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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Chapter 16 – Eating Triggers and Strategies
This is a continuation of lesson #15, The Management of Bad Eating Habits, foods
triggers and strategies to keep from overeating.
Food triggers are everywhere: On TV, smells in the air, even our own subconscious
releases them. They can cause actual physical changes, such as the “mouth
watering” or it may be purely a psychological craving for food, caused by boredom,
anxiety, depression or loneliness.
Many triggers escalate into binges especially during the holidays, and because
everyone seems to be binging, we don’t even see it as abnormal. Binges usually
consist of overeating foods such as cookies, cakes, candy, ice cream or even chips
and dip.
These binges can be mild and occasional, or extreme and frequent. Often people
are trying to satisfy their emotional neediness with food. If binging is extreme,
medical intervention is sometimes necessary.
Almost all of us have used food as a way of dealing with emotional issues, social
pressure, or situational problems. Most experts agree that most overeating is caused
by emotions.
This may sound like a broken record, but you have to know yourself. You need to
write down your eating triggers, so that you will have a strategy for dealing with
them. By identifying them, you can substitute activities to distract yourself, and
break the patterns that have become a habit.
Breaking these patterns will give you the freedom to lose weight, without anxiety, and
give you the power over your eating habits, rather than letting food control you.
During the holidays, it is especially important to be aware of outside influences, such
as when other people pressure you to eat. Remember that losing weight is your
personal responsibility, and it is up to you to say no. The best way to handle this is
just to let them know that you are trying to watch what you eat to lose weight, and
ask for their help. If this is not comfortable, simple say, no thanks.
Physical movement is the best distraction from eating. It is hard to eat when you are
actually moving. This has the added effect of burning calories and making you more
fit. Go for a walk instead of that second helping.
Watching TV is probably the most common trigger for overeating. Most people eat
half their calories of the day in the evening. The commercials on TV are constantly
telling you what food will make your life better, even though they won’t, of course.
If you are going to watch TV, get in the habit on doing exercises while watching your
favorite shows. You will no longer be able to use the excuse that you don’t have
time. If you have time to watch TV, you have time to exercise. Plus, it will keep you
from eating in front of the tube.
Some of my favorite exercises when watching TV are sit-ups, push-ups, squats,
lunges, Using the exercise bands and balls, you can include any of the exercises
from lessons 5 and 6.
Another idea is to put your treadmill or stationary bike in front of the TV, and make it
a habit to only watch TV if you are exercising in some way.
The key is to break your old habits by substituting new ones. It may be difficult at
first, but that is why you must be prepared, and armed with the knowledge of your
weaknesses and triggers.
Keep a food diary. This is as simple as filling out your worksheet every day.
“Failing to plan is planning to fail” absolutely applies to weight loss. One study found
that dieters who planned out their day on paper were 95 percent more likely to be
successful losing weight and keeping it off.
Ask yourself these questions:
• In what situation I do usually overeat?
• What is my emotional state when I overeat?
• What is my food of choice to overeat?
• What advertising triggers my cravings?
• What are my thoughts about my overeating?
• What are some nonfood solutions to these situations?
• Will I be able to implement these alternatives to eating?
• What distractions can I use to divert my attention from my cravings?
Don’t let your failures undo your efforts. If you learn from your mistakes, they
become lessons. Lessons are important and very useful. Write down what you have
learned, and use it.
Remember every time you incorporate these coping mechanisms, you undo some of
the negative eating patterns that you have established, and you reinforce some of
the new healthier habits that you are developing.
Each day is either part of the solution or part of the problem. Make today part of the
solution.
Worksheet - Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: Eggbeaters, vegetarian sausage link, toast made with whole grain
bread, coffee with fat-free creamer = 1 carb, 2 protein
Snack: yogurt and pineapple = 1 fruit, 1 dairy
Lunch: vegetable soup, salad, whole wheat crackers, and fruit = 2 veg., 1
fruit, 1 carb
Snack: ½ bagel with fat-.free cream cheese = 1 carb, 1 dairy
Dinner: grilled orange roughy, corn, lima beans, whole grain roll =1 protein 2
veg, 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg, 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
You are everything that is your thoughts, your life, your dreams come true. You are
everything you choose to be. You are as unlimited as the endless universe.
