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How To Overcome Emotional Eating!

Published by Ranaesheart

Emotional eating is the process where a person, either subconsciously or consciously, uses food to mask an underlying emotional need. It is a difficult challenge because many times the person who suffers with this knows only that they are compelled to eat; they do not understand why they can’t control it or the underlying emotion that is triggering such an event.

The truth is, emotional eating occurs at a time when “feeling-wise” you’re at your weakest point, when you’re faced with a difficult choice or because you are bored. It can be brought on by feelings of anger, sadness, loneliness, boredom, stress and defeat.

While initially the strong craving for food is viewed as the answer, it perpetuates the same feelings we are trying to flee from. You don’t think so???

How do you feel afterwards? Are you happy or sad? Do you feel compelled to continue with your weight loss goals or are you more inclined to give up?? Is your stress relieved or have you compounded the situation and it feels worse? Are you more apt to go out and meet people or are you more than ever convinced you are alone?

In allowing the stronger feelings of food to dictate our behavior, we tend to feel we are somehow easing our pain by “treating” ourselves to decadent desserts, feasts set for a king or a trip to a fine restaurant or greasy burger joint. The truth is, we are sabotaging our weight loss efforts!

Part of the learning process comes when we begin to think of ways to avoid this behavior. We need to realize that emotional eating isn’t helping the situation; it provides only momentary pleasure. Later, and lasting much longer, are feelings of sadness, discouragement and disappointment in our choices … as well as the resulting increase in our weight.

An offensive plan is needed to correct our behavior, but first we have to identify the cause.A food journal holds the key! Writing down everything we eat, the portions and the calories is what is called for. Then, beside each meal, write down your emotions. Are you happy, sad, tired, loved, lonely, angry or happy? Write down enough of the events of the day to be able to recall it later as you review your entries. Do this for approximately two weeks to a month. I know it seems like a lot of work … and it is … but you are worth it!!! As you review this information, you will begin to see a pattern develop.

For me, I discovered the feelings of “loneliness” and “feeling unloved and unappreciated” were the times I turned to food for comfort. The act of eating was trying to fill the void in my life.

The feeling of being full and satiated provides a false sense of comfort. When we are full, we feel content…we use food to feel “content” when emotionally we are “not content”.

As we realize “what” the underlying feelings are, we are able to develop a plan of action to change our behavior.

1. We must learn to STOP and THINK and decide IF we are truly hungry. If the answer is “yes”, then we owe it to ourselves to make healthy food choices. If the answer is “no”,then we need to find another way of expressing our feelings.

2. Ultimately, we have to decide “how” to handle these situations. For instance … if we are “lonely” … we need to remove ourselves from home and the temptations of senseless eating. We need to get more involved with people, which results in a widening circle of friends and activities. It is a very “healthy” response to our emotions.

3. We have to realize that we are NOT being kind to ourselves. We have to LEARN to “Feed the Good Wolf” and realize that WE are doing more harm to ourselves than anyone else possibly could. How can we expect someone else to love us if I don’t love ourselves? We also need to realize that it is up to US to change it! Realizing that gives us “Power” over our life and our happiness!

4. We have to learn that each failure leads to success; if it is used as a learning tool, it is not wasted. Forgive yourself quickly, study the situation, make plans as to how to handle it the next time … and the emotional eating episodes will get farther and farther apart. Soon there will come a day when you succeed in beating one. This will give you the fortitude and self-confidence to KNOW that YOU HAVE CONTROL of this!

5. We must reach out to gain support, knowledge, compassion and encouragement from our friends. An online support community is an awesome resource.

Finally, emotional eating is a “symptom” to an underlying problem. It will continue until you address the problem and work to resolve it. In many ways it is the body’s “alarm” to pay attention!

As I am faced with this now … I have learned to look at what is going on in my life … to feel the emotions (emotions will not hurt you) … and deal with the situation. YOU, TOO, CAN DO THIS!!!

Find More Weight Loss Tips And Related Articles At Ranaesheart!

Dieting Myths That You Should Know

Published by jerleung

Do you feel that you are a bit of overweight? Are you trying to lose some weight? You may also have been trying different dieting plans but they do not really work. You will tend to have foods which are of low fat content in order to have a healthier lifestyle. Yet you should try to understand some of the dieting myths otherwise you will not be able to have a healthy lifestyle.

