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Weight History
showing entries 26 to 30 of 45
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17 May 2021
So I have been doing a course on Emotional eating and these are the steps I should follow to free me from identifying as being an emotional eater. No longer will I say I am an emotional eater as though it is part of my identity. I am so much more than what I do or don't do.
Focus on the process rather than the outcome.
Identify your blind spots when you are tempted, mine is when I arrive home before I cook or late at night when I am the only one awake. Keep healthy snacks on hand for those moments.
Expect setbacks. You will socialize or have a party to attend etc. Plan for it.
Use your imagination
Acknowledge your mini wins.
Energize your environment. Start with what you can control. Example: Eat from a smaller plate, place the snack bowl far away from you when you watch tv, you will eat less.
Lose the numbers, your weight will fluctuate due to other factors, don't get despondent
Give yourself 6 months, don't get the am I there yet mentality, notice progress not just change.
Separate your weight from your identity.
(9 comments)
13 May 2021
Emotional eating is eating to satisfy feelings rather than hunger or eating to celebrate something good. Mostly associated with negative feelings (88%). You experience negative feelings, you eat to feel better, and then feel guilty when you judge yourself thereafter.
Why is it so tough?
Decisions are difficult, you have to go against what you normally do and consciously make different decisions, it takes effort to make new decisions. You have to consistently go against doing what you used to enjoy. You feel restricted. Dieting doesn't initially make you feel better. We want instant gratification.
What drives it?
Stress: (psychological pain) causes emotions to increase and logic to decrease. Tires the decision-making part of your brain. I am definitely super stressed at work and home.
Sleep: Poor sleep quality increases hunger. I get 5 to 6 hours a night. Far too little sleep. Poor sleep increases the desire for immediate reward because I am tired.
Social: Many cultures revolve around food, you eat more when you socialise
(3 comments)
06 May 2021
Yeah, finally on my way down, been far more careful jotting down what I eat and staying within my WW points as far as possible. Have not been able to walk or get to gym as they have been fixing the swimming pool. Next week for sure and walking tomorrow morning.
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09 April 2021
I have found my rhythm in my 12 hour a day project. No time for my walks or gym for the next two weeks. Fasting 6pm to midday the next day. Lunch at work (normally healthy options available), one snack, supper. Occasional almond cappuccino, lots of herbal teas, one or two cups of coffee. Litres of water. Down from 104.8 (didn't log last week) by 1.1kg this week. No food with lactose. My digestive system is loving it.
I have 5 pants and 7 tops that fit me for work so being back at work for a project is a challenge. I refuse to buy clothing now.
However, I reward myself with money in a jar when I lose 500g when I exercise for 30 min or go for my 5km walk, and for every day I stay within my weight watchers point budget. My new clothes kitty for goal weight shopping spree.
(1 comment)
19 March 2021
On the 4th day of my 40 days intermitted 16:8 fast. My lactose intolerant, IBS body is thanking me. I am less bloated, my tummy is responding well. My water intake is effortless as it is all I have for the 16 hours. I'm not hungry from 7 pm until 11 am - and I wake at 5 am every morning.
Still struggling to sleep and I get about 4 to 5 hours max. The worse temptation is my cravings (not hunger) when I lay awake in bed late nights or early mornings.
I'm finding funky ways to incorporate veggies. The mince gets grated carrots, chopped spinach, and sometimes grated zucchini.
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