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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
11/6/19 8:26 A

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Emotional eating" This is one of my toughest issues to conquer.

When Stress comes my way

To Remember that

Eating doesn't solve the problem that lead to your distress in the first place.

Eating is just a habitual distraction. Find Another way to distract yourself.

Tell yourself, I'm just feeling upset. I'm NOT hungry

Say to myself, I am NOT going to eat, I will then stop struggling when I have given myself the NO CHOICE conviction.

Look at my DISTRACTION activities page to help finding alternative ways to get past the moment of weakness.

Pray: Talk to God really helps calms me. It is very difficult to be aggressive (fight or flight attitude) when I am praying. It puts me in a servant state of mind. I become calmer and restful when I pray.

It is never too late to become who you always wanted to be.


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
11/3/19 12:09 P

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@THE_FAE, I'm sorry you've had so many heavy events in your life lately. Our culture is very uncomfortable with grief, so we often feel alone when we're in the throes of it, or we just try to make it go away. Someone on this thread in years past spoke of sitting in their strong emotions. I think when we can do that without turning to behaviors that compound our problems it's less difficult to come to terms with those emotions.

Eventually we'll all have trying periods. The techniques in BDS will help us deal with those trials well. The author challenges us to change our thought pattern from "I deserve to eat when I'm feeling bad" to "I deserve to feel better." In the long run, "comfort" eating typically does not make us feel better.

So, when I'm feeling stressed/angry/annoyed and Lays Stax sounds like a good step toward feeling better, I have to remember what I *know* -- namely that I will enjoy the salty crunchiness for a few minutes, then will still feel stressed/angry/annoyed and also frustrated that I have not resolved those emotions. On top of that, I will have consumed useless calories and will have to find room in my daily calorie allotment to make up for that.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


THE_FAE's Photo THE_FAE Posts: 697
11/3/19 10:02 A

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I now realize I've been an emotional eater. it started out that I wasn't ever an emotional eater until I initially gained weight from bad habits with daughter's father who was a food pusher and also had disordered eating (he ate fast and too much and I picked up those habits)>

Then I wasn't mindfully eating for a long time unless I was really focused on spark.

the past few years I've been so stressed with aging parents and my life and I just ate and derived pleasure from cooking and eating. It was "therapeutic" ... my son got in a wreck and I drove him around to appointments and we ate out quite a bit. I gained. then half a year later (July 2018) and my dad passed and I comfort ate and I gained more.

then beginning this year, I decided no more. and I started losing and my mom died 8 months to the day after my dad did. I told her, I love you. I can't comfort eat. I will have to deal with my grief in other ways. and I did.

my heart dog, my love of my life dog was suddenly taken from me this week. I am gutted. I feel lost and empty and I can't put the weight back on that I've lost.

Using the methods from this book I'm applying not just to food to fill the void but also to financial (retail therapy) as ways to feel better.

I've eaten to normal fullness. I haven't had any comfort foods. my daughter offered me chocolate and I said, thanks but no. my sister offered me southern comfort food (you know after a passing folks bring casseroles?) and I said no.

I am grief stricken. I truly am. I can not express how devastated I am. but I'm going to make healthy choices and deal with my grief in other ways.

I am grateful we are doing this re-reading because the strategies are helping so much.


I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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SUZYB53's Photo SUZYB53 Posts: 582
11/3/19 6:45 A

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The emotions I've been dealing with lately are feeling rebellious against self-imposed guidelines of BDS and feeling exhilaration at weight loss. My eliminate emotional eating" strategies right now are based on a need to keep things simple. My strategies right now for emotional eating are: 1)remember to remove myself from the kitchen, 2)go for a walk, and 3)read advantage cards.

I know these are general, not specific to emotions. I will revisit when the time seems right.

This turtle is to remind myself that slow but steady wins the race.


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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,522)
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11/2/19 8:52 P

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Emotional eating hasn't been much of a problem lately. Things are going well at home, and my volunteer work challenges and supports me. Christmas preparations are going well... this year my 3 older children and I have decided to make charitable donations as our main gifts to each other, but also buying or making a small gift for each other to open. I decided to quilt Christmas pot holders and decorate Christmas tea towels for each of them, and I'm making good progress.

I'm also helping make small ornaments for what we call the "family tree" at the back of our church. Each family who comes to church on Christmas Eve or Christmas Day is invited to take an ornament from the tree for our tree at home. We need about 100 ornaments, and there are 10 of us making a variety of ornaments.

I've decided to bake a lot less for us this Christmas, because I always end up eating much of it myself. We don't have a lot of company during the holiday season, and overeating causes me to feel guilty, which leads to more eating... so it's better not to bake it. I have a few friends and neighbours that I give baked gifts, and I will still do that, because I enjoy baking.

One of my Spark Friends commented recently that I sounded calm, and I think she is right. Things are good, and that is probably making it easier for me to stick to my eating plan.


Gail
Southern Ontario, Canada
Eastern Time Zone


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GOCALGAL's Photo GOCALGAL Posts: 5,140
11/2/19 8:03 P

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Emotional eating is especially challenging for me right now There is the recent loss of a beloved family member. Also the letdown of returning from a long awaited vacation and back to cooking, cleaning... I'm happy to be home but not as excited about returning to all the chores. I've started food tracking and planning my meals. I took a nice, hot bath today with a book and have been drinking cold and hot beverages as well as exercising to distract and distance myself from emotional eating.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (139,934)
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11/2/19 12:39 P

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Hi Team,
Day 33: Eliminate Emotional Eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down, without turning to food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

What are you thinking?
Please share here!


