Most dieters gain some if not all of their weight back, often more than they lost. Only 3 to 5 % of dieters who lose weight maintain significant weight loss . Americans spend $ 33 billion a year on the diet industry but aren't getting any thinner. According to the Journal of the American Medical Association, there are 50 percent more obese people in America today than there were eight years ago. Diets can lead to binge eating, overeating, and chaotic eating patterns. Dieting ignores internal signals of hunger and fullness, eventually leading to your being out of touch with your body’s natural hunger and satiation signals . Dieting can Create food and weight obsessions. Typically what is off limits is what we crave.
Binge eating Disorder effects between 2-5% of Americans and 30% adults who are overweight.
&quot;Modest weight losses do improve your health,&quot; says Kelly D. Brownell, PhD, professor of psychology at Yale University and director of the Yale Center for Eating and Weight Disorders.
Eating while doing something else at the same time. Over-scheduled life. Eating style is haphazard –eat n go when time is available. This person’s life tends to be stressful. Refuse not eater: Will eat when ever food is available, especially vulnerable to candy jars and other sweets that are set out. The Waste not eater is often influenced by monetary value, cleans his or her plate, and is very vulnerable to all you can eat buffets Eating triggered by uncomfortable emotions rather than hunger Tend to be vigilant about what foods they put into their bodies and are highly nutrition conscious, while not technically on a diet they tend to under eat and monitor the quantity of food eaten, risk is that the careful eater can become overly diligent Perpetually dieting, eating choices connected not to health but to losing weight, often leads to binge eating and can develop into eating disorders Makes food choices without experiencing guilt, honors hunger, respects fullness, enjoys the pleasure of eating.
People who monitor their food intake lose more weight
Give yourself permission to eat If you tell yourself that you can’t or shouldn’t have a certain food, it can lead to intense feelings of deprivation that can lead to powerful cravings and even binging. The mere thought that food might become banned can trigger overeating. For example, over eating the day before going on a diet When you know that food will be there day after day and that you can have it when every you want it, it eventually loses its power.
The food police refer to those voices in your head that judge what you eat and enforce dieting food rules . Eating “forbidden food” can create a sense of failure. This can lead to eating becoming a morality issue where eating too much or the wrong food makes us “bad.” This triggers ‘Guilt” which can result in over eating. It’s important to challenge these thoughts. Black or white thinking (you’re either perfect or a total failure)
Exaggerating the significance of one single event
Seeing only the negatives and assuming the worst
Making unhelpful predictions
Being ruled by a rigid set of rules
Your outlook is crucial to successful weight management. Many studies support the power of positive thinking, linking self-confidence and optimism as factors that promote long-term changes in behavior . You can learn optimism. You can choose the way you perceive the world and explain circumstances that influence your eating patterns. &quot; cognitive restructuring &quot; essentially means reviewing and challenging your automatic thoughts , then replacing negative or unhelpful thoughts with more constructive ones . 2. Many people who are successful at weight management use positive self-talk or affirmations to help with their weight loss efforts.
If we’re not satisfied with what we eat, we’re more likely to keep eating.
Emotion Eaters must become acutely aware of their motivations for wanting to eat. First, spend the next week analyzing the feelings you have when you're hungry. The best way to do this is to keep a journal recording how you feel before, during, and after you eat. The journal is a black-and-white way of finding patterns in the emotional reasons why you overeat.
1. If your answer is yes, honor your hunger and eat. If your not hungry, ask…
On a blank piece of paper, draw a line down the middle from the top to the bottom. On the left side write; “I Feel,” on the right side write, “because. In the the left hand column begin writing words that describe your feelings about a situation, person or event. Under the heading “because,” add a reason or an explanation for why you feel this way. Use whatever words come to mind to describe your emotions and the reasons behind them. You can repeat emotions (ex: angry) as often as you like as long as you give a different explanation each time. Keep your list simple, using one or two words to identify each feeling and a short phrase to identify why you feel that way. You can identify just a couple of feelings or fill a whole page with your emotions. Once you’ve finished, read over your list and make sure you’ve accurately and completely addressed your situation. Identifying your emotions brings them out into the open and thus your less likely to stuff them by eating.
