LOSE THE BABY WEIGHT: Emotional Eating & Wrap UpWeek 8

Emotional Eating

The practice of consuming food in response to feelings instead of hunger

Emotional Eating

Excitement Boredom Loneliness Stress Anxiety Relationship problems Poor self-esteem All-or-nothing thinking Outside pressure Depression

Emotional Eating

Poll: Have you ever eaten for reasons other than hunger?

What does emotional eating lead to?

Guilt Weight gain Inability to lose weight Feeling of being out of control

VICIOUS CYCLE

Of…

OvereatingFeeling Badly

HOW TO DEAL?

Learn to identify your “eating triggers” Emotional Situational Physiological Social

Emotional Triggers

Eating in response to negative feelings like boredom loneliness depression stress anxiety anger

Situational Triggers

Eating out of habit or temptation Being around others who are eating Seeing food ads on TV Passing by restaurants or food stores Seeing free food at work or at an event

Physiological Triggers

Eating to help soothe physical feelings in your body Fatigue Lack of energy Pain Thirst Not sure…

Social Triggers

Eating because Others encourage you to eat Family tradition To fit in or make someone happy It’s what others are doing Overeating at parties or events

POLL: WHAT USUALLY TRIGGERS YOU?

Emotional Situational Physiological Social

COMMON TRIGGERS FOR BUSY MOMS

Fatigue! Kid food lying around Encouraging your kids to eat Bored at home Pregnancy habits die hard

BREAKING THE CYCLE – IT’S POSSIBLE!

1. Keep a food and exercise diary See food/emotion associations Identify patterns Identify triggers

BREAKING THE CYCLE

2. Make a list of non-food activities you enjoy. Magazine Music Walk around block Yoga pose 5 minutes of couch time Vacuum Organize a drawer Write an email to a friend Phone a friend (emergency contact) Question game with spouse Take a shower

BREAKING THE CYCLE

3. Post list in a visible place On fridge or cupboard

BREAKING THE CYCLE

When a craving strikes, follow 4 steps:

STEP 1

Stop. When you’re about to reach for food, simply stop

STEP 2

Breathe. Close your eyes for 4 breaths Helps stop the emotional reaction

STEP 3

Reflect. Ask yourself why you’re about to eat Bring mindfulness to eating Opportunity to make a good decision

STEP 4

Choose how to proceed. Eat a pre-thought-out portion Practice mindfulness while eating the food you

were craving Do a non-food activity

BREAKING THE CYCLE

Replace old habits with new ones Ex: smoke break

BREAKING THE CYCLE

Habituating new habits Good habits just as hard to break as bad habits

REWARD YOURSELF FOR PROGRESS

Recognize small successes by Verbal encouragement Self-rewards

REWARD IDEAS

“Earn” the things you love Point system?

Encouragement from someone Something every time you avoid emotional

eating

THE ULTIMATE REWARD

Seeing results and getting closer to your goal!

SUMMARY

Keep a food record Identify your personal eating “triggers” Develop a list of alternatives to eating Follow the 4 steps when an urge strikes Reward yourself along the way

HELP YOUR CHILD AVOID EMOTIONAL EATING

Encourage open communication Don’t make food a battleground Provide a healthy food environment at home

Allow kids to listen to their bodies – what to eat, when to eat, how much to eat

Involve kids in healthy food prep All foods created equal Establish routines Limits are OK – you’re in charge! Accept and be flexible with yourself – model

how you want them to treat themselves

GIVEAWAY

Metromint

WRAP UP

Access to website & forum Until end of 2011

Send me your food record for review Until end of 2011

Keep doing your homework!

WE WANT YOUR FEEDBACK!

Emailed survey Testimonials

NEXT CLASS

January! Special deals for veteran LTBW ladies…

ESPECIALLY FOR YOU

$49 to join again, or… FREE if you refer someone Your referrals get 10% off

Must sign up by Halloween!

WHY PARTICIPATE AGAIN?

Recover from the holidays (!) Stay accountable Solidify what you’ve learned Get individual help Lots of new stuff:

Live online cooking demo Video classes New guest speakers Even more giveaways The material you asked for!

CHECK YOUR EMAIL FOR…

Post-class survey Sign-up reminder in Sept and Oct Testimonials

THANK YOU!!