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
4/4/19 1:11 P

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the prior few days in the book were the fun events... and part of that is emotional eating - like celebrations & holiday feasts... they are special, and times when I do choose to enjoy a holiday/special eating strategy....

it is much harder when it comes to other emotions - and using food when those emotions occur - part is habit... and tied to certain events - think movie popcorn or picnic treats or it's a long week, time to unwind after a long week and you have an emotional reaction at the thought of the eating - in response to events that occur...

seems innocuous, if you just look at 1 little extra eating event... but they add up... and when they tip over into a point of overeating - then all those extra eating events become "an excess weight problem..." ~ I think a lot of these extra eating events are habit but can be fairly easy for me to change ~ with a little practice... move popcorn? hmmm, maybe not... maybe something else or skip it... I'm not invested in movie popcorn, so pretty easy for me to change....

emoticon strong negative emotions, triggered by icky events (external stress) is perhaps my most difficult... I fell into a habit of soothing myself/self-medicating with harmful self-soothers - like chain smoking and overeating snackage… changing that is much harder.... because the emotional response is "normal" ~ the way I helped myself deal with the feelings was harmful... and it is the harmful coping that must change - which meant not binge/chain smoking/drinking/over-eating...

and I am still working on this - practicing new, helpful, healthy ways to help myself deal with the negative emotions...

emoticon so the important part of this lesson for me is the statement on pg 229 "You have to deal with distress in NON-FOOD-related ways if you want to sustain permanent wight loss.



emoticon word. truth. it is what it is. I may not like it... and in the throes of the negative emotions, I hate it... but it is reality and so this is something for me to keep working on... as long as it takes... and it helps for me to look at it frankly ~ aka her suggested "mindset techniques"

label how you're feeling (assess it - what am I feeling)
stand firm - reassure my inner 2 yr old wild child that I won't die if I don't eat pie because I"m upset...

and then ponder/strategize what to do that helps, in healthy ways...
try that.



although my struggles with this are not quite so pretty - and this is 1 of the most difficult parts of all this for me... so it looks a bit more like this - i'm still somewhere in the snaggle...



but still here, still trying, still committed to helping me... and holding onto my whys as I practice my hows & whatnots... this is all worth it because we are worth it...





JMARIES51's Photo JMARIES51 Posts: 3,105
4/4/19 12:11 A

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Eliminating emotional eating has always been my focus in diet plans. Without going into the details I had a pretty difficult and stressful life that the only way I got through a lot of days was just getting through the hours. And the reward for me was food, carbs, numbing junk food. So my weight ballooned up to 234 and would have been much higher if I hadn't taken charge of my life. For several years I was able to keep my weight down to 170, which wasn't tiny, but it was healthy. I did a lot of therapy to overcome some abusive relationships I let into my life. And I let go a lot of the emotional eating, but every time life gets stressful I return to the same binging patterns.

This year I made a definite decision that there is no place in my life for emotional eating. I now understand that my brain was trained to prod me to self- medicate with unhealthy foods. I now have healthy coping mechanisms and my life is a lot less stressful. I use many healthy methods to soothe during stressful times and none of them revolve around food. I guess I could say I am a recovering carboholic, or some such phrase, but really it has been the choice to choose keeping me healthy vs using an unhealthy behavior that is actually quite risky.




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JUNEPA's Photo JUNEPA Posts: 13,762
4/3/19 1:23 A

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Comfort eating, emotional eating, is for sure one of my weaknesses.

I try to figure out how to solve the problem and resist eating.

"If food is not the problem, eating is not the solution"

Easier said than done.



June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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OLIA_NA's Photo OLIA_NA Posts: 96
4/3/19 1:08 A

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This is definitely a work in progress for me, but I've collected a few techniques that I'm trying to practice regularly:
- my daily reminders "Food is NOT the only way to feel better 😌" and "If hunger is not the problem, food is not the answer."
- practice the pause -- helps me be more mindful of my actions
- do a marshmallow experiment -- when crave something not on my plan I add it to my food plan for tomorrow

Also, a few months back I heard of comfort food experiment. Study subjects were shown an emotionally upsetting footage and then offered different types of foods or no food at all and had their distress level measured immediately after viewing and then every 5-7 min. Surprisingly, regardless of what they ate, or not, within about 20 min all participants were able to calm themselves down. Conclusion -- there's no such thing as comfort food! Which gave me more strength and conviction to pursue other means of dealing with my emotional distress! Mostly meditation, but occasional venting session with a friend helps too :)

ICANINSIGHT's Photo ICANINSIGHT Posts: 22,991
4/2/19 10:46 A

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Comfort eating, I call it. I need a lot of comfort! We are going through a family crisis with dh's family, so I have done well to stick to my eating plan. (Credit)

However, in the past I comforted myself with sweets because, as a child, my mom would give me sweets as a "reward" or to make me feel better.

Yesterday dh brought home his mother's best cookie that she had made and we both love. I ate two. Now they are hidden from sight.

Back on plan.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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AURA18's Photo AURA18 Posts: 10,941
4/2/19 10:07 A

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Day 33 Eliminating emotional eating
This winter was freezing and snowy. I'm excited it's Spring!
Although exercising outdoors causes Spring cravings for sweets.
Funny song about Minnesota winter u.nu/re75
"Get Over Hurdles" u.nu/2ydo
"Here’s What Your Food Cravings Reveal About Your Health" u.nu/24bj
Resisting cravings takes practice
emoticon everyone for sharing experiences emoticon

Edited by: AURA18 at: 4/2/2019 (11:51)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (139,934)
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4/2/19 3:49 A

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Hi Team,
Day 33: Eliminate Emotional Eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down, without turning to food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

What are you thinking?
Please share here!

Looking back at the past years, I'm glad to report that practice helps, and the emotional eating habit can be unlearned.
Before, it was a very frequent issue for me, I used to overeat every night... but over the years, practicing non-food responses repeatedly, my evening emotional eating habit fizzled out.
But it still happens sometimes!

My number one strategy to calm down (be it craving or unpleasant emotion) is this:
-distance myself from food and situation (or at least one of them)
-drink cold water
-lie down in bedroom or other calm place, put my feet up
-breathe, read something nice an peaceful

I had an interesting thought this morning. In the hardest years of my life, 2000-2010, I didn't take good care of myself, and all my physical and emotional needs were at the bottom of my priority list... or not even on the list at all. Work, household chores, needs of my children, family and social obligations... everything came before me. My needs for rest, sleep, me-time, exercise and good food were all suppressed. The only things strong enough to break through that suppression were emotional eating and cravings every night. Looking back, it was a cry for help from body and mind.
When I joined SP in 2011, a new world of self care opened to me... cravings and binges diminished.
When I read BDS first in 2015 and learned how to think and act in more healthful ways, cravings and binges reduced to almost zero. Almost. No more than 2-3 emotional overeating episodes per year, and I can get back on track quickly.
I'm so grateful for everything I learned here on SP!
emoticon

Edited by: KRISZTA11 at: 4/2/2019 (03:50)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,522)
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4/1/19 9:00 P

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I have been an emotional eater for years. I would eat when I was happy, sad, or anywhere in between. If DH and I had an argument, I would head for food every time.