Choose a favorite food that triggers you to overeat. Focusing on your childhood, think back to events or situations where you ate this food. You might remember family celebrations, certain friends, or even lonely or difficult periods of life. Try to recall one of your earliest memories associated with eating this food. Picture the scene in detail. Where are you? Who else is there? What emotions do you sense as you are eating? Are you feeling excited, warm, nurtured, safe? Was this a time when your family was happy or peaceful? Maybe the food provided an escape from anger or fear. Notice whether your food memory is associated with grief or sadness. Identify one or two of the strongest emotions that arise from your food memory and write down what you were feeling. Now think about your present struggle with this trigger food. When you crave it most you may be longing for the emotions, situations, or people you’ve just identified in your food tracing.
The above two slides address how your emotional needs may have become linked to specific foods). When ever you find yourself craving a particular food, see if you can match your current emotional needs to the ones in your food tracing. Emotional needs leave you with an emptiness and a longing to feel those needs. When that doesn’t happen, it’s easy to let food do that for you. Lots of emotional eating struggles center around eating something . After you eat to fill the emotional holes you feel better and you tend to forget about the needs for the time being.
Interpersonal psychotherapy focuses on the role that interpersonal problems in relationships play in overeating. The assumption is that there is an interaction between negative mood, interpersonal functioning, and eating problems and that such skills as listening, negotiation, assertiveness, and other interpersonal strategies can help people get their needs met through relationships instead of turning to food.
Create a list of things you love – everything that energizes you, gives you joy, fills you with delight. Place the list where you can see it easily, each day select at least one item and use it to nurture yourself.
The loving heart exercise.
The most common treatments for depression, for example, are psychotherapy or medication. Psychologists have found that exercise is a third successful alternative. In a 1990 meta-analysis (an analysis that statistically summarized eighty studies of exercise and depression), a research team that included psychologist Penny McCullagh, PhD, reached the following conclusions: How does exercise compare with medication for the treatment of depression? Research regarding this question has only recently been explored. Psychologist James Blumenthal, PhD, and colleagues at Duke University have conducted a number of systematic studies of patients diagnosed with major depressive disorder using the two treatment conditions of exercise and medication. They have compared patients' response to aerobic exercise only, psychotropic medication only (Zoloft, an SSRI), or a combination of the two. After four and a half months of treatment, patients receiving any of these treatments were significantly less depressed. About two-thirds were no longer depressed (Blumenthal et al. 1999). In a follow-up study by psychologist Michael Babyak, PhD, and colleagues, these same patients were contacted six months after the original study. They found that patients who had been in the exercise group were more likely to be partially or fully recovered than those who were in the medication or medication plus exercise group (Babyak et al. 2000).
The American Journal of Clinical Nutrition reported that people who omitted several food groups had a higher chance of dying, people who ate from only two food groups were associated with an excess mortality rate of 50% in men and 40% in women. …. Food plan from Harvard School of Public Health The American Cancer Society estimates that one-third of all cancer deaths in this country are due to unhealthy eating habits and lack of exercise.
