On Wednesday I talked about emotional eating—and about the idea of being comfortable with some discomfort. For example, if we're sad, we might reach for our favorite food (cookies, chips, chocolate or whatever is our go-to food). Or if we're anxious or bored, the same is true. "Maybe I'll feel better if I have some chocolate!"
Even when we are happy, we might think we should celebrate with a favorite snack. "I deserve it!"
So a recent issue of WeightWatchers magazine gave 5 tips on how to take charge of emotional eating:
• Figure out what you're feeling.
• Practice putting space between thoughts and actions. (See if you can hold off 5 minutes, for example. That time just might mean you'll have moved on and not feel the desire anymore.)
• Take a long, slow inhale. (People often encourage us to take "deep breaths" for a reason.)
• Mind your thoughts. (Remind yourself they're just words, simply fleeting experiences.)
• Keep some distance. In other words, don't identify with the thoughts. Remind yourself that you are not your thoughts. You have the thoughts.
Showing posts with label eating. Show all posts
Showing posts with label eating. Show all posts
Friday, April 14, 2017
Wednesday, April 12, 2017
Get comfortable with discomfort
I really enjoy food—different flavors, textures, colors and cuisines. At the same time, I try to eat in a healthy fashion and keep my weight within reasonable bounds. That said, I do at times engage in what's called "emotional eating." It doesn't matter whether I'm sad or whether I'm happy. Sometimes food is either for comfort or for celebration. Have you ever done that?
I remember years ago at Weight Watchers hearing the phrase, "Feel your feelings. Don't feed them." That makes sense. Even so, many of us have learned somewhere along the line to turn to food for a variety of emotions. In fact, I read in a recent issue of WeightWatchers magazine that research shows that more than half the people who are overweight are regularly affected by emotional eating.
The suggestion in that issue was rather than play mind games to get past emotional eating, instead to learn to live with uncomfortable emotions. As I think about that, it makes a good deal of sense. I often tell clients (and myself) to learn to be comfortable with discomfort from time to time. This can apply to transition periods between careers or between relationships. Anytime we leave a comfortable spot and move into something new, we may spend some time in that neutral ground or transition time that causes anxiety.
Instead of giving in to the anxiety, we can see what we might learn from it. So it is with those emotions that can lead us to grab for our favorite foods, too: Ask what the feelings might have to teach you. Ask what values might be under threat. You just might learn something new about what's important to you. And then you can make different choices than you might have by simply reacting to the feelings.
I plan to try this myself. We'll have to return to this at another time and see how it works. I'd love to hear from you if you try a new approach, too.
I remember years ago at Weight Watchers hearing the phrase, "Feel your feelings. Don't feed them." That makes sense. Even so, many of us have learned somewhere along the line to turn to food for a variety of emotions. In fact, I read in a recent issue of WeightWatchers magazine that research shows that more than half the people who are overweight are regularly affected by emotional eating.
The suggestion in that issue was rather than play mind games to get past emotional eating, instead to learn to live with uncomfortable emotions. As I think about that, it makes a good deal of sense. I often tell clients (and myself) to learn to be comfortable with discomfort from time to time. This can apply to transition periods between careers or between relationships. Anytime we leave a comfortable spot and move into something new, we may spend some time in that neutral ground or transition time that causes anxiety.
Instead of giving in to the anxiety, we can see what we might learn from it. So it is with those emotions that can lead us to grab for our favorite foods, too: Ask what the feelings might have to teach you. Ask what values might be under threat. You just might learn something new about what's important to you. And then you can make different choices than you might have by simply reacting to the feelings.
I plan to try this myself. We'll have to return to this at another time and see how it works. I'd love to hear from you if you try a new approach, too.
Thursday, May 9, 2013
Food obsession: Two sides
Mika Brzezinski, co-host of the MSNBC "Morning Joe" show, has just written a new book titled Obsessed: America's Food Addiction—and My Own. It was just released this week. I heard Brzezinski talk earlier this week, together with her co-author and friend Diane Smith, about our struggles with food issues in America—and about her own "disordered eating patterns," as she calls them. We women are especially prone to food issues since there's so much pressure on us to have slender, beautiful bodies.
Smith and Brzezinski talked about coming from different ends of the weight spectrum: Brzezinski has done awful things to her body to maintain low weight, and Smith had let her weight get away from her. After a particularly honest and raw conversation one day, they agreed to work together on their own weight and food issues—and to write a book in the process. Smith would lose 70 pounds (more as it turned out), and Brzezinski would gain 10 or more pounds and try to be OK with a larger dress size.
