

But I believe it doesn’t have to be so hard. As a doctor, the responsibility to help people achieve a healthy weight often lands on my shoulders. But we doctors often don’t have the tools we need to effectively help others.

According to a survey of 290 primary-care physicians by Harris Interactive:

  • 89% of doctors believe it’s their responsibility to help patients lose weight.
  • 72% say no one in their office has been trained to deal with weight problems.
  • 87% weigh patients at every office visit.
  • 45% say they regularly discuss weight with their patients.

So why aren’t we helping people more?

A Holistic Approach to Battling Obesity

I believe that you will never achieve and maintain a healthy weight until you learn to love yourself, fat and all. If your weight loss is fueled by negative mind chatter and self-hatred, weight loss becomes punishment. You know what I’m talking about. The scenario goes something like this.

Something’s missing your life, so you go to the fridge and pull out a carton of ice cream. Maybe this will fill you up. You take one bite, but then you remember about Jenny Craig (or Weight Watchers or The Zone Diet or the South Beach Diet- or whatever).

While the ice cream melts in your mouth, you start berating yourself. “You’re such a loser. You have no willpower. I can’t believe you just took that bite of ice cream. That’s your whole fat allocation for the day.

You can’t do anything right. And if you can’t follow this diet, you’ll be fat and ugly for the rest of your life and nobody will ever love you. You suck. I hate you.”  You feel so awful that you dig your spoon in and finish the whole crate of Ben and Jerry’s.

Jeez. No wonder you’re having trouble losing weight.

I believe you must start with loving acceptance for the divine, radiant being that you are. Every one of us was created as a perfect, whole being who is weightless. With you lies that beautiful, perfect spirit, regardless of what the world sees on the outside. You must reclaim, honor, and love that part of yourself to begin your journey to a healthy weight.

As long as you punish yourself into trying to lose weight, it simply won’t work.  Even if you lose 100 pounds because you’ve limited yourself to 500 measly fat-free, sugar free calories per day, you will likely discover that you are 100 pounds skinnier and you still hate yourself.

And one day, when the evil voice in your heads says, “See. You’re skinny and you still suck,” you will pick that Ben and Jerry’s container back up and dig in. And in time, you will likely wind up fat again.

So how are you supposed to lose weight?

10 Tips For Reclaiming a Healthy Body With Love

  1. Practice radical self-love. Honor yourself. Nurture yourself. Take time to be in your body. Apply scented body lotions to your naked figure. Luxuriate in bubble baths. Walk around the house without clothes on.
  2. Make friends with the person in the mirror. Look at yourself in the mirror and say, “You are perfect and beautiful just the way you are.”
  3. Do a Body Blessing every day.
  4. Honor the perfect spirit within you with beautiful foods. Choose colorful raw veggies, succulent fruits, beautiful fresh foods. Shop on the outer aisles of the grocery store. The Goddess within you doesn’t need junk. She desires to be fed strawberries, slowly and luxuriously. She deserves healthy, nourishing, organic produce, lean, hormone-free meats, and whole grains like quinoa and brown rice.
  5. Make food an offering to your divine self. You wouldn’t feed the Divine Cheetos or Coca-Cola. You would pick fresh produce from your garden, create a beautiful salad, squeeze fresh juices, and luxuriate in the sensuous pleasure of color, crunch, and the bounty of the earth. Feed yourself with love.
  6. Add green juice to your diet. Consider starting with a green juice detox cleanse to flush your system of toxins and stabilize your blood sugar. Drinking 3-4 servings of green juice per day helps eliminate unhealthy cravings.
  7. Only eat when you’re hungry. Listen to your body. Eat slowly, with reverence. When you no longer feel truly hungry, stop eating.
  8. Be mindful about what you put in your mouth. Remember, your body is your temple. Your spirit is divine.
  9. Avoid emotional eating. If you feel something you don’t wish to feel, be brave enough to be with that feeling. Name the feeling. (“I feel pissed off at my boss.” “I feel sad that my father abused me when I was little.” “I feel bored and I hate my life.”) Honor your feelings. Give yourself permission to feel them. Instead of running to the kitchen, grab your journal. Write it down. You deserve to FEEL.
  10. Move your beautiful body. Even if you can only manage a slow 20-minute walk per day, do it. You deserve it. Use the time as a meditation. Repeat affirmations to yourself such as “I am whole. I am lovable. I am perfect just the way I am.”