Intuitive Eating For Website
Intuitive Eating SagePlace:The Center for Well Beings Tammie Fowles, LCSW, Ph.D Lewiston, Maine 207-620-0792
“ When You wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say To Yourself?” “What’s for breakfast?” said Pooh. “ What do you say, Piglet?” “ I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “ It’s the same thing,” he said. -A. A. Milne, Winnie-the-Pooh
<ul><li>Diets Don’t Work Over the Long Term </li></ul><ul><li>Diets Can Disrupt Normal Eating </li></ul><ul><li>Dieting Can Cause Food and Weight Obsessions and Lead to Disordered Eating </li></ul>
Binge Eating Disorder <ul><li>Preoccupied with shape and body weight </li></ul><ul><li>Bingeing: Consuming an objectively large quantity of food while feeling a loss of control </li></ul><ul><li>Declaring many foods as forbidden </li></ul><ul><li>Trying to go as long as possible without eating by skipping meals, trying fad diets, etc. </li></ul><ul><li>Eating in secret; hiding food </li></ul>
Binge Eating Disorder Continued <ul><li>Checking shape/weight by weighing daily, </li></ul><ul><li>pinching body fat, trying on skinny clothes </li></ul><ul><li>Disrupted social life because you avoid eating with others </li></ul><ul><li>Feeling ashamed about your eating and wanting to be more “in control” </li></ul><ul><li>Feeling disgusted with your body </li></ul>
Reject the Diet Mentality <ul><li>Diets Can Erode Self Esteem, Confidence and Self-Trust </li></ul><ul><li>Dieting Can Negatively Impact energy and Performance </li></ul><ul><li>Dieting Can Put Your Life on Hold </li></ul>
“ “ Losing weight isn't a dichotomy where either you lose weight and you're successful, or you don't and you're a failure. Small losses can make a big difference." --Kelly D. Brownell Yale Center for Eating and Weight Disorders
Honor Your Hunger <ul><li>Don’t ignore natural hunger signs, honor them by eating. </li></ul><ul><li>Keep your body fed with adequate energy and carbs (the body’s primary and preferred source of energy.) </li></ul><ul><li>Each time you eat, ask yourself , am I hungry? What’s my hunger level? </li></ul>
The older you get, the tougher it gets to lose weight because by then, your body and your fat are really good friends. - Anonymous-
Food Journal <ul><li>Type and quantity of food and liquid consumed </li></ul><ul><li>Time of each eating episode </li></ul><ul><li>Emotional state directly before eating episode </li></ul><ul><li>Place where food was consumed </li></ul>
Food Journal Continued <ul><li>Situation: Events that influenced eating </li></ul><ul><li>Type and duration of exercise each day </li></ul><ul><li>Each eating episode considered by client to be a binge (these should be underlined with a colored marker). </li></ul>
The best way to lose weight is to eat all you want of everything you don’t like.” -Anonymous-
Make Peace With Food <ul><li>Deprivation Backlash </li></ul><ul><li>Last Supper Eating </li></ul><ul><li>Non Forbidden Food </li></ul><ul><li>Eventually Loses Its Power </li></ul>
Challenge the Food Police <ul><li>Black or White Thinking </li></ul><ul><li>I can eat only foods with zero grams of fat! </li></ul><ul><li>Carbohydrates are “bad.” I’m never eating bread, potatoes, tortillas, or pasta again! </li></ul><ul><li>I shouldn’t have eaten that cookie. Now, I’m off my diet. I might as well eat the whole box and start over again tomorrow! </li></ul><ul><li>I blew it and had a piece of cake for dessert. I feel like such a loser! I can’t do anything </li></ul>
Catastrophic Thinking <ul><li>I tried so hard this week, but I still didn’t lose a pound. That's it! I give up. I'm never going to lose weight! </li></ul><ul><li>I ate a whole bag of chips today. It’s hopeless! I’m always going to be an overeater. I’ll be fat and alone forever! </li></ul><ul><li>I can't believe I ate an extra serving of carbs at dinner tonight. Now, I’m going to gain weight! </li></ul>