The book chronicles their journey to these goals and what they learned in the process. It is a reminder to me that there are two sides to a coin. When a person is thin, you and I should not assume they have no food or weight issues. And when someone is overweight, we also should not assume they are lazy and undisciplined. Here's where we can really encourage one another, no matter where we fall on the eating or weight continuum. Skinny women aren't the enemies of overweight ones. Or vice versa.
It's important to refrain from judgment, either toward ourselves or others. If you struggle with food and weight issues and want to make some changes, consider finding a friend to set goals with you. A year ago a friend and I joined Weight Watchers together. We've commiserated and also encouraged each other. As a result, we've each lost some 25 to 30 pounds. It helps to have that support!
And, as always, if you would like some coaching around this issue, please do contact me. Remember, I always offer a no-obligation, complimentary strategy session first.
Smith and Brzezinski talked about coming from different ends of the weight spectrum: Brzezinski has done awful things to her body to maintain low weight, and Smith had let her weight get away from her. After a particularly honest and raw conversation one day, they agreed to work together on their own weight and food issues—and to write a book in the process. Smith would lose 70 pounds (more as it turned out), and Brzezinski would gain 10 or more pounds and try to be OK with a larger dress size.
The book chronicles their journey to these goals and what they learned in the process. It is a reminder to me that there are two sides to a coin. When a person is thin, you and I should not assume they have no food or weight issues. And when someone is overweight, we also should not assume they are lazy and undisciplined. Here's where we can really encourage one another, no matter where we fall on the eating or weight continuum. Skinny women aren't the enemies of overweight ones. Or vice versa.
It's important to refrain from judgment, either toward ourselves or others. If you struggle with food and weight issues and want to make some changes, consider finding a friend to set goals with you. A year ago a friend and I joined Weight Watchers together. We've commiserated and also encouraged each other. As a result, we've each lost some 25 to 30 pounds. It helps to have that support!
And, as always, if you would like some coaching around this issue, please do contact me. Remember, I always offer a no-obligation, complimentary strategy session first.
Tuesday, January 10, 2012
Does size matter?
Are you obsessing on your body weight or self-image now that we’ve begun a new year? So many women are.
I confess that my Christmas indulgences (oh, those sweets were delicious!) are coming back to haunt me right now. And I am hearing the same messages you are about going on a diet, starting a Weight Watchers program or ordering NutriSystem.
It’s all making me wonder whether we can have a healthy self-image no matter what our dress or pants size. Does size really matter? Can you maintain your self-confidence no matter what the scale says?
Healthy or sexy?
We women get so many media messages about being svelte and sexy. It’s all a bit overwhelming at times.
We also receive media messages about being healthy—about eating well, exercising and getting enough sleep.
Have you decided where you fall on the continuum with good health at one end and having a model’s figure on the other? You can be healthy even though you have a larger dress or pants size than you’d like. And being a size 6 doesn’t necessarily mean you are in good health.
I encourage you to try clear out all society’s messages, all the ads and media messages that tell us (subtly, of course) that we aren’t lovable or won’t be happy if we aren’t size 6 (or less!) or 100 pounds dripping wet. Consider what it takes to make you feel your best. What foods make you feel good? What amount and type of exercise is best for you? What do you need to feel great about yourself? What would it take to feel healthy and energetic?
I’d love to hear your ideas on this. What are you doing to create a healthy self-image? Please share your comments and tips so we can all be inspired.
I confess that my Christmas indulgences (oh, those sweets were delicious!) are coming back to haunt me right now. And I am hearing the same messages you are about going on a diet, starting a Weight Watchers program or ordering NutriSystem.
It’s all making me wonder whether we can have a healthy self-image no matter what our dress or pants size. Does size really matter? Can you maintain your self-confidence no matter what the scale says?
Healthy or sexy?
We women get so many media messages about being svelte and sexy. It’s all a bit overwhelming at times.
We also receive media messages about being healthy—about eating well, exercising and getting enough sleep.
Have you decided where you fall on the continuum with good health at one end and having a model’s figure on the other? You can be healthy even though you have a larger dress or pants size than you’d like. And being a size 6 doesn’t necessarily mean you are in good health.
I encourage you to try clear out all society’s messages, all the ads and media messages that tell us (subtly, of course) that we aren’t lovable or won’t be happy if we aren’t size 6 (or less!) or 100 pounds dripping wet. Consider what it takes to make you feel your best. What foods make you feel good? What amount and type of exercise is best for you? What do you need to feel great about yourself? What would it take to feel healthy and energetic?
I’d love to hear your ideas on this. What are you doing to create a healthy self-image? Please share your comments and tips so we can all be inspired.
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