jennifer nicole lee : 101 things not to do if you want to lose weight™ pdf-book
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We have all been there. Emotional eating hit me deep as a little child growing up, I witnessed first hand the emotional binds and the other women in my family suffered from. Unknowingly, she passed those binds of emotional eating onto her children. I too have been a victim of my own doing, seeking instant gratification and comfort from the harsh cold realities of the world in food. I am proud to say that with these tools, tips and techniques in this following article, I have been able to recondition, heal myself and release myself from the binds of emotional eating and you are not alone! Famous women from Oprah Winfrey to Princess Diana have suffered from the #1 cause of weight gain, unhealthy self-confidence issues and unbalanced lifestyle. I hope that these tactics that you find in this e-book will help you regain control of your eating habits and get back on track.
May it empower you, enlighten you and help you achieve your fitness goals.
From my heart to yours,
Smile and Be Well,
JNL
Sometimes the strongest longings for food happen when you're at your weakest
point emotionally. Many people turn to food for comfort — consciously or
unconsciously — when they're facing a difficult problem or looking to keep
themselves occupied.
Did you know that Emotional Eating is actually a clinical disease?
It can be defined as the practice of consuming large quantities of food -usually
"comfort" or junk foods - in response to feelings instead of hunger. Many of us
learn that food can bring comfort, at least in the short-term. Experts estimate that
85% of overeating is caused by emotions. As a result, we often turn to food to
heal emotional problems. Eating becomes a habit preventing us from learning
skills that can effectively resolve our emotional distress. Emotional eating can
sabotage your weight-loss efforts but you can regain control of your eating
habits.
While there are many reasons for emotional eating, and it’s very common in our
society, it’s not necessarily good for you, especially if you are trying to lose
weight. If you’re an emotional eater, it’s important for you to be aware of this,
keep an eye on your triggers, and develop some effective stress management
techniques and coping skills so that your body stays healthy and you choose
your diet, rather than feeling out of control.
It’s Not Your Fault!
Did you know that victims of emotional eating are typically graced with
intelligence and talent?
You’re no dummy and neither are the majority of the people who suffer with
Emotional Eating! Because they become so engaged with the eating disorder,
they often bypass opportunities to take the necessary steps required to fulfill their
dreams and succeed in life. Over eating often becomes a way to squelch shame
and disappointments in life. Many use food in an unsuccessful attempt to meet
deep emotional needs but you must (and probably have already) recognized the
fact that there are many more satisfying ways of meeting emotional needs.
Often, emotional eating leads to eating too much food, especially high-calorie,
sweet, salty and fatty foods. The good news is that if you're prone to emotional
eating, you can take steps to regain control of your eating habits and get back on
track with your weight-loss goals.
Major life events — such as unemployment, health problems and divorce — and
daily life hassles — such as a stressful work commute, bad weather and changes
in your normal routine — can trigger emotions that lead to overeating. But why do
negative emotions lead to overeating?
Is Food Addictive?
Food can also be a distraction. If you're worried about an upcoming event or
rethinking an earlier conflict, eating comfort foods may distract you. But the
distraction is only temporary. While you're eating, your thoughts focus on the
pleasant taste of your comfort food. Unfortunately, when you're done overeating,
your attention returns to your worries, and you may now bear the additional
burden of guilt about overeating.
While there is no concrete proof that any given food is truly "addictive" in the
clinical sense of the word, that doesn't mean some foods may not have addictive
qualities. A 2003 book by nutrition researcher, Dr. Neal Barnard, called Breaking
the Food Seduction suggested a number of foods such as cheese, chocolate and
sugar may actually "trick" our brain into desiring it. For example, Dr. Barnard
suggested a substance in cheese, called casein acted like an opiate and could
actually cause a biochemical reaction that make us want to eat it. Whether foods
are truly addictive or not, there is no denying that food can affect the way we feel.
Consider the way that chocolate brings that "high" similar to being in love. When
you eat it, your body releases chemicals that raise your mood and bring on a
feeling of satisfaction and well-being. What results is a vicious cycle. The
chocolate helps "cure" your blues and whether you realize it or not, your body
says, "Oh, so that's how we fix this!" leaving you pining for the food that brought
on those good feelings the next time around. So... chances are, next time you're
feeling down, you'll automatically reach for that candy bar. For those of us that
would rather be in denial than deal with our issues, food is a worthy scapegoat.
Any unpleasant task can be avoided -- or at least, put off for a while -- if you busy
yourself with making and eating a snack instead. A sense of boredom ... or
loneliness ... can be quelled by a special treat. Eating distracts you from doing
that unfavorable task, or, worse, from focusing on why you're really feeling so
bad.
Ways to Identify Eating Triggers
Although emotional eating is strongly linked to depression, boredom, loneliness,
chronic anger, anxiety, frustration, stress, problems with interpersonal
relationships and poor self-esteem, it can be reversed with positive thought and
action. Just like with any illness, the first step of curing the problem is
acknowledgement. Situations and emotions that trigger us to eat fall into nine
main categories.