Pessimistic Thinking <ul><li>All the food on campus is greasy and fattening! </li></ul><ul><li>All healthy foods taste terrible! </li></ul><ul><li>When I look in the mirror, all I can see is my fat thighs! </li></ul><ul><li>I have no self-control! </li></ul>
Self-fulfilling Prophecy <ul><li>If I get stressed out, I know I'll binge. </li></ul><ul><li>If I eat too much, I have to do something to get rid of it. </li></ul><ul><li>If I eat one serving of ice cream, I know I won't be able to stop. </li></ul><ul><li>When I go home for the holidays, I know I'll eat everything in sight. </li></ul>
Should Statements <ul><li>I need to eat only salad for lunch or else I'll gain weight. </li></ul><ul><li>I should never eat fast food if I want to be healthy. </li></ul><ul><li>I must exercise every day or else I'll have to really restrict my diet. </li></ul><ul><li>I shouldn't eat after 6:00 p.m. or else all the calories will turn to fat. </li></ul>
“ Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.” The Peace Pilgrim
Changing Your Mind <ul><li>Listen to your thoughts. </li></ul><ul><li>I’ll never lose weight! </li></ul><ul><li>Decide if your thoughts help or hurt your progress. </li></ul><ul><li>Re-word your negative thoughts to make them into positive messages. </li></ul>
Challenging Negative Thinking <ul><li>Cognitive Restructuring </li></ul><ul><li>Am I being rational? </li></ul><ul><li>Is is sensible or helpful to think that I’ll never lose weight because I ate that piece of cake? </li></ul><ul><li>Learning Positive Self-talk </li></ul><ul><li>"I'm a good person, and I like the changes I'm making." </li></ul><ul><li>"Sometimes I make mistakes, but I know how to get back on track." </li></ul>
Feel Your Fullness <ul><li>Eat Consciously </li></ul><ul><li>Pause in the Middle of a Meal and Check in with your Body </li></ul><ul><li>Don’t Feel Obligated to Leave Food on your Plate </li></ul><ul><li>Eat Without Distraction </li></ul>
Discover the Satisfaction Factor <ul><li>Ask Yourself What You Really Want to Eat. </li></ul><ul><li>Savor Your Food </li></ul><ul><li>Eat When Gently Hungry Rather than Over Hungry </li></ul><ul><li>Eat in a Pleasant Environment </li></ul><ul><li>Check in and Stop When You’re Satisfied </li></ul>
Emotional Hunger is… <ul><li>Sudden. One minute you're not even thinking about food, the next minute you're starving. You hunger goes from 0-80 within moments. </li></ul><ul><li>Your cravings are for one certain type of food, such as pizza, ice cream, or chocolate. With emotional eating, you feel that you need to eat that particular food and that no substitute will do! </li></ul>
Emotional Hunger is… <ul><li>"above the neck." An emotionally based craving begins in the mouth and the mind. Your mouth wants to taste the pizza, chocolate, or ice cream. </li></ul><ul><li>Urgent. Emotional hunger urges you to eat NOW! There is a desire to instantly ease emotional discomfort with food. </li></ul>
Emotional Hunger is… <ul><li>Paired with an upsetting emotion. Your husband yelled at you. Your child is in trouble at school. Emotional hunger occurs in conjunction with an upsetting or distressing situation. </li></ul><ul><li>Often connected to automatic or absent-minded eating. Emotional eating can feel as if someone else's hand is scooping up the candy and putting it into your mouth. You may not notice that you've just eaten a whole bag of chocolate almond kisses. </li></ul>
Emotional Hunger… <ul><li>Does not stop eating in response to fullness. </li></ul><ul><li>Feels guilty about eating. The paradox of emotional overeating is that you eat to feel better, and then end up angry or disapointed with yourself. Next, you promise to atone ("I'll exercise, skip a meal, etc.) </li></ul>
Physical Hunger is… <ul><li>gradual. Your stomach rumbles. One hour later, it growls. Physical hunger gives you steadily progressive clues that it's time to eat. </li></ul><ul><li>open to different foods. With physical hunger, you may have food preferences, but they are flexible. You are open to alternate choices. </li></ul>
