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Mission 43: Address Emotional Eating – Part 1
When it comes to actions that lead to losing weight, addressing emotional eating is a big one.
Maybe the biggest.
Which is why we’ll tackle it in two parts.
Like pretty much every woman and many men I know, I self-medicate with food – usually chips and chocolate. They are my comfort when things are bad, my friends when things are good.
And, also like pretty much every woman and many men, I haven’t fully freed myself from the grip of emotional eating, especially when the emotions are strong.
I have, however, found ways to manage emotional eating – to reduce my reliance on it, and to deal with it when I go berserk. Because every now and then, I still do.
In this mission and the next one, I’ll share these strategies with you.
Important Note: This might be bigger than both of us.
If your issues with emotional eating are especially difficult, or if they are interfering with your ability to function effectively, then please consult a medical professional or psychologist.
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11 thoughts on “Mission 43: Address Emotional Eating – Part 1”
Terry Currie Our group responses are as follows:
Identify Your Emotional Eating Triggers
– Emotions – Anxiety; depression = sadness; loneliness; human feelings during a major worldwide event
– Tasks or activities – while working, watching TV=watch programs that mean something to you; quit watching garbage/junk programs, at the computer=expand your knowledge for home use of your computer
– Socializing – Monthly or weekly socialization is necessary to keep you occupied and healthy
– Time of day – mid-morning, when you get home from school/groups, etc.?
– Problem foods – salty snacks, chocolate, ice cream, cookies, cheese, or pizza? Hot dogs; potato
chips; pretzels; Campbell soups are high in salt/3 yr shelf life
– Being overly hungry – Hot weather tends to make you thirsty & less hungry; winter
weather makes you hungrier; especially for hot chocolate or coffee
– Being overly tired – Tired = boredom; fatigued from physical pain; no socialization
– Overwhelm or stress – Stressed out if your day goes wrong or receive some bad personal bad news
– Low blood sugar – Consult your medical team for proper treatment
– A desire to feel ‘rewarded’ – Yearly reward: cologne; video games; increase your cash and/or savings account
We will strive to do what is necessary to have a healthier lifestyle.
I like this;;;;; 🙁
This one’s the biggest problem I have. I eat when depressed, anxious and bored. Been a problem for many years.
I think I’m on track but lose focus when I find the scales don’t show what they ought to especially when I have been so in control for the past week.Then of course I get annoyed that I’m only stuffing it up again!
The eating when I am bored or frustrated or angry is not an issue anymore since I have been walking to lose weight, I am happy to say:)
Since I started walking, If I do feel these emotions… I will go on a walk and boy, are they powerful. When I am walking alone, I also put worship music and pray and it helps.
I eat now when I am hungry and stay within my calorie count. I haven’t binge and don’t really remember any binging time, but I always permit myself a small treat of some food I love to prevent the need for binging.
Address Emotional Eating – Part 1.
Look For Patterns:
Find a way to eliminate the sweet tooth. If you find it hard to give up your favorite chocolate candy bar try this: eat two small pieces a day and it should not hurt your diet.
Identify Your Emotional Eating Triggers:
Emotions: We can become emotional during world crises. Especially in the country you live in. Example: 911 — Terrorists die for the cause and collapse the World Trade Center in NYC. You may not have known anyone survivors or fallen heroes but you can relate to the tragedy of the event. You can ask yourself why this happened or why bad people do these things. It’s not right but we do not live in a perfect world.
Tasks or activities/hobbies: Everyone needs to have a hobby that they like to do. The possibilities are endless: Reading; Writing; Photography; Bird Watching; Walking; Swimming; Crafts; Gardening; Traveling; etc. Find your activities and make time to do this hobby.
Socializing: Once a month you need to socialize. Have a Game Night at home playing Scrabble; Cards; etc. You have a cash flow problem ask your guest to brown bag it — bring their own food to eat or you could all chip in and get a pizza delivered.
Time of day: Prepare meals at Breakfast, lunch and dinner; times 7 am, 12 noon and 6 PM.
Problem foods: None or 5% or under low salt snacks; yogurt instead of ice cream; eat small amount of cheese; pizza using a no sodium sauce or ranch dressing.
Being overly hungry: eat three meals a day moderately. If you have GERD eat 4 small meals. If you get light headed or your stomach growls it’s a good bet you haven’t eaten recently.
Being overly tired: Bad habit to eat/snack because you can’t sleep. Try listening to some quiet music you can fall asleep to.
Overwhelm or stress: Overwhelmed or stressed out; 1. ask a friend to help you 2. take a deep breath and sit down and relax for awhile listening to music. Then go back to your project or ask for help from your medical team, preacher, or trusted people.
Low blood sugar: If you have blood sugar problems follow the instructions from your doctor.
A desire to feel ‘rewarded: Weekly reward for yourself: Eat out on a Friday night; read a book; purchase a new music cd; go to a ball game; go to the zoo; walk in a park; purchase or rent a movie.
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