I know I've said this before, but ever since I started combining the BDS and Intermittent fasting;

- my moods are more stable
- I'm sleeping much better, and no more daytime naps
- I have more energy
- I am exercising more
- I have absolutely no desire to eat between meals
- I have had 0 cravings in 3 weeks
- I have had the desire to eat more a couple of times, but resisted it without any trouble
- for the first time since joining SP in 2011, I am easily drinking my 8 cups of water/day. I started drinking 2 glasses before breakfast, and then 2 glasses with each meal as a means of eating more slowly... quite often now my DH finishes before I do!

I feel strong and capable of resisting emotional eating at this point. I'm not unrealistic enough to think that it will never bother me again, but right now I can handle it.

Emotional eating and eating for energy when I'm tired have always been my two biggest problems. I am learning to take better care of myself in hopes of handling these two issues in a better way.

I can't say enough about how much I'm enjoying this experience. I'm 75 years old, and proof that it's never too late to learn new things and make changes in your lifestyle.

Edited by: MARITIMER3 at: 4/1/2019 (21:03)
Gail
Southern Ontario, Canada
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AURA18's Photo AURA18 Posts: 10,941
2/1/19 7:25 A

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Emotional eating happens less often!
Top distactors: *Breath *Water *Read *Run away from food!
u.nu/uoar
Make decisions that best support my health and fitness goals
ST - I'm upset and I want to eat spontaneously
R - Eating is just a short-term fix for which I will feel worse in the long run.
~~~~~~~~~~~~~~~~
Mindset Techniques: Label feeling; Stand firm; Don’t give yourself a choice;
Imagine the aftermath of giving-in; Read Advantages and Response Cards.
~~~~~~~OR~~~~~~~~~
Behavioral Techniques: Distract mind; Drink hot water; Relax
Deep belly breathing I can do in the moment instead eating.
1. Sit or lie flat comfortably
2. Put one hand on belly just below ribs and the other hand on your chest.
3. Take deep breaths in through your nose, and let belly push your hand out.
4. Breathe out -slowly- through pursed lips as if you were whistling. u.nu/od5r

Edited by: AURA18 at: 4/2/2019 (09:46)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
BECKIKORN's Photo BECKIKORN SparkPoints: (9,015)
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12/21/18 9:37 A

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Seems like I"ve been reading about emotional eating for a while and I always say "I don't do that". I guess I do it and just don't identify it very well. I know I struggle the most with eating out of boredom and to "hell with it" at times. The latter is certainly emotion. I need to work more on identifying my emotion and ask the question "why am I eating" more often.

Becki

broadcasting somewhere near the middle of Texas


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KRISKECK's Photo KRISKECK Posts: 1,236
11/4/18 8:32 A

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This is such a big one for me! I didn't realize it at first, so recognizing it helped a lot. As with a craving, if I can label it, I can start do deal with it. And I was struck by the idea that sometimes the distress is too great to resolve the problem right away and that I need to calm down first. That really makes sense to me. So, I will continue to work hard to identify when the desire to eat stems from emotion, so I can do that.

I definitely had some practice over the past week, with my work retreat. Mostly I was able to resist the urge to give in by reminding myself it wouldn't help and that I needed to accept that I had already done what I could to try to resolve the problem and it was out of my control.

In general terms, exercise usually helps. Journaling also, although I haven't been doing much of that lately. Straightening the house or doing other household tasks can help me calm down, as long as I can stop myself from dwelling on the issue.

Borrowing some other ideas from this thread too - thank you, Sparkers! Susan, I love the heating pad idea, I will try that. It's good to know how to comfort ourselves. I also like the idea of playing computer games and sodoku (although I am terrible at it!). I want to start doing crosswords again, which has other benefits too.

I find that sometimes I need to sit with the emotion, rather than distracting myself. This is especially true if it involves something over which I have limited or no control. Sit with it, accept that it is so, take some deep breaths in and out. And do my best to let it go. For example, I used to dwell on the fact that my relationship with my youngest sister is not what I want it to be. It felt like no matter what I did, she always found flaws. And she ran hot and cold, so anything I said could later come back to haunt me. At a certain point, I just had to accept that and not let it upset me. It's likely that I will be using this practice over the coming holidays, and it will serve me well once again.



Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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GOCALGAL's Photo GOCALGAL Posts: 5,140
11/2/18 5:38 P

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I am getting better at identifying emotional eating though still not as successful at preventing it as I would like. It was encouraging to read that "the more you practice these mindset and behavioral techniques the better you will get at them."

I appreciate how Beck laid out this lesson tying it to the cravings lesson and mentioning the page number of the distraction list found there.

Sue, I love the heating pad idea. I have snuggled under a cozy, heated blanket but I will now add it and a heating pad to my distractions list and use them as the cold weather approaches

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,612
11/2/18 3:02 P

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I still have the occasional urge to engage in emotional eating (cake! cookies! candy!) but I am MUCH better at controlling the impulse. For the last month, I have been trying to do at least 20 minutes of physical activity (walking; yoga; going to the gym; cleaning house; raking the yard) when I am tempted to binge. For the most part, this works amazingly well (for me).

Other techniques that work for me include: drink a hot cup of tea; call a long-winded long distance friend (at least 2 of my friends will chat for 30 minutes minimum); play my guitar; take a good book and read it in the hot bathtub.

And if something DOES go wrong and I binge or indulge in non-authorized sweets, I try to analyze what could help in the future, and move on.

Alison


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,286)
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11/2/18 2:44 P

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I haven't sat down to read the chapter yet, but I know this is my big trigger. I ended up eating a lot of chocolate as emotional comfort last night, and I really need other alternatives.

