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LOSE THE BABY WEIGHT: Emotional Eating

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... Live online cooking demo Video classes New guest speakers Even ... Breaking the Cycle Breaking the Cycle Breaking the Cycle Step 1 Step 2 Step 3 ... – PowerPoint PPT presentation

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Title: LOSE THE BABY WEIGHT: Emotional Eating


1
LOSE THE BABY WEIGHT Emotional Eating Wrap Up
  • Week 8

2
Emotional Eating
  • The practice of consuming food in response to
    feelings instead of hunger

3
Emotional Eating
  • Excitement
  • Boredom
  • Loneliness
  • Stress
  • Anxiety
  • Relationship problems
  • Poor self-esteem
  • All-or-nothing thinking
  • Outside pressure
  • Depression

4
Emotional Eating
  • Poll Have you ever eaten for reasons other than
    hunger?

5
What does emotional eating lead to?
  • Guilt
  • Weight gain
  • Inability to lose weight
  • Feeling of being out of control

6
VICIOUS CYCLE
  • Of

7
HOW TO DEAL?
  • Learn to identify your eating triggers
  • Emotional
  • Situational
  • Physiological
  • Social

8
Emotional Triggers
  • Eating in response to negative feelings like
  • boredom
  • loneliness
  • depression
  • stress
  • anxiety
  • anger

9
Situational Triggers
  • Eating out of habit or temptation
  • Being around others who are eating
  • Seeing food ads on TV
  • Passing by restaurants or food stores
  • Seeing free food at work or at an event

10
Physiological Triggers
  • Eating to help soothe physical feelings in your
    body
  • Fatigue
  • Lack of energy
  • Pain
  • Thirst
  • Not sure

11
Social Triggers
  • Eating because
  • Others encourage you to eat
  • Family tradition
  • To fit in or make someone happy
  • Its what others are doing
  • Overeating at parties or events

12
POLL WHAT USUALLY TRIGGERS YOU?
  • Emotional
  • Situational
  • Physiological
  • Social

13
COMMON TRIGGERS FOR BUSY MOMS
  • Fatigue!
  • Kid food lying around
  • Encouraging your kids to eat
  • Bored at home
  • Pregnancy habits die hard

14
BREAKING THE CYCLE ITS POSSIBLE!
  • Keep a food and exercise diary
  • See food/emotion associations
  • Identify patterns
  • Identify triggers

15
BREAKING THE CYCLE
  • Make a list of non-food activities you enjoy.
  • Magazine
  • Music
  • Walk around block
  • Yoga pose
  • 5 minutes of couch time
  • Vacuum
  • Organize a drawer
  • Write an email to a friend
  • Phone a friend (emergency contact)
  • Question game with spouse
  • Take a shower

16
BREAKING THE CYCLE
  • Post list in a visible place
  • On fridge or cupboard

17
BREAKING THE CYCLE
  • When a craving strikes, follow 4 steps

18
STEP 1
  • Stop.
  • When youre about to reach for food, simply stop

19
STEP 2
  • Breathe.
  • Close your eyes for 4 breaths
  • Helps stop the emotional reaction

20
STEP 3
  • Reflect.
  • Ask yourself why youre about to eat
  • Bring mindfulness to eating
  • Opportunity to make a good decision

21
STEP 4
  • Choose how to proceed.
  • Eat a pre-thought-out portion
  • Practice mindfulness while eating the food you
    were craving
  • Do a non-food activity

22
BREAKING THE CYCLE
  • Replace old habits with new ones
  • Ex smoke break

23
BREAKING THE CYCLE
  • Habituating new habits
  • Good habits just as hard to break as bad habits

24
REWARD YOURSELF FOR PROGRESS
  • Recognize small successes by
  • Verbal encouragement
  • Self-rewards

25
REWARD IDEAS
  • Earn the things you love
  • Point system?
  • Encouragement from someone
  • Something every time you avoid emotional eating

26
THE ULTIMATE REWARD
  • Seeing results and getting closer to your goal!

27
SUMMARY
  • Keep a food record
  • Identify your personal eating triggers
  • Develop a list of alternatives to eating
  • Follow the 4 steps when an urge strikes
  • Reward yourself along the way

28
HELP YOUR CHILD AVOID EMOTIONAL EATING
  • Encourage open communication
  • Dont make food a battleground
  • Provide a healthy food environment at home
  • Allow kids to listen to their bodies what to
    eat, when to eat, how much to eat
  • Involve kids in healthy food prep
  • All foods created equal
  • Establish routines
  • Limits are OK youre in charge!
  • Accept and be flexible with yourself model how
    you want them to treat themselves

29
GIVEAWAY
  • Metromint

30
WRAP UP
  • Access to website forum
  • Until end of 2011
  • Send me your food record for review
  • Until end of 2011
  • Keep doing your homework!

31
WE WANT YOUR FEEDBACK!
  • Emailed survey
  • Testimonials

32
NEXT CLASS
  • January!
  • Special deals for veteran LTBW ladies

33
ESPECIALLY FOR YOU
  • 49 to join again, or
  • FREE if you refer someone
  • Your referrals get 10 off
  • Must sign up by Halloween!

34
WHY PARTICIPATE AGAIN?
  • Recover from the holidays (!)
  • Stay accountable
  • Solidify what youve learned
  • Get individual help
  • Lots of new stuff
  • Live online cooking demo
  • Video classes
  • New guest speakers
  • Even more giveaways
  • The material you asked for!

35
CHECK YOUR EMAIL FOR
  • Post-class survey
  • Sign-up reminder in Sept and Oct
  • Testimonials

36
THANK YOU!!
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