Title : Nutrition Checkup: Emotional Eating
Nutrition Checkup: Emotional Eating
Behaviors along with also #Emotional Eating
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Medical Checkups. Dental checkups. Car tune-ups. Home repairs. Anything which’s worth taking care of needs periodic maintenance work — sometimes even a whole makeover. Your nutritional status is actually no different. Remember the old adage, “You are what you eat”?
#Audit: Check your behaviors
1. Do you buy clothes which are too smaller hoping which one day they will fit?
2. Do you constantly think about food?
3. When you’re eating, are you already thinking about your next meal?
4. Do you often find yourself eating in secrecy?
5. At a restaurant, inside the presence of others, do you refrain via ordering a dessert, yet find yourself gorging on a pint of ice cream when you get home?
6. When you genuinely stop to think, are you living to eat?
7. At a social event, if you see foods which you know are loaded with fat, do you forgive yourself the indulgence, telling yourself which you can get back on the health wagon tomorrow?
8. At social gatherings, do you eat to be polite? Do you feel guilty turning down food?
9. Do you eat your meals anywhere you can (as opposed to eating in specific places, such as the dining room)?
10. Do you double up on dessert whenever you’re feeling down?
11. Has food become the means by which you soothe emotional distress? is actually the idea your medicine for anxiety along with also hurt? Desperation along with also loneliness?
12. Has the idea become your stand-in for human contact?
13. Do you turn to food as the friend who will always be there for you?
If you answered mostly Yes: Next time you feel a craving, ask yourself these questions before you indulge:
1. What am I genuinely feeling?
2. Can I just BE with This specific feeling?
3. If I eat This specific food, or go on This specific binge, what is actually the idea costing me?
4. What’s genuinely important to me right today?
5. is actually there a better way to take care of myself?
6. What reward can I give myself right today which won’t cost me my power?
7. How can I nurture myself right today without hurting myself?
8. What could I do right today which would certainly make me feel Great tomorrow?
Satisfying a craving is actually associated with immediate pleasure. You can have which pleasure right today, This specific instant. the idea doesn’t matter which you may pay for which comfort later; later is actually later, along with also today is actually today. inside the mental battle between immediate pleasure along with also far-off pleasure, the immediate is actually going to win everytime. Denying yourself is actually associated with immediate pain. If the idea’s a choice between avoiding the immediate pain of saying no to which Krispy Kreme doughnut along with also the long-distance pain of being trapped in a Centeng you don’t like, guess which one wins most of the time? You’ll grab the doughnut along with also worry about the long-term consequences later.
Surf the Wave: The idea is actually to come up with various other behaviors to focus on in advance producing sure which when the craving comes you can let the idea ride for 20 to 30 minutes without indulging. Come up with alternatives – like deep breathing, meditating, taking a walk, calling a friend – something you know will make you feel Great along with also pass the time. If you do which, before you know the idea the craving will pass.
Also, make sure to read the following: #Diet Detective’s Lapse along with also Relapse Prevention Cheat Sheet: All Dieters Slip Up. Learn What to Do, Part I along with also Part II: http://goo.gl/SmXLOD along with also http://goo.gl/P6QD0g
Audit: Emotional Eating
How much emotional eating is actually too much? The answer, simply put, is actually when the idea interferes with your health along with also happiness. Take This specific quiz to find out if you’re an emotional eater.
1. I try, yet fail, to lose weight along with also keep the idea off.
a. almost always
b. sometimes
c. rarely
2. I feel which I’m not in control of my eating.
a. almost always
b. sometimes
c. rarely
3. I eat when I’m not hungry.
a. almost always
b. sometimes
c. rarely
4. I turn to food when I’m stressed or upset.
a. almost always
b. sometimes
c. rarely
5. I use food as a source of pleasure or reward.
a. almost always
b. sometimes
c. rarely
6. I think a lot about food.
a. almost always
b. sometimes
c. rarely
7. I have trouble staying on track with weight management.
a. almost always
b. sometimes
c. rarely
8. I binge eat.
a. almost always
b. sometimes
c. rarely
9. I feel ashamed of myself — along with also of my eating.
a. almost always
b. sometimes
c. rarely
10. Food helps me deal with feelings.
a. almost always
b. sometimes
c. rarely
Score Yourself
If you answered mostly all As, you need to start by reading these articles on emotional eating along with also breaking patterns: http://www.dietdetective.com/weekly-column/do-you-have-love-yourself-lose-weight along with also http://www.dietdetective.com/weekly-column/social-stress-along with also-weight-gain
If you answered mostly all Bs, you are on track for a healthier lifestyle, yet you still need to make some behavioral along with also emotional adjustments. Try starting with the following: http://www.dietdetective.com/weekly-column/confidence-lose
If you answered mostly all Cs, great, yet you should take the various other audits (Parts 1 along with also 2).
Tags: audit diet emotional eating
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