Running has helped me immensely, but that is out for the moment. I went for a swim today. It was nice to be exercising, but sharing a pool with lots of people and doing laps is not the same as an open air jog away from everyone. At least my injury is not so bad I have to stop all exercise.

But, I have identified that I need something where I feel care-free, that doesn't include eating as much food as I want to!

Yoga is amazing for anxious emotions, as is singing - both involve breathing.

Being outside always helps.

But I need to read this chapter again. And think much harder about this.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
11/2/18 1:19 P

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When I first read Beck I was surprised that she included boredom as an emotion. I guess I would have ranked that as the opposite of emotion. Once I understood that I started to deal with it and I can’t remember the last time I was bored. Or ate because of boredom. Credit to me for that.

Now I am more vulnerable to eating when I am frustrated. An injury and a set back is a trap for me. A challenging problem can send me to the cook book instead of to generating solutions. Awareness is most of the battle.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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SUSAN_CDN's Photo SUSAN_CDN Posts: 705
11/2/18 11:37 A

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Emotional Eating....I'm still struggling with this one. Food has always been my go to comfort thing and I have to find something else. I've googled "pleasurable activities" and looked at the long list of suggestions (yes, the obvious one is there ) emoticon

So far, food is still the first thing I think of and haven't come up with a satisfactory substitute. I need to spend more time thinking about this and figure out what else I could do instead of eating when I am looking for comfort, and then I need to practice it so that it becomes automatic.

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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (365,038)
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11/2/18 11:32 A

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Me, too, Kristza. I've greatly reduced my binges in size, better choices, and much less frequently, but even after 9 years at a normal weight, I still occasionally binge -- and I guess it has to be emotional, although often I don't really feel emotional when I'm doing it. Right now with a broken foot my active responses (running, walking, dancing) to anxiety don't work. Anxiety is the emotion I most often identify when I do feel emotional and eat. I'm going to re-read this chapter again and work on distractions I can do. TV and reading are often not strong enough distractors. Computer games and sudoku sometimes distract me. I'm so slow cleaning house and getting chores done with this broken foot, I need to keep a list by my seat. Would love to accomplish some things instead of eat!

I often use a hot bath when I'm needing comfort. Right now I'm not allowed to get my foot wet so that is out, too, I will try the heating pad. Good idea!

Edited by: SLENDERELLA61 at: 11/2/2018 (11:34)

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KRISZTA it meant a lot to me to see that you occasionally still binge, thanks for your honesty.

You know what works for me sometimes? The heating pad. I just plug it in and watch some TV and the heat soothes me.

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Hi Team,
Day 33: Eliminate Emotional Eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down, without turning to food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

What are you thinking?
Please share here!

Looking back at the past years, I'm glad to report that practice helps, and the emotional eating habit can be unlearned.
Before, it was a very frequent issue for me, I used to overeat every night... but over the years, practicing non-food responses repeatedly, my evening emotional eating habit fizzled out.
But it still happens sometimes!

My number one strategy to calm down (be it craving or unpleasant emotion) is this:
-distance myself from food and situation (or at least one of them)
-drink cold water
-lie down in bedroom or other calm place, put my feet up
-breathe, read something nice

Edited by: KRISZTA11 at: 11/2/2018 (06:48)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 10,941
10/31/18 1:10 P

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Day 33 Eliminating emotional eating is difficult, I may be able to prevent reaching for food with practice. I didn't always eat emotionally therefore I can recall ways I handled my emotions with non-food distractions: emoticon journal feelings, read, work-out, drinking more water. Balance hormones u.nu/grxe

"It's a wonderful thing to be optimistic. It keeps you healthy and it keeps you resilient." ~ Daniel Kahneman


Edited by: AURA18 at: 2/1/2019 (07:19)
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7/31/18 12:44 P

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Day 3: Eliminate Emotional Eating

This last week was full of anxiety and stress!!! Not so much that I went totally off track or had a big binge, I just stopped being diligent. Stopped pre planing, stopped exercising, I didn't feel good. Husband's family came for his birthday. They always stress me out. The woman who was supposed to maintain our pasture and stables had to be let go because she wasn't even attempting to do it. Of course I am the one who had to tell her to move her 13 horses that enough was enough. Breathe in breathe out move forward.

Skills to use for emotional situations
MINDFUL TECHNIQUES

1. Acknowledge feelings.

2. Stand firm stay on program.

3. NO CHOICE - Stop struggling.

4. Don't give in - the feelings of being heavy hearted, discouraged, and disappointment is not worth it.

5. Read Advantage Response Cards - reaffirm goals.

6.Deal with problems head on - don't stew about them and hope they just go away.

BEHAVIOR TECHNIQUES

1.Distractions
(A) Read or write
(B) Exercise- Rider recumbent bike.
(C) Music and chores- listen to loud 80's Rock while Cleaning.
(D) Do some Sparking!

2.Relax and breathe


Striving for strength and balance in mind, body and spirit!!

-Christi


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7/24/18 2:22 P

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Great techniques!
emoticon

Kriszta

Goal weight:
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Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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7/24/18 2:12 P

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Day 33: strategies to avoid emotional eating:

1) HALT (don't get too hungry, angry, lonely, or tired)
2) Ask for help when I need it, and reach out to family and SP friends
3) Remind myself that sadness and other bad feelings won't kill me
4) Do something useful -- that always makes me feel better
5) Plan my next day or so of meals so I can remind myself I'm in charge
6) Drink cold water or a hot beverage (both of them soothe me)
7) Read a good book, especially one with a strong, heroic protagonist, because that reminds me that I want to be a person who makes good choices even when it's hard

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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Edited by: AURA18 at: 1/27/2019 (17:06)
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5/7/18 2:29 P

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Great analysis and powerful plan.
Congrats to your progress, a whole month eating unplanned food only once is a big achievement!

emoticon

Edited by: KRISZTA11 at: 5/7/2018 (14:30)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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5/7/18 1:47 P

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Day 33 - Magic Pill Needed --- Eliminate Emotional Eating -- the three E's

At least one thing I can say by reading through the thread here -- I am in good company.

