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4 Ways to Curb Emotional Eating

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You’re training hard…..You’re nutrition is spot on perfect….The scale is continuously going down….You’re looking and feeling good….You’re ecstatic with your results and want more…..BUT…

There’s an underlying issue that is preventing you from successful progression.  And one day you quickly fall off the nutrition wagon.  It starts with just a nibble of something you find delectable.  But the nibbling doesn’t stop, and now you’re eating anything you want, telling yourself it’s a “cheat day” and you’ll “get back on track tomorrow”.  But tomorrow comes…and nothing changes.  Now you’re spiraling out of control on food binges and don’t know how to stop or why it’s happening.  Suddenly, you’ve gained five plus pounds in one week and feel horribly guilty.  You feel terrible inside and out, your energy is low, you’re tired and grumpy, and have no motivation.  Your hormones and emotions are out of control to the point where you just don’t care, wanting to keep eating and be “fat and happy”.  You justify to yourself you were “made to be this way”, there’s no way you’ll ever reach your goal weight.  But deep down inside, you’re crying in pain.

Pain in any form will drive us to find pleasure in any form.  For many, food feels as if it’s the only answer for pain.  

Recognize the problem.  Do you turn to food in stressful situations?  When you’re tired, lonely or bored?  When you’ve been hurt by a loved one?  When it’s that time of the month?

Recognizing and admitting the problem is the first step.  For many, negativity or stress with their occupation or social life combined with lack of sleep and other factors can contribute to emotional eating.  Eliminating stressful situations and negative surroundings can help.  Speak with your employer about delegating responsibilities if you are overwhelmed, look for new employment opportunities, surround yourself with positive people that share common goals, and get a good night’s sleep.

Remove yourself from the situation.  Remind yourself that emotional eating will not help you attain your goals.  Distract yourself and drink a tall glass of water to curb those feelings of hunger (if it’s truly not time to eat yet).  Or, pick up those dumbbells!  It’s proven that exercise reduces feelings of hunger, so get a sweat session in at the gym (or with your TrainerDiva!), plug a cardio tape into the DVD player, take a walk around the block, take the kids to the park, or clean the house.

Ask for help. When feeling blue, seek assistance or advice from a trusted friend, coach, or mentor.  Surround yourself with positive people and influences.  Having friends that share common goals for success is a great tool to keep you on track.  Tell co-workers and family members of your weight loss goals and ask them to support your efforts. 

Work to resolve the problem. Seek local support groups and motivational speakers to share your feelings and apply healthy choices of others into your lifestyle.   Attend workshops and seminars to learn and apply what others in your position have done to overcome their challenges and create positive habits.  Using the strength and support of others can help you work through challenging situations, without turning to food.   Sometimes a simple conversation can uncover new emotions you’ve never related to overeating before and can help get to the root cause of why you are overeating.  

For more articles related to this subject, see my posts entitled “Curb Your Appetite”, “Create Positive Habits”, and “Weight Loss Motivational Strategies.” 

 

Written By:  Alison Buchman (Certified TrainerDiva, New Jersey)  has been a Certified Personal Fitness Trainer through the American Aerobic Association International and International Sports Medicine Association (AAAI/ISMA) since 2009.   Alison is also certified in Adult CPR/AED.  Alison has been a member of the TrainerDiva team since 2013 and has continuously delivered fantastic results for her clients! Get a FREE Trial Personal Training session with Alison here.


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