Emotional Eating Workshop
I went to the workshop on emotional eating. There were about 15-20 ladies there. A few expressed they had WLS... which was surprising, but also comforting. All who had it were now 3-6 years out and still overweight.
Anyway, some insights/information/random thoughts from the workshop:
Its a lot of stuff, but maybe it will help someone 
CONSCIOUS EATING:
Be aware of what you put in your mouth... eat meals sitting own with no distractions (i.e. not sitting in the car, not eating in front of tv/computer). Eat slowly and ENJOY the food and the sensations of eating.
LEARNING HUNGER/UNDERSTANDING
There are a few degrees of hunger, and those all result in a few typical eating reactions...
0. Beyond hungry~ feeling week
1. Too hungry to care what you eat~ you will tend to overeat
2. Seriously hungry~ you must eat now
3. Moderately hungry~ you could wait longer before eating, but still want to eat.
4. Slightly hungry~ first thoughts of food
5. Neutral~ no hunger no feels of food in stomach
6. Satisfied~ feel food in stomach, but don't feel full/no discomfort
7. Slightly uncomfortable~ a bit too full, very aware of food in stomach
8. Uncomfortable~ feel full, stomach distended.
9. Very full~ want to lie down and digest
10. Stuffed~ so full it hurts.
Now, 0-2 results most often in binge eating, grazing, or overeating. 3-6 are healthy and optimal reactions to food. 7-10 are signs that you ate as a result of emotional eating... since you ate beyond physically sustaining/sqwelshing hunger it must mean you were eating for another reason: emtional/head hunger.
HOW TO COPE WITH EMTIONAL EATING:
When you want to change emtional eating habits ask yourself these 4 questions:
1.) Whats going on? (think about the past 24 hours. What unresolve incident is still on your mind?? Are you angry? Bored? Sad?
2.) What do I want to do? (eat, usually is the solution, think of others)
3.) What is the "price"? (what will eating accomplish vs. what results will you feel later- perhaps weight gain, shame, guilt, etc)
4.) What do I choose to do?
Once you identify your feeling, deal with it directly and appropriately. If you are tired, take a nap. If you are restless, find something interesting to do. If you are lonely, call a friend. If you actually are truly hungry, eat.
ALTERNATIVES TO EATING:
When you find yourself eating and not even tasting the food. Just mindlessly eating, try to engage in another activity. Here are some suggestions: call a friend, go fro a walk, journal, watch a movie, read, watch the sunset, buy flowers, listen to some good music, have a good laugh, volunteer, meditate, do a manicure, excercise, knit.
QUIZ:
Write out the answers to the following questions to gain more insight into YOUR personal triggers and relationship with food:
How do you believe your feelings about yourself have impacted your relationship with food?
Do you find yourself putting things on hold untill you reach your fantasy weight? (i.e. wearing certain clothes, trying new things, vacations, etc).
Identify 10 NON PHYSICAL things you love about yourself! (Write them out)
RANDOM INSIGHTS:
~ A lady has posted on her pantry and fridge this saying "It's not in there" to remind herself that sometimes she eats to fill a void.
~ Be an observer of others. What healthy actions do they have that you could adapt? What unhealthy habbits do you want to avoid?
~ H.A.L.T. (Hungry, Angry, Lonely, Tired). Ask yourself which of these is causing your urge to eat before eating.
~ If you find yourself buying fast food, junk food, etc because of the cheaper cost... remember that you can not afford NOT to eat healthy. You will have a better qualtiy of life if you choose fresh foods. Healthy alternatives. You are worth it.
~ If you are eating and are afraid that someone might "catch" you (by walking in)... that is an indication that you are either making bad food choices OR you don't have a healthy relationship with food. You should not feel ashamed of what you eat.
CONSCIOUS EATING:
Be aware of what you put in your mouth... eat meals sitting own with no distractions (i.e. not sitting in the car, not eating in front of tv/computer). Eat slowly and ENJOY the food and the sensations of eating.