Is it possible to eliminate emotional eating? -- I guess that would be the ultimate goal. When I emotionally eat, I am usually either trying to numb something out, or I am feeling so numb I don't care about anything except (what?) I was going to say stuff myself. But I do know that is not true. I care that I am ruining all the hard work that I have done up until that moment. I do care that I am damaging my health. I do care that new clothes that I have in my closet won't fit. I do care that I will feel ashamed and angry at myself. But in that single second when I make that decision to stuff my emotions, I guess I quiet all my thoughts by taking that first bite - which inevitably leads to the next bite and the next.

So what can I do to stop. Perhaps by reading my ARC's 2 or more times a day, those important reasons will finally push through before the first bite and actually cause me to STOP. So I am really keeping my passion roaring right now while I am on a roll, to get my advantages firmly placed in my mind.

Or perhaps I have actually conquered the moment before taking that unplanned bite by using my avoidance activities. I have been amazed now that for one month I have only 1 time eaten an unplanned food. And it was awesome because I caught this immediately and stopped and didn't overeat for the day. And I gave myself tons of congratulations and happy dancing -- to celebrate a win.

What is really good is that I do have another plan to help with emotional eating. I have written out escape plan cards, and mistake analogy cards, and final summary card, and cards with questions to ask myself. I read all of these cards almost everyday. I am really trying to rewire my brain so that when I rub up an emotional eating situation I will be prepared with A NEW BRAIN and NEW WAY OF THINKING!!!!!!!

Maybe there is a way to eliminate emotional eating. I want to prove my theory can be true.





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I sure wish someone could use their magic wand on me and I would never, ever emotionally eat again.

I am coming off of a binge cycle and I am doing everything I can think of to stabilize myself without focusing so much on food.

I am walking again ... out in the sunshine.
Drinking hot tea.
Talking to myself ... and anyone who will listen.
And having quiet time ... meditation is you will.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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I'm an emotional eater! There is no doubt about it. The triggers are boredom, extreme stress, (including being among people I don't know well), and when I'm sad or depressed.

I'm a bit hypomanic all the time except when sleeping - a symptom of ADHD. It's difficult for me to quiet my mind. Without constant activity, I get bored, so I try to stay busy with activities that keep me mentally and/or physically stimulated.

I've been building a house, and this has not gone as well as expected. Every other Tuesday I have a call with the builder and the stress involve with this has been challenging to say the least.

I manage depression with exercise. As a matter of fact, if I can't exercise, I get depressed!

I use the mindset technique, (talking to myself, sort of speak), reviewing my response card. I also use distraction by moving away from the food, finding something else to do like reading, walking or even doing a few pushups.

Additionally, when it gets really hectic, I'll meditate or stop and do a single yoga pose, such as the mountain pose, or the reverse warrior. Nevertheless, I must say emotional eating is a struggle I deal with daily.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
BCHARIE's Photo BCHARIE Posts: 12,221
4/2/18 3:20 P

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Wow, how true it is that this one could take several days...if not weeks. I do feel like I am getting better at recognizing and nipping emotional eating in the bud but like most habits, they tend to try my skills from time to time. My emotion is stress, and lets face it there is stress everyday, and everywhere so I could end up eating ALL the TIME. Here's a double whammy, I stress about being uncomfortable and overweight. If I eat to appease the stress I add to the stress. Mouse on a wheel!!!!! On a brighter note, I weighed yesterday and was down another lb. YEA!!! No stress there.


Charie
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4/2/18 10:37 A

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I read through this thread back to 2007 and it seems emotional eating is a problem for a lot of us. It is definitely a problem for me. I liked Suzy's post about realizing that her mood was not going to be permanent, and I liked Goal120A's post from June 2017, which was along the same lines, about becoming aware that the feeling of stress comes in waves and will leave even if she does nothing.

When I eat because of an emotion I tend not to stop and think, I don't want to think. It is pretty impulsive. I don't even care if I really like what I'm eating, I'll eat just about anything. I'm not mindful. I'm not in control. I keep eating until I feel I don't want to eat anymore. I have a list of things I could do instead of eating but in the moment I don't want to do anything except eat. I really need to practice stopping before I put anything in my mouth and ask myself if I'm really hungry, or am I eating for some other reason...desire, craving, comfort, tiredness, avoiding doing something else. I will work on really thinking this through today and prepare a list of things I can do when I find myself wanting to eat for emotional reasons.

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I recently had a few days where I was feeling tired, depressed, and disappointed in myself (for work issues, not related to food). I was repeatedly feeling a strong urge to eat for comfort and was having a hard time finding energy or interest in focusing on another activity. This was a time when other strategies were not working for me.

What helped me in this case was realizing that my mood was not going to be permanent. Even if I was down in the dumps, I told myself that it wouldn't last. It was just something I had to get through- like hunger. I also wrote a response card based on one thing I learned in mindfulness meditation to deal with uncomfortable emotions or sensations. This response is a little bit different than my other response card since it seems to promote the idea that it is OK to "wallow" in negative emotions. But when I was in a certain emotional state, it seemed to be helpful.

Sabotaging thought : "I'll feel better if I eat __________."
Response: "I might or might not feel better in the short run. It's unlikely that food will be more than a very short term solution. You will probably just want to eat more right away. An alternative is to feel curious about these feelings. See what happens if you don't eat until your next planned meal."


This turtle is to remind myself that slow but steady wins the race.


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One of my favorite strategies when I'm distressed is to go outside and take a walk. Walking is a good stress reliever for me and is good for my physical body as well....a win-win. :)

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2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
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4/2/18 5:26 A

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Hi Team,

Day 33: Eliminate Emotional eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down without food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

My number one strategy to calm down (be it craving or unpleasant emotion) is this:
-distance myself from food and situation (or at least one of them)
-drink cold water
-lie down in bedroom or other calm place, out my feet up
-breathe, read something nice

If I can do the first step, I'm good! : )


Edited by: KRISZTA11 at: 4/2/2018 (05:35)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 10,941
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Edited by: AURA18 at: 6/1/2018 (14:47)
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06SARAHLIZ's Photo 06SARAHLIZ Posts: 763
3/23/18 10:25 A

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Emotional Eating is my biggest struggle - it's actually funny because when I started Beck, I had a rough day and I wanted to eat something unplanned and I was flopped on my bed going "UGH Beck makes food not fun anymore!!"

