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Overeating



 
 
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LEAHLEGS
Posts: 184
10/12/12 5:35 P

Way to go on the 70 plus pound loss!! That's amazing! Clearly you know how to eat right, and you know what your body needs to be healthy and happy.

I agree that you shouldn't beat yourself up over some slip ups. You know you overate, you recognize the problem, and you just have to focus on doing what you've already learned to do so well. Keep sparking, keep tracking, and keep weighing yourself. I find that nothing gets me back on the right course like holding myself 100% accountable for my actions.




ARCHIMEDESII
SparkPoints: (138,079)
Fitness Minutes: (207,320)
Posts: 20,482
10/12/12 12:27 P

HEATHERM4444,

Don't beat yourself up because you've been eating a bit more than you wanted. If you know you've been eating because of stress or emotional issues, then you need to find ways to reduce your stress that don't involve food. You're not a bad person because you turned to food for comfort. that's something each and every one of us has done before.

However, if you think you're going to overeat because you're stressed out, then how about taking a walk ? walking is not only great cardiovascular exercise, it's a great way to reduce stress too. Try taking a walk or even listening to some of your favorite music to relax. How about a bubble bath ? Some times we all need a nice long soak in a hot tub.

Also, if you think you will eat for comfort, why not grab a piece of fruit or two or three ? I have yet to meet the person who could binge eat apples. So, if you're hungry, eat an apple or two. before long, you will feel full.

Mostly, be kind to yourself as you would to others. As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for the positive things you do for yourself and don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.

emoticon



ASHAIXIM
Posts: 2,611
10/12/12 11:46 A

1) before you eat, go to the bathroom and take 3-5 minutes to relax. Pray or meditate or just sit there with your eyes closed.
2) eat your ALLOTTED food.
3) get up and go walk for 10 minutes (up and down the halls of the building works fine!)
4) if you are still hungry after you went walking for 10 minutes (and you probably won't be) then go back and have 5 bites. Walk another 5 minutes. Lather, rinse, repeat.

Calming down before we eat helps to ease the cortisol down, getting up and walking allows you to digest the food you already ate and "remove yourself" from the food. It takes about 20 minutes to get the "I'm full" signal. Also walking helps calm you down even more. It's a win win :)



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/12/12 9:07 A

Hi Heather,

First, I would like to congratulate you on a job well done. I think identifying the causes as to why we turn to food is more than half the battle.

That being said, studies show that when our bodies experience stress this raises the stress hormone (cortisol) which in turn raises our cravings for fat and sugar.

A few things you can try are meditation, exercise (even a brisk walk at lunch can do wonders) and social support (such as coming to the message boards or calling a friend) can help us bypass the need to eat. And one thing I tell others, don't keep the trigger foods around you. When you do not have access to the foods that we crave during times of stress, you no longer have the temptation to binge.

I hope this helps!

Coach Nancy



HEATHERM4444
SparkPoints: (43,705)
Fitness Minutes: (27,957)
Posts: 473
10/12/12 9:00 A

I need help and encouragement. I have been dealing with overeating for the past few months and I don't know what to do. I have overeaten 3x this week. Before at least it was just 1-2 times/wk.

My work has been really really stressful, and I know the stress is the main trigger for the overeating.

I want to cut myself some slack, but on the other hand I don't want to go back to bad habits. I have worked so hard and I can't go back to the way I was before.

For now, I take one day at a time, and I pray really hard for God to help me (I'm a Christian). I think I'm going to focus on just not eating anything after I eat dinner/supper, and make sure I'm drinking plenty of water.

Any advice or encouragement is appreciated and welcome. Hope you have an awesome Friday and weekend. Thanks for reading my post! :)



 
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