~ Shad Helmstetter
This is a continuation of lesson #15, The Management of Bad Eating Habits, foods
triggers and strategies to keep from overeating.
Food triggers are everywhere: On TV, smells in the air, even our own subconscious
releases them. They can cause actual physical changes, such as the “mouth
watering” or it may be purely a psychological craving for food, caused by boredom,
anxiety, depression or loneliness.
Many triggers escalate into binges especially during the holidays, and because
everyone seems to be binging, we don’t even see it as abnormal. Binges usually
consist of overeating foods such as cookies, cakes, candy, ice cream or even chips
and dip.
These binges can be mild and occasional, or extreme and frequent. Often people
are trying to satisfy their emotional neediness with food. If binging is extreme,
medical intervention is sometimes necessary.
Almost all of us have used food as a way of dealing with emotional issues, social
pressure, or situational problems. Most experts agree that most overeating is caused
by emotions.
This may sound like a broken record, but you have to know yourself. You need to
write down your eating triggers, so that you will have a strategy for dealing with
them. By identifying them, you can substitute activities to distract yourself, and
break the patterns that have become a habit.
Breaking these patterns will give you the freedom to lose weight, without anxiety, and
give you the power over your eating habits, rather than letting food control you.
During the holidays, it is especially important to be aware of outside influences, such
as when other people pressure you to eat. Remember that losing weight is your
personal responsibility, and it is up to you to say no. The best way to handle this is
just to let them know that you are trying to watch what you eat to lose weight, and
ask for their help. If this is not comfortable, simple say, no thanks.
Physical movement is the best distraction from eating. It is hard to eat when you are
actually moving. This has the added effect of burning calories and making you more
fit. Go for a walk instead of that second helping.
Watching TV is probably the most common trigger for overeating. Most people eat
half their calories of the day in the evening. The commercials on TV are constantly
telling you what food will make your life better, even though they won’t, of course.
If you are going to watch TV, get in the habit on doing exercises while watching your
favorite shows. You will no longer be able to use the excuse that you don’t have
time. If you have time to watch TV, you have time to exercise. Plus, it will keep you
from eating in front of the tube.
Some of my favorite exercises when watching TV are sit-ups, push-ups, squats,
lunges, Using the exercise bands and balls, you can include any of the exercises
from lessons 5 and 6.
Another idea is to put your treadmill or stationary bike in front of the TV, and make it
a habit to only watch TV if you are exercising in some way.
The key is to break your old habits by substituting new ones. It may be difficult at
first, but that is why you must be prepared, and armed with the knowledge of your
weaknesses and triggers.
Keep a food diary. This is as simple as filling out your worksheet every day.
“Failing to plan is planning to fail” absolutely applies to weight loss. One study found
that dieters who planned out their day on paper were 95 percent more likely to be
successful losing weight and keeping it off.
Ask yourself these questions:
• In what situation I do usually overeat?
• What is my emotional state when I overeat?
• What is my food of choice to overeat?
• What advertising triggers my cravings?
• What are my thoughts about my overeating?
• What are some nonfood solutions to these situations?
• Will I be able to implement these alternatives to eating?
• What distractions can I use to divert my attention from my cravings?
Don’t let your failures undo your efforts. If you learn from your mistakes, they
become lessons. Lessons are important and very useful. Write down what you have
learned, and use it.
Remember every time you incorporate these coping mechanisms, you undo some of
the negative eating patterns that you have established, and you reinforce some of
the new healthier habits that you are developing.
Each day is either part of the solution or part of the problem. Make today part of the
solution.
Worksheet - Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: Eggbeaters, vegetarian sausage link, toast made with whole grain
bread, coffee with fat-free creamer = 1 carb, 2 protein
Snack: yogurt and pineapple = 1 fruit, 1 dairy
Lunch: vegetable soup, salad, whole wheat crackers, and fruit = 2 veg., 1
fruit, 1 carb
Snack: ½ bagel with fat-.free cream cheese = 1 carb, 1 dairy
Dinner: grilled orange roughy, corn, lima beans, whole grain roll =1 protein 2
veg, 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg, 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
You are everything that is your thoughts, your life, your dreams come true. You are
everything you choose to be. You are as unlimited as the endless universe.
~ Shad Helmstetter
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