I think I surprised myself because it was so shocking to me, but it is 110% true. I struggle with anxiety, so I am trying to train myself to take my as-needed anxiety medication if I am anxious and not eat food to fix it. Seems so obvious, but sometimes it isn't.

I'm not much of a drinker either, so that is a good way to look at it! It just wouldn't occur to me to have a drink if I felt anxious.

SarahLiz



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1/15/18 1:35 A

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I first did the Beck Trek in Oct of 2016 and until 2 months ago, I thought I had solved emotional eating. Haha, it reared it's ugly head in December.
Beck says there are people who don't eat in response to being distressed. I will stay away from categorizing people who don't eat in response to being distressed as people who don't struggle with dieting .
There are people who don't drink (alcohol) in response to being distressed. I am one of them.

My two things I tell myself (somehow I forgot in December, I should put it on a response card) are
- If food isn't the problem, food isn't the solution.
- I don't drink when I'm distressed, I don't need to eat when I'm distressed either.

I could write a lot more, especially as I just fell off this wagon, but I decided this Beck Trek I was going to focus on 2 things - the cognitive training of Days 25 - 27 and pre-planning my food.


Edited by: JUNEPA at: 1/15/2018 (17:12)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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11/13/17 3:20 A

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This chapter easily deserves 3 days - it is good you took the time!

Kriszta

Goal weight:
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CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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BMASSIE3 Posts: 43
11/12/17 9:07 P

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I gotten a little behind, but have read this chapter three times and have given it much thought. I think when I'm in the middle of emotional eating I'm not really thinking, and I think this is going to be difficult. I've written in my journal the several mindset techniques and behavioral techniques Beck has listed and hopefully I'll remember to review them when I'm in the midst of emotional eating. Also wrote a new response card.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Didn’t do Sun Salutations this morning but did walk for an hour and raked leaves for an hour and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards and gave myself credit
- Worked toward accepting what I have to do to lose weight
-Wrote the Beck techniques for addressing emotional eating in my journal and wrote a new response card for emotional eating.



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11/7/17 2:31 P

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It takes time and practice, for sure... but absolutely possible... most of the time, at least.
I used to eat for emotional reasons a lot, and had no other choice, but it bothers me less and less every year.
emoticon
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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11/6/17 11:24 A
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This will be an ongoing, forever challenge for me. I sure wish I could erase this learned behavior ... emotional eating. I know people that DON'T eat anything when life is difficult.

I want to be one of those people!!!!


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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11/2/17 10:42 P

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Day 33 - Deal with Emotional Eating

I am an emotional eater. I didn't really realize it until just a few years ago when I was working in the restaurant. Orders would get backed up in the kitchen and I could feel myself getting more and more anxious and stressed. French Fries were kept in a large stainless container on the counter and I would find myself reaching for a few to distract myself from those feelings. Now, when I am feeling anxious I can actually feel myself craving food. It eventually became a habit to reach for fries anytime I was waiting for food orders even when I wasn't stressed. After I became aware of the feeling of wanting to eat something when I was anxious/stressed, I noticed that I wanted to eat when I was upset, angry, etc. If my daughter or sister called and wanted to talk about different problems they were having I would get distressed and want to munch on something. When my brother was having psychotic issues, I would want to eat. Being aware of what was happening was a big break-through for me. Now when I feel a response to emotions, I recognize it more easily and can take action to try and distract myself or ignore it knowing that the urge will pass.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Rhonda
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Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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This is still a struggle for me. I go through phases of being more-or-less on top of my emotional eating, and then there's that one more thing that overwhelms me and all my coping tricks fall short.

At first I was thinking that I'm about at the same level of mastery of this technique as I was last year at this time. But I recognize that I am virtually 100% on top of eliminating night-time snacking. Unless I'm legitimately hungry and know I will not sleep well without a little snack, I do not eat after supper.

Given the major life changes and work stress of the last five months, I've been managing better than I would have a year ago. I certainly have room to improve, especially on dealing with work stress that is out of my control. I'll keep at it.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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11/2/17 8:36 A

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K this one is so complicated and like you I get new understanding from the chapter every time we do it. A couple of thoughts here. Looking back at posts from way back in this thread I can see lots of people experience emotional eating and boredom is one of the negative emotions. Until I read Beck I did not even know boredom was an "emotion". I fixed a lot of the causes of boredom in my life. But I never really learned to face down the destructive desire to eat unplanned food at night for whatever reason. I guess this is where we are all really going with the entire trek...whether it is will power or conditioning, ultimately we are going to have to face this one at some point.
Here is my blog for the day.
www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6427392


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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11/2/17 8:08 A

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Emotional eating was a big problem for me, practically every night I overate due to stress and unhappiness. But since I eat well and I'm active and sleep enough, my baseline mood is better and rarely have negative emotions.
If I do, it happens suddenly, so I have to be really careful not NOT eat the critical first bite, but calm down in non-food ways and "survive" till my next meal.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

Wrote a blog about this:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6427365



Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,934)
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9/21/17 2:47 P

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Preparing for this potentially recurring situation is a great strategy.
Love the bright pink index card!


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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GAILITCH's Photo GAILITCH Posts: 2,933
9/20/17 12:44 P

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I had an episode of emotional eating last night.

I got drive through food after leaving the computer lab late at night, after a frustrating session of trying (without much success) to learn material for a test tomorrow night, after night school had concluded, after a full day at work. By staying and studying, I missed a surprise visit from our grown son, who had dinner out with his father. I would have loved to be with them! And yet I have only to pass this last class to get the Associate's in Computer Programming, which I have been working for, for the past 5 1/2 years!

OK. What would Dr. Beck say?

I got a bright pink index card and am going to write down the self-sabotaging situations regarding this night class that put me in an over-eating frame of mind. And strategize (with my coach) how to address them. This is going to be a real situation for me for the rest of the semester!