First of all, let us talk about the notion of food with low fat content. A lot of people think that they will be able to lose weight if they can eat foods which are of low fat content. Yes it is totally true that it can be healthier if you take less fat. However, this does not mean that you can lose weight by eating foods with low fat content.

You have to in fact consider the calorie intake as well. There are ice cream and desserts which are of very low fat content. However, you have also to understand that these foods are loaded with sugar and this means that your calorie intake will increase if you eat more such foods. A worse situation is that you will eat double the amount you usually eat when you know they are low in fat content. This will only lead to weight gain instead of weight loss. As a result, you should also consider the calorie intake besides the fat intake.

Some other people will try to eat more foods which are protein rich in order to promote muscle growth. Yes it is very true that it is very important for you to take protein in order to build your muscles. However, one thing you may not really know is that taking too much protein will not be good for you. Your weight may gain if you take too much protein. This is because the excess protein you take will be stored as fat in your body. As a result, you may gain weight if you have too much protein. As a result, you have to know the most suitable amount of protein you should take.

In order to lose weight and keep yourself healthy, you should also do exercises. Jogging can be a very good exercise for you. Even if you do not really have the time for exercising, you may still take a thirty minutes walk from your home to your office in the morning. This will certainly help you to lose weight.

The author has a website on Health, Fitness and Exercises. Be sure to check Weight Loss Pill Reviews and the article Lose Weight With a Gluten Free Diet.

Find out why you haven't been able to loose Weight yet!

Author: Varun Pratap

Ok guess most of you have tried different exercise routines and lots other Diet routines but still you haven't been able to loose weight. So what exactly is the problem?

The problem lies in the stubborn Fat.

STUBBORN FAT
here are many reasons this kind of fat comes in your body, it can be having an unhealthy diet or livers inability to break down the food or insulin insensitivity or deficiency in B Vitamins and some minerals. It also comes because of crash dieting or diets that make you loose fat fast.

Mostly doctors recommend on loosing fat slowly (slow as in 1 pound/week), so that you don't suffer from stubborn fat. With proper exercise plan you can avoid this kind of fat.

I HAVE STUBBORN FAT...WHAT TO DO?
Patience, Daniel son, Patience. Good things take time.

As Said have a proper diet and exercise plan for yourself. And then don't get into fat loosing marathon. Go slowly. You didn't get fat overnight, It took time. So have some patience, Enjoy the process.

Don't eat food that spikes up your insulin level. ie. simple carbs. Control your insulin level. Avoid food that you are allergic to.

Minimize alcohol consumption.
Drink pure, filtered water.
Avoid non-organic food.
If you keep all these points in mind and work towards your goals slowly, I can bet that you'll beat off those extra pounds and that stubborn fat in just couple of months.


Varun Pratap is helping people take the right lifestyle Decision for Health with His Website www.lifestyledecision.com

Eat breakfast, lose weight

Find out why a morning meal helps you to maintain a healthy weight and get a nutritionist's five best breakfast suggestions.

By Dr. Joey Shulman

Do you remember when Mom told you breakfast was the most important meal of the day? She was right, of course! Medical research shows that skipping meals promotes -- rather than prevents -- weight gain.

A recent study published in the American Journal of Epidemiology concludes that skipping meals and eating less frequently may result in packing on extra pounds.

The study's findings showed that:
- People who ate four or more times a day were 45 per cent less likely to be obese than those who ate three times a day or less.
- Skipping breakfast links to a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.

How your metabolism works
Picture your metabolic rate shaped as an ice cream cone or an inverted pyramid. Starting at the top, it's at its highest in the morning and starts to decline on a gradual level as the day progresses.

Unfortunately, many of us have a backwards approach to eating when it comes to weight loss and meals. We skip breakfast for a variety of reasons such as lack of hunger, a busy schedule or to save on calories. While this seems to make sense with a "calories in, calories out" theory, research consistently demonstrates that skipping breakfast typically results in weight gain.

Another research study published in the European Journal of Clinical Nutrition showed that skipping meals and irregular meal patterns could decrease insulin sensitivity, thereby promoting weight gain and increasing cardiovascular risk factors. In a nutshell, eating erratically signals the body to burn calories slower and conserve fat.