1. Social. Eating when around other people. For example, excessive eating
can result from being encouraged by others to eat; eating to fit in; arguing;
or feelings of inadequacy around other people. Often people who are
under stress will seek out social support, which is a great way to relieve
stress. Unfortunately for dieters, when people get together — especially
women — we tend to go out for a nice meal. Crying on your friend’s
shoulder over a couple of hot fudge sundaes, going out for a night on the
town and a plate full of fried appetizers, sharing a bowl of chips with the
guys as you watch a game, or discussing the gory details of a nightmare
date over cheesecake with your roommates (didn’t this occur in every
episode of The Golden Girls?) are all social forms of emotional eating. It
can make you feel better in the short term, but you may regret later.
2. Emotional. Eating in response to boredom, stress, fatigue, tension,
depression, anger, anxiety or loneliness as a way to "fill the void."
3. Situational. Eating because the opportunity is there. For example, at a
restaurant, seeing an advertisement for a particular food, passing by a
bakery. Eating may also be associated with certain activities such as
watching TV, going to the movies or a sporting event, etc.
4. Thoughts. Eating as a result of negative self-worth or making excuses for
eating. For example, scolding oneself for looks or a lack of will power.
5. Physiological. Eating in response to physical cues. For example,
increased hunger due to skipping meals or eating to cure headaches or
other pain.
6. Coritsol Cravings: Stress can bring on increased levels of coritsol,
known as "the stress hormone." Coritsol has a beneficial function in the
body, but excessive levels of coritsol brought on by chronic stress can
cause a slew of problems in the body. Among other things, high levels of
coritsol can create cravings for salty and sweet foods. In previous
centuries, this enabled people to bulk up on foods that would sustain them
during times when food is scarce; however, in modern times and
industrialized nations, when food is rarely scarce, this previously adaptive
mechanism causes excess weight gain.
7. Nervous Energy: When stressed or anxious, many people become "orally
fidgety." Sometimes this leads to nail biting or teeth grinding, and often it
leads to eating when not hungry. Many people, out of nervousness or
boredom, just munch on chips or drink soda to give their mouths
something to do.
8. Childhood Habits: Many of us have comforting childhood memories that
revolve around food. Whether your parents used to reward you with
sweets, fix your boo-boos with an ice cream cone, or make your favorite
meal (or take you out to one) to celebrate your successes, you’d probably
be in the vast minority if you didn’t develop some emotionally-based
attachments to food while growing up. When in times of stress, few things
can be as powerfully comforting or rewarding as your favorite food.
Because many people don’t develop more effective coping strategies, this
type of emotional eating is very common: people eat to celebrate, eat to
feel better, eat to deal with the stress of being overweight.
9. Stuffing Emotions: Another emotional reason that many people eat is to
quiet uncomfortable emotions. People who are uncomfortable with
confrontation may deal with frustrations in their marriage with a piece of
cake, for example, rather than with open communication. Food can take
the focus off of anger, resentment, fear, anxiety, and a host of other
emotions we’d sometimes rather not feel, and is often used for this
purpose.
Steps to End Emotional Eating
Step One: Identify Your Triggers
The first step to handling emotional eating is to identify your emotional eating
triggers. We all have different reasons for giving in to emotional eating. While you
may never eat when you're happy, your best friend may celebrate each small
victory with a binge. Some people clam up and subsist on water and saltines
when she's depressed; I eat anything within reach.
By identifying what triggers our eating, we can substitute more appropriate
techniques to manage our emotional problems and take food and weight gain out
of the equation.
One way to identify your triggers is to put it in writing. By keeping a journal where
you document your food and feelings you'll be able to record how you're feeling
and how much, how often, and what you eat. It doesn't have to be anything
fancy, just a plain spiral notebook will do the trick, Simply write the date at the top
of the page and then jot down what you're eating and how you're feeling before
and after you do. Also identify what stressors, thoughts, or emotions you identify
as you eat. You should begin to identify patterns to your excessive eating fairly
quickly. In time, you will find that your emotional eating has a pattern to it. When
you see it in black and white you will begin to understand the true measure of
your own personal emotional eating triggers.
In short, every time you put something in your mouth, write it down.
It's helpful to write down more than just the food item itself. Record the following
information:
Date, including both day and month.
Time of day.
Where you were at when you ate (in your car, at your desk, etc).
What you were doing when you ate? Were you working? Driving?
How did you feel before and after you ate?
What prompted you to eat? Did something in particular happen that day?
Who were you with? Were you alone?
What did you eat?
How much did you eat?
Were you hungry? How hungry?
Rate of eating. Did you eat quickly? Slowly?
Be honest — the diary is only for your eyes. Plus, it won't be helpful if you're not
truthful. Record the information for a few days. Afterward, you likely will see
patterns. Perhaps every time you get angry or upset you find yourself reaching
for cookies. Or perhaps you can't resist the sight or smell of tempting foods, no
matter how recently you've eaten. Whatever your patterns, once you become
aware of them, you can work on changing them.