I’ve seen this work time and time again with my patients. And when it does, it’s sustainable. Believe in yourself. Love yourself. Be whole. You know you already are.

Loving you just as you are,
Dr. Lissa

p.s. Check out Mojo Mentor Laura Fenamore’s community, OnePinky.com, for information and support on releasing weight from a place of self-love.

This post is copyright of and reprinted with permission from OwningPink.com.

Fit Mission: Break Free From Emotional Eating

Looking for a diet buddy or exercise partner? Join our challenge group free

My husband and I are working together on this healthy lifestyle! So far, so good!

My husband and I are working together on this healthy lifestyle! So far, so good!

I don’t know about you, but I’ve always found that it’s 100 percent easier to stay on-track with any diet and exercise program when I’ve got a diet

buddy and/or an exercise partner. That’s part of the reason I’ve created challenges such as the recently-finished Love Yourself 60-Day Fitness Challenge and the current challenge, the Look Better Naked 30-Day Fitness Challenge.

In addition to the fact that those who participate are more likely to actually succeed with staying on-track, the added benefit is the private support group they get invited to join.

Inside the group, members are free to express themselves, share their thoughts and ideas about losing weight and working out and more. And the best part is that the other members support them in the process.

It’s kind of like having a whole group of diet buddies. And honestly, it’s kind of awesome.

So, if you’re looking for a support system to get the pounds off or to tone up what you’ve got, look no further.

So this is it. Are you ready? Let’s go! Sign up right here–it’s free.

The challenge is on. Are you in? 

Here's our latest progress pic! As you can see, my husband and I have both made progress! How's yours coming along?

Here’s our latest progress pic! As you can see, my husband and I have both made progress! How’s yours coming along?

What You Can Do Now

Fit Mission: Break Free From Emotional Eating

Look Better Naked Challenge: Check-In Time!

Dear Look Better Naked Fitness Challengers,

Look-Better-NakedIt’s time for a check-in on our Look Better Naked 30 Day Fitness Challenge. Let’s take stock of our progress so far, shall we?

(Note: If you haven’t already joined the challenge, it’s not too late. Sign up right here–it’s free. Or, learn more about the challenge first, right here. )

How are you doing?

Answer the following questions in your personal notebook or on your blog, in the comments section here, or in the private Look Better Naked Challenge Group on Facebook (contact me to request an invite if you haven’t already received one).

1. Are you getting in your 30-to-60-minute workouts each day? What kind of workouts are you doing? If you need help finding a workout that works for you, reach out here or in the private group, and we’ll offer ideas and suggestions. I also have a bunch of free workout videos here on the site, if you are interested.

2. Are you drinking enough water? You need to stay hydrated to stay healthy, and there are lots of other benefits to drinking your water each day. Click to find out why drinking water matters and get tips on how to get it done each day.

3. Are you tracking your progress? You may choose to track your progress any way you like, but I suggest you consider tracking what you eat and how much you weigh at the very least. And in the case of the Look Better Naked 30-Day Fitness Challenge, you might also want to try on your swimsuit once a week and take a good hard look in the mirror. (Or hey, if you’re alone, go ahead and stand there naked. After all–that’s the goal, right? Looking better naked?)

  • Weight and Size Tracking: Whether you choose weighing in, measuring or trying on that favorite pair of jeans once a week to track your weight as the challenge goes on, try to only do it weekly. Weighing too often can distract you from your ultimate goal. Focus instead on learning to get in touch with your body and to recognize its signals.
  • Food Tracking: Food tracking is a huge pain at first, but it really does offer amazing insight. Tracking food helped me to lose 100 pounds (and counting). You won’t have to track forever—just long enough for you to get a good handle on the good habits you’re almost forced to develop when you see what you’re really putting into your mouth (and how much it costs you In calories each day. It took me about six months before I felt comfortable with “winging it,” but you may be different. Go with your gut–but for this challenge, I am tracking again, just for kicks. I’d suggest you do the same.

Stay strong, friends. You’re worth it, you deserve it and I promise you will not regret it.

Please remember: you are beautiful exactly as you are at this moment. This challenge is not to make you feel bad about yourself or to make you think there is something wrong with you. This is about you, making a personal decision to make a positive change in your life.

So, tell me…how are you doing on this challenge? Need support? Have suggestions, ideas or complaints? Let me hear it, in the comments section, below!

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