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Bob's magic formula for emotional eating: (1) Pause (2) Feel (3) Connect

Tuesday, November 29, 2011

I had a bit of a rough Thanksgiving, for no good reason! I was here at home, which I thought would make my exercise/diet plans easier. But, I guess I was lonely/depressed/bored/stresse
d - I ended up eating a LOT more than I should have, and exercising a LOT less than I had planned!

emoticon emoticon emoticonWhoops! emoticon emoticon emoticon

Also, Chris was in town, and we had 3 dates in one week - with a lot of eating out that didn't help my diet any! Oh well, I just have to forgive myself and move on. I'm actually really proud of myself for admitting my mistakes on here - I was tempted to just pop back on Spark and pretend it hadn't happened, and not update my tracker to show the 3-pound gain... justifying it to myself that "Oh, I'll lose it back quickly, and catch back up to where I was."

But what if I don't lose it quickly? And even if I do, isn't it better to be realistic with myself, that this journey isn't all about an easy straight-line slide downwards on my weight graph? It's real life, and it's tough, and the path is twisty-turny sometimes - I've just got to stay on it.

My struggle with deciding to update my ticker with the gain led me to realize that it's important for me to really let myself SEE when my weight goes the wrong direction, and acknowledge it. In fact, ignoring small increases in weight - that eventually snowballed - is what let me regain so much weight over the last 4 years! When I eventually transition into maintenance, it's going to be SO crucial for me to be in the habit of regular weighing, and not ignoring 3-pound shifts. My life in the last 4 years would have been SO different if I could have caught myself at a 3-pound or a 5-pound increase, rather than just ignoring the little gains and letting them accumulate over the years...

So, with that in mind, I'm back at 164 on my ticker. Maybe it'll be a little lower by tomorrow's last weigh in with the BLC, but even if it's not, I'm proud of myself for being honest. And I'm proud of myself for losing during the BLC, no matter what the final number is. I think it'll be over 10 pounds (I started the challenge at 175), so that's not too shabby!

emoticonIn reading more of Bob's book, he discusses emotional eating and gives a formula for how to intervene and change our habits. I like its simplicity, and am paraphrasing here:

emoticonStep 1: Recognize when you're feeling a strong emotion, or a strong craving to eat, or both. Stop what you're doing!

emoticonStep 2: Breathe for a moment, and let yourself FEEL whatever you're feeling. Recognize it (and thus create a little emotional distance).

emoticonStep 3: Open yourself up to a higher power / the universe / your community of love. This sense of connection opens a space within us for changing behavior.

That's it! And as I'm still struggling with cravings a LOT after my week-long Thanksgiving indulgences, I'm thinking I'll have a lot of opportunities to practice this formula!!

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Member Comments About This Blog Post
    Hey girl! Happy belated Thanksgiving. Sounds like you've been busy. How was your visit with Chris? :) I love how you have a plan for when you get to maintenance mode - they always say that you can't rest on your laurels, and it's so true. As for me, I went hogwild over Thanksgiving, but I'm working to get back on track for the bazillionth time. sigh!

    I read that book by Bob too - he is the best! Have a great week :)
    2277 days ago
  • 4CYNDI
    Awesome blog and honesty. That is one of the things I absolutely love about you. You're totally honest with yourself and now us too. Congratulations on that feat. I can understand the not wanting to update your ticker to be accurate, but it is so important as you said for us to be honest with ourselves and account for all our actions. I'm sure you'll continue to have more success now.

    I'll have to start practicing those steps myself. Good luck!
    2277 days ago
    Awesome blog - obviously you have made tremendous progress during BLC17! Remember the scales are just one part of our weight loss journey - changing to healthy habits, one habit at a time, is the TRUE measure of our success!!
    2277 days ago
    flutter congrats on being honest with you , isn't it nice to be accountable to yourself? I have to post my ticker up as well. but here are the good things that happened.
    1 - I decided every second is a good time to start over.
    2 - I did eat less pie than last year
    3 - I got into a size 16 pant I hadn't had on for 2 years!!

    Keep finding what worked as well as what didn't, helps keep your spirits moving forward!!
    2277 days ago
    Hey thanks I justltooked that book up and it sounds interesting.
    2277 days ago
    Good for you for being honest! I love this blog and I will keep these points in mind. Thanks!
    2277 days ago
    Good for you on being honest... I have come to realize we are not helping anyone by hiding the 'true' results and seeing it in black and white helps us get back on track that much faster!

    With my illness and TOM - I was 7lbs up from my last BLC weigh in... But as I was sick - am giving myself the day and will ring in my 'true' weight tomorrow morning (a day late for BLC but there nonetheless).
    2277 days ago
    Good for you taking an honest look at yourself! And I love Bob's advice, that's awesome.
    2278 days ago
    I am so proud of you! It takes a lot of bravery to be honest, with both yourself and others, and you have shown you are very brave with this blog. Hey, 10 pounds is nothing to sneeze at! You've made great progress!
    2278 days ago
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