Becks Diet Solution
DAY 33
Eliminate Emotional Eating
Most dieters eat for emotional reasons, why do we eat in response to feeling distressed?
We sooth ourselves with food, we eat our emotions and try to numb and distract our feelings with food. We need to decrease our distress in a non-food related way, learn to deal with it without turning to the old faithful.
Some emotions, sad, anxious, pressured, overwhelmed, bored, lonely, tired, anger, rejected. stress, shame, quilt just to mention a few. Then there are the happy emotions, I feed them as well
Beck provides a few mindset and behavioral techniques to practice.
~acknowledge the feeling
~ No Choice
~Read Advantage Cards
~Distract yourself
~Contact Diet Coach
Some of my Response Cards
“Food may comfort me but it is temporary"
“Feel the emotion don’t feed it"
“Soothing with food is just a band aide"
“A negative emotion is not an emergency"
Care to share on this topic??
1st time 01/31/2010 - 03/14/2010 lost 13 lbs
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
Really, emotional eating? UGH. This is the big topic for me. I am on day 30 today, Eat out with Ease. I am considering skipping tomororw, because it is on alcohol, and I don't drink period. I don't really have to make a choice or think about the calories. If I do that, I may spend two days on the Emotional Eating, to stay on target with my weigh-in.
I have really been trying to stay on course and not stray because of my emotions (they are all over the place right now). I feel like I am just white-knuckling it. I know it is getting better, because I used to eat over any emotion, especially negatives. If I am angry, I can NOT eat, as it makes me sick. Lonely, Tired and Being Bored are my big emotional triggers right now. I am getting better about not emotional eating on happy emotions. I find something fun to do instead.
--April
I have really been trying to stay on course and not stray because of my emotions (they are all over the place right now). I feel like I am just white-knuckling it. I know it is getting better, because I used to eat over any emotion, especially negatives. If I am angry, I can NOT eat, as it makes me sick. Lonely, Tired and Being Bored are my big emotional triggers right now. I am getting better about not emotional eating on happy emotions. I find something fun to do instead.
--April
I find the worst for me is in the evening when hubby has gone to bed and most of the time it is out of boredom.
When it hits I will eat anything!!! I don't even care if I like it, if its edible and not moving its mine. The key thing here is that I am alone.
I hate the fact that I still eat in secret. Sometimes in the evening I can't wait for my hubby to go to bed so that I can get into whatever it is that I have already decided to eat. It's a selfish act because I don't want to share it with anyone, I have yet to figure out what that is about.
I need to find a way to STOP this self destructing act.
I know that most of my emotional eating stems from my childhood...I'm sure it does for most of us.
I'm a firm believer that knowledge is power....so as I think about and deal with this, I will be gaining power to overcome this demon.
When it hits I will eat anything!!! I don't even care if I like it, if its edible and not moving its mine. The key thing here is that I am alone.
I hate the fact that I still eat in secret. Sometimes in the evening I can't wait for my hubby to go to bed so that I can get into whatever it is that I have already decided to eat. It's a selfish act because I don't want to share it with anyone, I have yet to figure out what that is about.
I need to find a way to STOP this self destructing act.
I know that most of my emotional eating stems from my childhood...I'm sure it does for most of us.
I'm a firm believer that knowledge is power....so as I think about and deal with this, I will be gaining power to overcome this demon.
1st time 01/31/2010 - 03/14/2010 lost 13 lbs
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
You are right knowledge is power...I was thinking about Beck's last night, and how I am almost at the end. As hard as it has been I am not sure that I am ready for it to end because I am learning so much. I decided last night that I won't start the book over, BUT, I will revisit days as necessary and rework any day that I feel is a necessity. I am also going to stay active in this group, so I can remain accountable.
April, I have 9 days left before i will have completed the 6 weeks. I do plan on going through the book again begining at day one and spend more time on days that I need to improve on. I just feel if I don't continue to read a chapter or so aday I will quickly lose interest
I plan on posting every day, I feel this is important because this group is so small it could easily get lost. I plan on posting something on each day as I read the chapter. I am glad to hear that you plan to stay active and accountable too.
I plan on posting every day, I feel this is important because this group is so small it could easily get lost. I plan on posting something on each day as I read the chapter. I am glad to hear that you plan to stay active and accountable too.
1st time 01/31/2010 - 03/14/2010 lost 13 lbs
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
Thanks you all and Beverly thanks for your post. It will keep me mindful today. I don't have the book yet, but just getting back on OH.com this week is helping me get back into a heathful mindset. I have been feeling sorry for myself and put back on some weight and I have to stop it because I can not go back. Just this morning I did the BMI caculator and realized that I am in the super morbidly obese catagory again!! I knew I was in the 50's, but just forgot that is super morbibly obese. So my goal is going to be to get back under 50. That means under 350 lbs for me. Thanks again. I am getting ready to start my weekend and you guys have helped me already. I will think befoer I eat today. and I will be looking at this site everyday also. It is a life line for me.
HW 611 Pre-opW 580 LW 302 GW 238
Molly, we are here for you to encourage you, motivate you, and even just hold your hand.
We all have been at a place where we are not happy and desperatly want to move on.
Together we can and will do it!!!
We all have been at a place where we are not happy and desperatly want to move on.
Together we can and will do it!!! 1st time 01/31/2010 - 03/14/2010 lost 13 lbs
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
2nd time started 03/23/2010 -
Heres what I will do daily to succeed:
Read Advantage Lists 2 xs a day or more if needed
Sit Down, Slow Down, Enjoy Each Bite
Credit myself
Be accountable here daily
Exercise is not an option
Be aware of cravings and desires
Plan meals today for tomorrow