LEARNING HUNGER/UNDERSTANDING
There are a few degrees of hunger, and those all result in a few typical eating reactions...
0. Beyond hungry~ feeling week
1. Too hungry to care what you eat~ you will tend to overeat
2. Seriously hungry~ you must eat now
3. Moderately hungry~ you could wait longer before eating, but still want to eat.
4. Slightly hungry~ first thoughts of food
5. Neutral~ no hunger no feels of food in stomach
6. Satisfied~ feel food in stomach, but don't feel full/no discomfort
7. Slightly uncomfortable~ a bit too full, very aware of food in stomach
8. Uncomfortable~ feel full, stomach distended.
9. Very full~ want to lie down and digest
10. Stuffed~ so full it hurts.
Now, 0-2 results most often in binge eating, grazing, or overeating. 3-6 are healthy and optimal reactions to food. 7-10 are signs that you ate as a result of emotional eating... since you ate beyond physically sustaining/sqwelshing hunger it must mean you were eating for another reason: emtional/head hunger.
HOW TO COPE WITH EMTIONAL EATING:
When you want to change emtional eating habits ask yourself these 4 questions:
1.) Whats going on? (think about the past 24 hours. What unresolve incident is still on your mind?? Are you angry? Bored? Sad?
2.) What do I want to do? (eat, usually is the solution, think of others)
3.) What is the "price"? (what will eating accomplish vs. what results will you feel later- perhaps weight gain, shame, guilt, etc)
4.) What do I choose to do?
Once you identify your feeling, deal with it directly and appropriately. If you are tired, take a nap. If you are restless, find something interesting to do. If you are lonely, call a friend. If you actually are truly hungry, eat.
ALTERNATIVES TO EATING:
When you find yourself eating and not even tasting the food. Just mindlessly eating, try to engage in another activity. Here are some suggestions: call a friend, go fro a walk, journal, watch a movie, read, watch the sunset, buy flowers, listen to some good music, have a good laugh, volunteer, meditate, do a manicure, excercise, knit.
QUIZ:
Write out the answers to the following questions to gain more insight into YOUR personal triggers and relationship with food:
How do you believe your feelings about yourself have impacted your relationship with food?
Do you find yourself putting things on hold untill you reach your fantasy weight? (i.e. wearing certain clothes, trying new things, vacations, etc).
Identify 10 NON PHYSICAL things you love about yourself! (Write them out)
RANDOM INSIGHTS:
~ A lady has posted on her pantry and fridge this saying "It's not in there" to remind herself that sometimes she eats to fill a void.
~ Be an observer of others. What healthy actions do they have that you could adapt? What unhealthy habbits do you want to avoid?
~ H.A.L.T. (Hungry, Angry, Lonely, Tired). Ask yourself which of these is causing your urge to eat before eating.
~ If you find yourself buying fast food, junk food, etc because of the cheaper cost... remember that you can not afford NOT to eat healthy. You will have a better qualtiy of life if you choose fresh foods. Healthy alternatives. You are worth it.
~ If you are eating and are afraid that someone might "catch" you (by walking in)... that is an indication that you are either making bad food choices OR you don't have a healthy relationship with food. You should not feel ashamed of what you eat. 
Now, its all good. Thanks alot chick! 
Mary,
This is so good, I am going to amazon to search for a book on the subject, let me know if they recomended any to you. I wish they had a class like that here, I think it would be very beneficial.
My huge question these days is how to replace the food, and how to replace the food in my relationship with my husband, for 21 years we have celebrated with food, cried with food, vacationed with food. I found I was shopping to much to replace food and I have had to watch that now that I have a new wordrobe there is no need to keep shopping.
Its so weird as soon as I get excited about something, sad etc.. the first thing I think of is chocolate cake or a donut. I can honestly say not one tiny bit of sugar has passed my lips in the last 8 months.
THANK YOU FOR THIS
TORI
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