lose the baby weight: emotional eating & wrap up week 8
TRANSCRIPT
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LOSE THE BABY WEIGHT: Emotional Eating & Wrap UpWeek 8
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Emotional Eating
The practice of consuming food in response to feelings instead of hunger
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Emotional Eating
Excitement Boredom Loneliness Stress Anxiety Relationship problems Poor self-esteem All-or-nothing thinking Outside pressure Depression
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Emotional Eating
Poll: Have you ever eaten for reasons other than hunger?
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What does emotional eating lead to?
Guilt Weight gain Inability to lose weight Feeling of being out of control
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VICIOUS CYCLE
Of…
OvereatingFeeling Badly
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HOW TO DEAL?
Learn to identify your “eating triggers” Emotional Situational Physiological Social
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Emotional Triggers
Eating in response to negative feelings like boredom loneliness depression stress anxiety anger
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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
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Physiological Triggers
Eating to help soothe physical feelings in your body Fatigue Lack of energy Pain Thirst Not sure…
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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
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POLL: WHAT USUALLY TRIGGERS YOU?
Emotional Situational Physiological Social
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COMMON TRIGGERS FOR BUSY MOMS
Fatigue! Kid food lying around Encouraging your kids to eat Bored at home Pregnancy habits die hard
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BREAKING THE CYCLE – IT’S POSSIBLE!
1. Keep a food and exercise diary See food/emotion associations Identify patterns Identify triggers
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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
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BREAKING THE CYCLE
3. Post list in a visible place On fridge or cupboard
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BREAKING THE CYCLE
When a craving strikes, follow 4 steps:
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STEP 1
Stop. When you’re about to reach for food, simply stop
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STEP 2
Breathe. Close your eyes for 4 breaths Helps stop the emotional reaction
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STEP 3
Reflect. Ask yourself why you’re about to eat Bring mindfulness to eating Opportunity to make a good decision
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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
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BREAKING THE CYCLE
Replace old habits with new ones Ex: smoke break
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BREAKING THE CYCLE
Habituating new habits Good habits just as hard to break as bad habits
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REWARD YOURSELF FOR PROGRESS
Recognize small successes by Verbal encouragement Self-rewards
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REWARD IDEAS
“Earn” the things you love Point system?
Encouragement from someone Something every time you avoid emotional
eating
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THE ULTIMATE REWARD
Seeing results and getting closer to your goal!
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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
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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
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GIVEAWAY
Metromint
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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!
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WE WANT YOUR FEEDBACK!
Emailed survey Testimonials
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NEXT CLASS
January! Special deals for veteran LTBW ladies…
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ESPECIALLY FOR YOU
$49 to join again, or… FREE if you refer someone Your referrals get 10% off
Must sign up by Halloween!
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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!
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CHECK YOUR EMAIL FOR…
Post-class survey Sign-up reminder in Sept and Oct Testimonials
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THANK YOU!!