Edited by: GAILITCH at: 9/20/2017 (12:45)
Gail
Eastern Time - Michigan


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
6/21/17 11:58 P

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Because I have been eating well, emotional eating has gone almost extinct for me comparably to before. I do still have emotional eating moments but they are fewer and far between now.

I didn't overeat in any way today, but there was a moment today that caused me to eat too quickly for lunch. I was angry at being treated poorly today. I came home and made my lunch. I didn't read my cards which I always do and I ate faster than I normally would have in the past month. I realized that stress caused me to do this.

I remember years ago, when I first got married and my husband told me he was going to be late from work. Being alone all day with my newborn child caused me great loneliness and I needed to be with an adult having an adult conversation.
I immediately went to the pantry and grabbed something to eat. I don't even know what I grabbed and I wasn't hungry. (i am sure it was carbs) I did it so instinctively that I hardly noticed I did this.
Until one day , I did notice. I couldn't believe it. It was like I "woke up" in the act of doing it.
This was years ago so I am sure that I went back to sleep and kept doing it.

When I first started reading Beck, I took notice of the "waves of stress" that come in each day. Then I realized, the waves ALWAYS come every day. With that power of knowledge for some reason I could handle the waves a little better, knowing that they will pass even if I did nothing. That was empowering to me. Then I started to consistently eat better and I could handle the situations without yelling at the problem.

This week people were nearing shouting at me and I kept calm and thought very objectively and listened through their "almost shouting" at me, of what they were trying to say. I became a very good example of good behavior instead of jumping back with a quick regretted response. I would NOT have been able to do this without eating well.Three days in a row I have been to this place and every time, someone starts to shout. Luckily in a few days I do not have to go to this place any longer but it builds my confidence in how to handle myself instead of running to the pantry when I get home.

Very importantly and never to be left out, I knew that I was going into a tense situation. I needed desperately to be a good example and not to fall into the trap of saying something that I will regret, sooooo I prayed before I walked into the building. I prayed to God about having a heart like his and my hands be HIS hands and my feet be HIS feet and especially to speak God's words and not my own. I can't tell you all the nasty words I said to myself before I walked into the building. When I entered the building I said a cheery hello and asked about everyone's day. I tried to spread happiness and not panic to the room. Not falsehood or in-authenticity. God was behind me and peace was kept. It was a good day.




It is never too late to become who you always wanted to be.


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CHIGGERCANE's Photo CHIGGERCANE Posts: 881
4/4/17 8:41 A

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33: Deal with Emotional Eating. This is a huge issue for me. I find myself scrounging around for 'something' when things get stressful. A few years ago, I was unable to eat more than a few bites a day due to intense anxiety/stress from work. Unfortunately, I learned that when I could eat - i would eat. I am working to get out of that habit. I am making myself stop and think before I reach for anything. I tell myself to get out of the kitchen. Lots of work to do here.

Deb
Changing my life 1 step at a time.


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AURA18's Photo AURA18 Posts: 10,941
4/3/17 11:13 A

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emoticon

Edited by: AURA18 at: 1/27/2019 (17:04)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (139,934)
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4/3/17 4:01 A

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Great observations!

Emotional eating was a big problem for me, practically every night I overate due to stress and unhappiness. But since I eat well and I'm active and sleep enough, my baseline mood is better and rarely have negative emotions. If any, that is boredom if I sit still too long ; )

At my first reading I didn't notice this: dr. Beck suggests the same technique to calm down in non-food ways as in D13 Overcome Cravings, very helpful!



Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
0
110
220
330
440
YESICAN61's Photo YESICAN61 Posts: 728
4/2/17 9:29 P

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I didn't think I was an emotional eater. I don't get upset and then eat but now I realize that there is more to it. Celebrations have always revolved around food. I eat when I'm tired. I'm in definite danger of eating if I'm bored.
I read something on Spark that has been helping me.
HALT! Are you
Hungry?
Angry or Anxious?
Lonely or Bored? or
Tired?
I have HALT post it notes in a few strategic places to remind me to analyze before I eat.

Edited by: YESICAN61 at: 4/2/2017 (21:30)
Any time spent creating is time well spent!





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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,579
4/2/17 8:39 P

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I'm an emotional eater, no doubt. Most of the time it associated with boredom which usually occurs in the late afternoon and evenings while at home. Stress, anger, disappointment etc, have the opposite effect. But when I watching TV, working at the PC, or reading at home in the evening, I find myself wandering in the kitchen looking for a snack to "change up the moment." This is a habit I've been struggling with since I've started this program. This time I hoping I can break the habit once and for all.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,502)
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4/2/17 10:26 A
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I read that eating while stressed is a learned behavior ... so you can UNlearn.

To this day ... if life is difficult my mom while tell me to go get some ice cream.

I am pulling out all the stops as we spend several weeks with our DD at her house. I will be out of my routine, in her environment, though it is good stress ... it's stress all the same. Then there's the leaving her in St Louis to come back to our home.

emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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GOING-STRONG's Photo GOING-STRONG Posts: 7,120
4/2/17 8:24 A

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Day 33 - Deal with Emotional Eating

I am an emotional eater. I didn't really realize it until just a few years ago when I was working in the restaurant. Orders would get backed up in the kitchen and I could feel myself getting more and more anxious and stressed. French Fries were kept in a large stainless container and I would find myself reaching for a few to distract myself from those feelings. Now, when I am feeling anxious I can actually feel myself craving food. It eventually became a habit to reach for fries anytime I was waiting for food orders. After I became aware of the feeling of wanting to eat something when I was anxious/stressed, I noticed that I wanted to eat when I was upset, angry, etc. If my daughter or sister called and wanted to talk about different problems they were having I would get distressed and want to munch on something. Being aware of what was happening was a big break-through for me. Now when I feel a response to emotions, I recognize it and can take action to try and distract myself or ignore it.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WALKMAMA's Photo WALKMAMA SparkPoints: (36,772)
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4/2/17 8:03 A

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The day's lesson is one of the key areas for me. I am now aware that I desire to eat in times of stress. That awareness has helped. I still have a long way to go in eliminating this habit. I can do it by building up my resistance habit.