Step Two: Recognize Hunger Signals
An important step in dealing with emotional eating is to get to know your body's
hunger signals. Have you ever noticed that we eat when we're "supposed to"
from early on? Starting from when you were a child in elementary school, lunch
time at school meant that's when you are supposed to eat. Same goes for work
lunch break. Instead of eating when you are “supposed to”, try listening to your
body and eat when you're hungry. True hunger actually feels like a mild gnawing
sensation in the gut. Have you ever noticed when your stomach growls loudly?
That’s a sign of TRUE hunger.
To find out if you're feeling a craving or getting hungry, give the urge to eat a 10-
minute waiting period. If you've moved on to doing something and you suddenly
realized you're not hungry, it was a craving; if the urge to eat is still there,
chances are you're getting hungry. Learn to recognize true hunger. Is your
hunger physical or emotional? If you ate just a few hours ago and don't have a
rumbling stomach, you're probably not really hungry. Give the craving a few
minutes to pass.
Step Three: Limit Trigger Foods
STOP stocking your fridge and pantry with the foods you binge on!
Don't keep unhealthy foods around. Avoid having an abundance of
high-calorie comfort foods in the house. If you feel hungry or blue, postpone
the shopping trip for a few hours so that these feelings don't influence your
decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a low-
fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or
unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite
foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet your
energy needs, you may be more likely to give in to emotional eating. Try to
eat at fairly regular times and don't skip breakfast. Include foods from the
basic groups in your meals. Emphasize whole grains, vegetables and fruits,
as well as low-fat dairy products and lean protein sources. When you fill up
on the basics, you're more likely to feel fuller, longer.
Step Four: Don't Skip Meals Skipping
Skipping meals almost always leads to over-eating.
Step Five: Create Alternatives to Eating
The only way to put this record to use effectively is to plan alternative activities
to eating so you'll have another option the next time the situation and/or
feelings arise in your life. Whether it's a bubble bath or curling up with a good
book, planning other activities will help you relax and avoid binges. Look
elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat
yourself to a movie, listen to music, read or call a friend. If you think that stress
relating to a particular event is nudging you toward the refrigerator, try talking
to someone about it to distract yourself. Plan enjoyable events for yourself!
Step Six: Exercise regularly and get adequate rest.
Your mood is more manageable and your body can more effectively fight stress
when it's fit and well rested.
Step Seven: Believe in Yourself and Don't Give Up
Give yourself some credit! When you trip up -- because we all do, don't give up!
Forgive yourself and start over the next day. Learning from your mistakes and
focusing on the positive will go along way in ensuring your continued weight loss
success.
Here is a helpful list of ways you can break habits-
Usually, by the time you have identified a pattern, eating in response to emotions
or certain situations has become a habit. Now you have to break that habit!
Developing alternatives to eating is the second step in this equation! The next
time that those cravings come on and you start to reach for that cupcake in
response to a trigger, try one of the following activities instead.
• Read a good book or magazine or listen to music.
• Spend time with a loved one
• Go for a walk or jog.
• Take a bubble bath.
• Do deep breathing exercises.
• Play cards or a board game.
• Catch up with an old friend
• Be productive around the house- do housework, laundry or yard work.
• Wash your car
• Do some charity work
.
Recovering from Emotional Eating
If you give in to emotional eating, forgive yourself and start fresh the next day.
Try to learn from the experience, and make a plan for how you can prevent it in
the future. Focus on the positive changes you're making in your eating habits and
give yourself credit for making changes that ensure better health.
There is no diet or magic pill that will cure you from emotional eating and
recovery is hard work. Emotional eating is not about food; it is a coping tool for
handling life. Many of us were deeply negative and unable to distinguish negative
thought patterns from reality; our perspective was distorted. Recovery means
rebuilding trust with yourself. Listen to yourself, validate your feelings, try to
understand your needs and get them met. We accept how we feel, and if we
don't like what we feel, we change what we are doing or we change what we
think. Changing our thinking makes it possible to change our feelings and
behavior; developing willingness and learning new skills is a process, not an
event.
Don’t Distract- Get on Track!
Sometimes simply distracting yourself from eating and developing alternative
habits is not enough to manage the emotional distress that leads to excessive
eating. To more effectively cope with emotional stress, try
• Relaxation exercises
• Meditation
• Individual or group counseling
These techniques address the underlying emotional problems which are causing
you to binge and teach you to cope in more effective and healthier ways.
As you learn to incorporate more appropriate coping strategies and to curb
excessive eating, remember to reward yourself for a job well done. We tend to
repeat behaviors that have been reinforced, so reward yourself when you meet
your nutrition management goals. Buy that blouse, take that vacation, or get that
massage you wanted. By rewarding yourself for a job well done you increase the
likelihood that you will maintain your new healthy habits.
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In 101 Things NOT To Do If You Want to Lose Weight™
I Bust myths of media fitness crazes such as the Low Fat Diet
I Uncover truths that mainstream media has brainwashed you into believing over the years
I Reveal little known secrets that will MAKE or BREAK you in your weight loss journey
Being on The Oprah Winfrey Show, The Early Morning
Show on CBS, Inside Edition and ESPN has confirmed
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