Physical Hunger is… <ul><li>based in the stomach. Physical hunger is recognizable by stomach sensations such as gnawing, rumbling, emptiness, and even pain in your stomach. </li></ul><ul><li>patient. Physical hunger would prefer that you ate soon, but doesn't demand that you eat immediately unless you have allowed yourself to become over hungry. </li></ul>
Physical Hunger… <ul><li>happens out of physical need. Physical hunger occurs because it has been many hours since your last meal. You may experience light-headedness or low energy if overly hungry. </li></ul><ul><li>stops when full. Physical hunger originates from a desire to fuel and nourish your body. As soon as that intention is fulfilled, you stop eating. </li></ul><ul><li>From: Constant Craving: What Your Food Cravings Mean and How You Can Overcome Them.” by Doreen Virtue </li></ul>
Childhood is that wonderful time of life When all you have to do to lose weight is to take a bath…
Emotional Eating Triggers <ul><li>Boredom and Procrastination </li></ul><ul><li>Bribery and Reward </li></ul><ul><li>Excitement </li></ul><ul><li>Depression </li></ul><ul><li>Frustration, Anger, Stress </li></ul><ul><li>Fatigue </li></ul>
Coping With Emotional Eating <ul><li>Ask Yourself: </li></ul><ul><li>Am I biologically hungry? </li></ul><ul><li>What am I feeling? </li></ul><ul><li>What do I need? </li></ul><ul><li>How can I meet this need? </li></ul><ul><li>Research indicates that individuals who respond to a negative situation with both positive thoughts and constructive action are able to avoid emotion-based eating 85% of the time. </li></ul>
I Feel… Because… <ul><li>I feel… because… </li></ul><ul><li>Angry they expect me to visit too much </li></ul><ul><li>Frustrated I can’t get home as much as I’d like to </li></ul><ul><li>Afraid They’ll think I’ve abandoned them </li></ul><ul><li>Devastated They’re going down hill so fast </li></ul><ul><li>Worried They might need nursing home care soon </li></ul><ul><li>Irritated They don’t seem to appreciate me </li></ul><ul><li>Bitter They’ve ignored me for much of my life </li></ul><ul><li>Resentful My brother doesn’t take his turn visiting </li></ul><ul><li>From: “Life is Hard. Food is Easy.” Linda Spangle </li></ul>
Food Tracing <ul><li>Food Memory and Feeling </li></ul><ul><li>Corn Chowder Mom made it on snowy Saturday afternoons before </li></ul><ul><li>… we went sledding. I felt festive, excited, happy, anticipating fun. </li></ul><ul><li>. </li></ul><ul><li>Cheese Curls My cousin and I pigged out on them when she was pregnant. I felt older, more mature, connected </li></ul><ul><li>Donuts My grandmother made them each morning when we went to visit. I felt loved, special, warm, safe, nurtured </li></ul><ul><li>From: “Life is Hard. Food is Easy.” Linda Spangle </li></ul>
Gather Your Needs <ul><li>What do I need? How could I get it? </li></ul><ul><li>Time Limit house work </li></ul><ul><li>Connection Make plans with friends at ………………………………least once per week </li></ul><ul><li>Hope Establish some goals </li></ul><ul><li>Be Centered Learn Mindfulness </li></ul>
Wild Geese “ You do not have to be good. You do not have to walk on your knees for a hundred miles through the desert, repenting. You only have to let the soft animal of your body love what it loves. Tell me about despair, yours, and I will tell you mine. Meanwhile the world goes on. Meanwhile the sun and the clear pebbles of the rain are moving across the landscapes, over the prairies and deep trees, the mountains and the rivers. Meanwhile the wild geese, high in the clean blue air are heading home again. Whoever you are, no matter how lonely, the world offers itself to your imagination, calls to you like the wild geese, harsh and exciting-- over and over announcing your place in the family of things.” M ARY OLIVER Dream Work
Eating and Relationships <ul><li>Who are the five people in your life you are closest to? </li></ul><ul><li>How frequent is your contact with each of them? </li></ul><ul><li>What is your eating like before, during, and after you see them? </li></ul>
