Posts Tagged ‘fast food’
Guest Blog: Five Strategies to Stop Emotional Eating
By Lisa Goldberg, Licensed Clinical Nutritionist
In the 15 years that I have been helping my clients lose weight by changing their mindset, habits and behaviors around food and eating, I have observed that more than any other influence, our emotions seem to sabotage our eating behavior.
If emotional eating is something you struggle with and it keeps you on the diet roller-coaster, I want to offer you some strategies that you could start to implement so you could change your behaviors and begin to stop emotional eating. The next time you find yourself wandering into the kitchen or thinking about the fast food drive-thru, try implementing these strategies:
5 Strategies to Stop Emotional Eating
Strategy #1
When you “feel like” you want to eat, ask yourself “ AM I HUNGRY”? If you are not, try to figure out what you are really feeling that is making you want to eat. If the feeling isn’t hunger, make a cup of tea, drink some water or brush your teeth. (Believe it or not, this really works!)
Strategy #2
When you want to eat because of how you feel and not because of hunger, use the acronym H.A.L.T. and decide if you are Hungry, Anxious or Angry, Lonely or Tired. Find another way to soothe those feelings rather than through turning to food. And remember: Food won’t ever fix your feelings — and can often leave you feeling worse after a binge!
Strategy #3
Be sure you are pre-pared and pre-planned for all of your meals and snacks. Always have a healthy snack in your bag or your desk so you do not get too hungry and make bad choices. Have food in your home to prepare healthy meals and take a few minutes to look at the restaurant menu online before you go out to eat so you make the better choice before you get to the table. Planning ahead helps you make good choices and if you fear getting hungry, you are prepared.
Strategy #4
Always remind yourself what you really want. You think you want the pastry in the moment, but what you really want is to lose weight and feel better about yourself. Also remember WHY you are telling yourself no. If you remember your why it will feel less punishing. Dropping a few pounds and feeling good about yourself will last longer and taste better than the pastry. Trust me on this!
Strategy #5
Each morning when you start your day, spend some time thinking about staying mindful in regard to your choices and what you really want for yourself. Any time you eat, you choose what goes in your mouth. Practice asking yourself “Why would I choose to eat something that makes me feel bad longer than it makes me feel good”? When you make choices that make you feel good, it prevents that voice in your head that says “I’ve blown it so I may as well keep going”.
The fact is, when you learn how to honor your hunger and learn how to get comfortable feeling your feelings, you will feel better both physically and emotionally and set yourself up for long-term success.
About the Guest Blogger:
Lisa Goldberg is a nutritionist with a Masters degree in Clinical Nutrition from New York University. In addition, her certifications and Licenses include: Certified Nutrition Specialist, Certified Dietician/Nutritionist licensed by New York State, Certified in Adult Weight Management by the ADA. Lisa is also a personal trainer certified by the American Counsel on Exercise since 1994. She was the Nutritionist at the New York Stock Exchange from 2003-2007 and for 10 years served as the nutritionist to traders on Wall Street. Anyone who would like to discuss their weight loss goals with Lisa can schedule a free 30-minute weight loss consultation with her by clicking here. (Simply let Lisa know you found out about her on the Just Stop! blog.)
A Note from Gregg:
As some of you Just Stoppers might remember, I have been lucky enough to be a guest in nutrition rockstar Lisa Goldberg’s recent weight loss summits not once, but twice. I love Lisa’s total approach to wellness, which not only includes getting to a healthy weight, but also enjoying life and learning to love and appreciate yourself in the process. And because we’ve had such a good time working together and sharing ideas, Lisa has graciously asked me to participate in her upcoming 6 month online group weight loss program (for the body, mind and soul) – during which you can discover how to break old habits and behavior patterns that keep you from losing weight once and for all. Holistic Health Coach Nicole Benson will also be joining us to add her knowledge and expertise.
Any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.
Fast food, poor nutrition
Over a decade ago, around the time I’d lost over 250 pounds of excess weight and knew I wanted to keep it off forever, I swore off fast food. Sure, it’s cheap. But there’s a higher price to be paid in regard to our health. And this decision turned out to be one of the most positive and healthiest I’ve ever made.
On the subject of fast food (and focusing in on the McDonald’s fast food chain in particular), New York Times best-selling author Vani Hari (AKA “The Food Babe“) recently posted information for “…Everyone That Still Eats at McDonald’s (Even if they won’t admit it)” which features the chart you see here, detailing some concerning ingredients that fast food giant McDonald’s still uses in much of what they sell (and what so many people still consume).
For more information on each of these ingredients, click over to Food Babe’s post, which details what she calls “the worst 12 ingredients at McDonald’s that no one should be eating” — even noting that 8 of these ingredients aren’t even used at the McDonald’s in the United Kingdom. After reading this list, you might be wondering why you are still eating at McDonald’s (if you are), or perhaps, as Ms. Hari suggests, want to share this information with people you know who still eat there.
Games people play
Photo Source: blackdoctor.org
These days when I think back to some of the misadventures that I had when being over 250 pounds overweight, I often chuckle to myself while also admiring my stamina for not only getting through that time in my life, but also conquering it by taking off all of those excess pounds. But during the time I weighed over 450 pounds it was a different story entirely. Not only was I trying to hide what I was going through from the rest of the world, I was also trying to hide my exploits (and the fact that I was the reason I was so heavy) from myself.
Case in point? When I would make my daily treks to fast food restaurants to order multiple entrees to then take home for lunch or dinner. Not only did I prefer to eat in private (thinking I would be adversely judged if anyone saw me actually consuming food out in the “open”), but I also preferred to wear an oversized bathrobe while eating – a clothing item that didn’t require any pain when wearing. (At 450+ pounds most of my clothes – even the balloon-y, oversized ones – were very uncomfortable when being worn.)
Yet I wasn’t merely content to eat in private. I didn’t want anyone in public – or even at the fast food joints – to know I was ordering all that food for myself. Thus, I came up with what I thought was an ingenius plan. I used to scribble everything I wanted onto a piece of paper and, when arriving at the counter to place my order, would read off of it – as if I was ordering for a group of people. Add to that, I would order several more drinks than I needed (and a variety of drinks at that) to further cement my charade of “Ordering for a small group.”
Even if I utilized a drive-through to place my order, I would have a list in hand and “pretend” to read off it (as if I were a great voiceover actor) – just for the entertainment of whomever was at the other side of the ordering microphone. And when I would finally reach the drive-through window, I would often hand the employee my list and ask them to throw it away – as if “visual proof” was a crescendo (of sorts) to my great performance.
Of course, looking back, I can see that the only person I was “fooling” was myself. I imagine that most employees of the restaurants I frequented couldn’t have cared less about what I was ordering – much less whom it was for. And if they did care, so what? And yet I kept this “Lying game” up for years (during my most obese period in life).
Back then, I never imagined that I would share this “deep, dark secret” with anyone – much less write about it publicly on a blog. But I’ve learned over the years that sharing tidbits like this not only helps others realize they’re not alone in their mental and physical struggles to take off the pounds, but also to help myself accept my past and stay committed to never returning to that kind of mental game playing again.
Have you ever played out a similar “game” to fool others and/or yourself? What were the results? Is it anything you feel like sharing? I promise not to judge. Again, our confessions to one another only serve to bond us – not to mention help us (and others) – proving that old addage to be true: What doesn’t kill us, makes us stronger. Or, at the very least, gives us a good chuckle.
Follow
-
