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10 tips for emotional overeating!

#1
Found this online - it's by someone called Linda Spangle ( Got her name from SHAZZA who posted about the Gratitude Diary - thanks Shazza)
Linda Spangle | Weight Loss Joy! - where dieters become success stories
It's mostly commonsense but it helped me to see things down - like a list of rules I can follow!​



1. Write it away​
Next time you get a craving for a specific food, such as cheesecake, write it down in a
notebook. Recording a food thought takes it out of your head.​
2. Take two bites​
Don’t deprive yourself of your favorite dessert. Instead, take two bites. The first two bites
of any food always have the most flavor. After that, you’re just “feeding.”​
3. Food becomes wasted​
Stop feeling guilty about throwing away your kid’s other half sandwich or the leftover
food on your plate. In reality, if you eat food your body doesn’t need, it’s wasted!​
4. Set tiny goals​
Stick to an exercise plan by creating repeated success. Set small, achievable goals. If you
can walk for five minutes a day, then start there.​
5. What do I​
really want to chew on?

When you crave crunchy or chewy food, think about what’s bothering you in life. Is it
finances? Kids? Deadlines? Since eating won’t change it, try to cope in some other way.​
6. Instant way to stop eating​
When you’ve had a bad day and start eating nonstop, go brush your teeth. If you’re not
where you can brush, eat a distinctly opposite flavor. To block a sweet taste, suck on a
lemon wedge or eat a sour pickle. To block salty or spicy triggers such as salsa, reach for
a stick of gum or strong mint candy.​
7. No more cheating​
It’s impossible to cheat with food.​
Cheating refers to something illegal or immoral, and food
is neither of these. Instead, refer to your
choices. “I made a choice to eat a cookie today!”

8. Eat in the presence of others​
To overcome your patterns of sneak eating, make a policy that you’ll always eat sweets
or favorite foods in the presence of at least one other person.​
9. Small wins​
Write down at least five things you did today that were small accomplishments. Before you
go to bed, read your list out loud and tell yourself you’re a great success.​
10. No more deprivation​
Instead of feeling deprived or feeling left out, ask yourself, “What does my weight deprive​
me of?” Make a list of the things you’re missing out on by being overweight.

__________________
 
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#2
Thanks for the post.
 

dehli

Silver Member
#7
Thanks for those tips
Instead of feeling deprived or feeling left out, ask yourself, “What does my weight deprive​
me of?” Make a list of the things you’re missing out on by being overweight.

I must remember this, I often feel deprived and sorry for myself when my family are tucking into things like buttered toast and cheese.
 
#8
^^ same here, at work its a nightmare I feel so left out but then everyone at work has gained weight (me included) so really it would be better to just say no.

Also the wasting food, I feel that if its bought it should be eaten as its wasting money but I guess that thought should go before buying it - wasting calories on nutritious foods is far worse.
 
#10
These are great tips! Can I copy these and place them in my blog?
 
#11
These are fantastic! Have printed off and will stick on my wall! Thanks for posting x
 

Rela

Wannabe Lean!!!
#13
Wow they're great, the one about throwing the kids leftover food away instead of eating it is so obvious but I always do that, I think 'its such a waste' and eat it myself LOL. Not any more!! :)
 
#16
I've got to sy, the only thing I don't agree with here is number 2 - if I just have a couple of bites, I won't be able to stop and I'll just keep on eating!

The eating in front of people is so sensible though. IT's the food you eat tucked away in your room that's bad, because you wouldn't dare to eat that much in front of others! I guess if you live alone, you could change that to thinking about whether you'd be happy to let someone see you eat what you're eating...xxx
 
#19
8. Eat in the presence of others​
To overcome your patterns of sneak eating, make a policy that you’ll always eat sweets
or favorite foods in the presence of at least one other person.


exactly what i don't do!!!​
 
#20
was nearly in tears reading this, cos it sounds so easy but in reality its not easy at all:( and just thinking of how easy it should be. but i'll get there:)
 


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