Monica

Central Time Zone
IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/9/17 6:41 P

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I think the only time I'm hungry is when I'm in an emotional state -- the rest of the time, when it comes to food, I can take it or leave it. 8-/

People without weight problems don't eat extra food to help them feel better

Food does not solve problems

I need to practice these thoughts: I'm upset, not hungry. I will NOT eat because I'm distressed. I have NO CHOICE -- I'm definitely not going to eat!

I need to practice these techniques: Distraction. Drinking a soothing no-cal beverage. Relaxation.

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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JEANKNEE's Photo JEANKNEE Posts: 22,443
11/3/16 1:39 A

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Working with a cognitive behavioral therapist taught me to sit with strong emotion. Emotion does not lead to eating for me. Actually, stress robs me of my appetite.

I had plenty of emotional eaters around me growing up. I think part of what kept some of my siblings from eating out of emotion when we were younger is that we simply didn't have food available to eat outside of meals. Now, in adulthood with food more readily available to them, it is a different story. Most of my siblings would describe themselves as emotional eaters. I do not identify with it. The danger to me could lead to not eating enough. Too upset to eat. If the upset goes on for too long, it could mean no food eaten all day. That's not good or healthy either.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,777
11/2/16 11:38 P

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Three parts to this one for me.

Decide NOT to eat. NO CHOICE! Those words fit EVERYTHING!
Endure the pain and tension of the emotion. Suck it up! Good news is doesn't really take very long.
Move on to resolve the emotion or problem. This is the easiest part.

Think enduring the tension and pain is a new skill. Wondering if food ever solved anything or mearly filled the time interval until the tension naturally abated? Maybe I've give food undeserved credit for making me feel better all this time. WOW!

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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
11/2/16 9:48 P

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I have identified my most challenging emotions: anxious, overwhelmed, worried, unsettled, sad, lonely. These emotions are intensified when I'm tired.

I am learning to "sit with strong emotions" as someone on the team had phrased it in one of their posts.

I have made a Big List of Distractions that I pull out when I'm sitting with those strong emotions: read a book, brush my teeth, call someone, talk to someone (poor DH and DS), do chores, play the piano, make a puzzle, practice my Spanish, draw/doodle, write a letter, drink some tea, stretch or do yoga, work my to-do list, make a to-do list, go for a walk, check my emails, read a Spark article, play with the cat ... You'd think I could find enough in there to keep my from the cookie dough.

After my first time through BDS I graded myself a 2 out of 5 in applying techniques to eliminate emotional eating. I'm probably at a 3 now (or maybe a 2.8), but still fight this fairly often. I'll keep working on it. Maybe over the next few weeks I'll work myself up to a 4!

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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11/2/16 7:11 P

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Eating didn't cause the problem, eating is not going to fix it -- plus it will cause more problems .... Who in their right mind would react to a problem with an action that not only doesn't fix it, but causes more problems.

And yet ... this is a huge issue for me in weight loss failure

What is the distorted thinking that needs changing?

Emotional eating is a bad habit, the first thing I think of. Change my habit, mindfully, don't eat, focus on solving the problem. I am good with physical pain as a signal that my body needs attention. I will change my thinking regarding emotional pain, and live with the pain as a signal until the problem is solved. I can do that with physical pain. Plus I don't really have anything huge or unfair in my life that I can't do something about. Nothing out-of-control because it is someone else or something else causing the pain that I can't change so have to suffer. I am thankful for that.

Learn to tolerate uncomfortable emotions and look to solve the source of the discomfort. Uncomfortable emotions are healthy, they signal that something needs to be fixed. Look at the problem more dispassionately. Find the problem. Fix the problem. People without a weight problem don't think of eating to feel better. Stop thinking of eating to feel better and act to fix the problem. That will engage and distract you plus you will be better off with the problem fixed.


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,934)
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11/2/16 5:23 P

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I ran ahead and read this chapter and the next because of our trip starting tomorrow.
Thanks to SP, eating well, regular exercise outside, blue light therapy in darker months and my first reading of Beck, my emotional eating has diminished and is now very rare. I'm thankful for this, as it used to be an everyday problem.
It is interesting that dr. Beck suggests the same technique to calm down in non-food ways as in D13 Overcome Cravings, very helpful!
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
0
110
220
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440
OOLALA53's Photo OOLALA53 Posts: 14,869
3/4/12 3:08 P

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I had a real challenge in that I did not get hungry for dinner at all. I elected not to eat, even though I could have. In fact, I didn't get hungry before I decided to eat a brunch at 11:30 this morning. I decided it was better to keep to a schedule. I'm not sick or anything. I don't know why my hunger went away. I eat regularly and get hungry for my meals most of the time. Occasionally on weekends, I elect to go longer because of lack of hunger. Twenty-four hours seemed like long enough!



Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


3,618 Days since:  I began the NO S lifestyle
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CINDILP's Photo CINDILP SparkPoints: (250,115)
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3/3/12 9:04 P

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My job is stressful. I tend to come home and eat whatever I can find. Emotional eating is my main problem. Its something I have to work on.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Social Workers, Counselors and Therapists




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OOLALA53's Photo OOLALA53 Posts: 14,869
2/26/12 1:02 P

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When I first read Beck, I know I thought it was crazy that she had dealing with emotional eating on just one day. I've lost 25 lbs. with another system over two years, but this wanting to eat when I'm not really hungry is still the bugaboo. My biggest problems are on weekends, as I refuse to plan my food all day on them. The other days of the week, No Choice works really well.

I held to my plan to eat only when I got physically hungry this morning but found myself wavering at stopping when I'm full, so I checked out day 33 again. I commit to implementing the strategies, except that I am going to have a mocha instead of tea. emoticon

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


3,618 Days since:  I began the NO S lifestyle
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MOONSHADOW145's Photo MOONSHADOW145 Posts: 3,262
2/23/12 11:38 P

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I think most of us here struggle with emotional eating. Beck helped me the most here, I think.

Heidi

RESOLUTE— I am going to keep my health and my body’s needs front and center.

RENEGADE— I can successfully lose weight healthily without becoming obsessed with calorie. That takes a different kind of attention, but one that is mindful to what my body needs and how I feel.


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