Eating and Relationships Cont. <ul><li>What are two expectations you have for each of these people? When they are not met, what do you do? </li></ul><ul><li>What roles do you tend to play in relationships with others? Do certain roles that you play leave you feeling "hungrier" than others? </li></ul><ul><li>What are the satisfying and unsatisfying aspects of these relationships? How can you make your relationships more satisfying? </li></ul>
Create a List of What you Love, and Do at Least One Thing Each Day. <ul><li>Soft, flowing, soothing music </li></ul><ul><li>Long, warm, scented baths </li></ul><ul><li>Bed with a cup of tea and a good book </li></ul><ul><li>Finishing a brisk walk along the river with a great book on tape </li></ul><ul><li>Taking a nap with my puppy </li></ul><ul><li>A really good movie </li></ul><ul><li>Long, soulful heart to heart talks </li></ul>
“ Enjoy life to the fullest. Remember all of those women on the Titanic who waved off the desert cart.” - Irma Bombeck -
S teps to Freedom From Emotional Eating <ul><li>Love yourself </li></ul><ul><li>Give up perfectionism </li></ul><ul><li>Break out of the "Being-Nice" trap </li></ul><ul><li>Find alternative means of coping </li></ul><ul><li>Connect with self and others </li></ul><ul><li>Use the mantra: “Is this what I really need?” </li></ul><ul><li>Use this mantra to get you through moments of difficulty. </li></ul><ul><li>From: http://www.mental-health-matters.com/index.php?option=com_content&view=article&id=504 </li></ul>
Four Steps Before Eating <ul><li>Stop </li></ul><ul><li>Breathe </li></ul><ul><li>Reflect </li></ul><ul><li>“ Why do I want to eat right now?” </li></ul><ul><li>“ Why this food?” </li></ul><ul><li>“ Is this what I really need?” </li></ul><ul><li>Choose </li></ul>
Respect Your Body <ul><li>Accept your genetic blue print </li></ul><ul><li>You don’t have to like every part </li></ul><ul><li>of your body to respect it. </li></ul><ul><li>Stop body bashing </li></ul><ul><li>Your body deserves to be fed, treated with dignity, dressed comfortably, etc. </li></ul><ul><li>The Loving Heart Exercise (see http://primusweb.com/fitnesspartner/library/weight/feelings.htm for instructions) </li></ul><ul><li>From: Overcoming the Legacy of Overeating by Nancy Kathryn Fuchs </li></ul>
According to Studies on Depression and Exercise: <ul><li>Exercise has proven to be a beneficial antidepressant both immediately and over the long term. </li></ul><ul><li>Although exercise significantly decreases depression across all age categories, the older people are, the greater the antidepressant effects of exercise appear to be. </li></ul><ul><li>Exercise is an equally effective antidepressant for both genders. </li></ul>
Depression and Exercise <ul><li>Walking and jogging are the most frequent forms of exercise that had been researched, but all modes of exercise examined, anaerobic as well as aerobic, were effective in lessening depression at least to some degree. </li></ul><ul><li>The greater the length of the exercise program and the larger the total number of exercise sessions, the greater the decrease in depression with exercise. </li></ul><ul><li>The most powerful antidepressant effect occurred with the combination of exercise and psychotherapy. </li></ul>
Exercise – Feel the Difference <ul><li>Forget militant exercise </li></ul><ul><li>Shift your focus to how it feels to move your body vs. burning calories </li></ul><ul><li>Don’t deprive yourself of needed nutritional energy </li></ul><ul><li>Focus on exercise as a way of taking care of yourself </li></ul><ul><li>Include strength training </li></ul><ul><li>Make exercise a non-negotiable priority </li></ul><ul><li>Consider an exercise log </li></ul>
Honor Your Health <ul><li>Eat a variety of foods per day including: </li></ul><ul><li>grains </li></ul><ul><li>Fruits and vegetables </li></ul><ul><li>protein </li></ul><ul><li>calcium source </li></ul><ul><li>8 glasses of water </li></ul><ul><li>Get enough sleep!!!! </li></ul>
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