Eat light, within 90 minutes of waking
To lose weight, you need to start your day off with a reasonable amount of food. At first, this suggestion may scare breakfast skippers who are not hungry in the morning or don't think they have time to eat. You don't have to eat immediately after rising out of bed, but you should try to eat your first meal within an hour to an hour and a half after waking for best weight loss results.

You also don't have to eat a huge meal at this time of day. A healthy and balanced breakfast of approximately 300 calories is all you need to spark your metabolic engine.

Healthy breakfast foods
Avoid refined flours and sugars in the early morning. These foods rank high on the glycemic index and make your blood sugar and insulin levels bounce around. Examples of high glycemic index breakfast items include white bagels, instant oatmeal, breakfast bars and muffins.

As a general rule, try to incorporate some protein and healthy fat into your breakfast to keep yourself satiated and blood sugar levels stable. Examples of healthy breakfast choices include:

- Protein smoothie
- Scrambled eggs (or egg substitute) with cheese
- A poached egg on whole grain bread
- Yogurt with fruit and nuts
- Protein powder mixed into slow-cooking oatmeal
- Toast with natural peanut butter

Healthy breakfast recipes
Below, you'll find my top five quick and easy breakfast choices to fill you up and trim your waistline. Bon appetite!

1. Blueberry yogurt crunch Calories = 290
• 1/2 cup of low fat yogurt
• 1/2 cup of mixed berries
• 2 tsp of walnuts sprinkled over top for extra crunch and omega 3 fats

2. Frozen strawberry banana smoothie Calories = 300
• 5 ounces of soy milk or 1% cow's milk
• 1/2 frozen banana and 1/2 cup of frozen strawberries
• 1 scoop of vanilla protein powder
• 1 tsp of flaxseed oil (to be kept in fridge)

3. Cottage cheese and fruit crunch Calories = 280
• 1/2 cup of 1% cottage cheese
• 1/2 cup of blueberries + 1 small banana sliced over top
• 1/2 cup of bran cereal

4. Cheesy eggs Calories = 290
• 1/2 cup of egg whites
• 1 large omega 3 egg
• 2 ounces of grated low-fat cheddar or Swiss cheese
• 1 slice of whole grain bread

5. Open-faced peanut butter & banana sandwich Calories = 249
• 1 slice of omega 3 whole grain bread
• 2 tsp. of natural peanut, almond or cashew butter
• Slices of bananas over top

Dr. Joey Shulman, DC, and registered nutritionist, is author of the national best seller The Last 15 -- A Weight Loss Breakthrough and president of Shulman Weight Loss Clinic. For more information or to book a free weight-loss assessment, visit www.drjoey.com.

Looking for more morning meal ideas? Check out 10 breakfast recipes to get your day off to a great start

Keep fit is on the move from centre

Rutland park is new home

Keep-fit facilities are set to move as steps toward the final closure of the Albion Leisure Centre begin.

A new gym for people with special needs and a resurfaced tennis court at the Rutland Sports Park on West End Drive will be available from next month, to accommodate the former users of the East Street centre.

Forty seven of the 54 activities from the Albion have been relocated to other facilities, with a decision due on four more. Just three haven't been relocated.

But the move to keep the activities local has done little to ease the concerns of the majority of users who called for the building to be turned into a community building instead of its closure.

Erewash Borough Council decided to close the Albion Leisure Centre because there were marked year-on-year rises in costs and relatively low overall usage, despite high customer satisfaction levels and use by a wide range of groups and sports clubs.

The centre premises also needed significant capital investment of up to £600,000 in the short term to meet the council's legal duty under the Disability Discrimination Act and to undertake mechanical, electrical and structural improvements to the building, and three separate strategic assessments of the demand for sports halls in the borough
indicated that there was overprovision of such facilities.

Cllr Mike Wallis, Lead Member for Culture and Leisure Services, said: "The decision to close the Albion Leisure Centre was one of the most difficult decisions taken by the council but in the circumstances it was one that had to be made.

"I have worked hard with officers to keep to a minimum the impact of the closure and so I am really delighted that so many activities have been relocated, in many cases, into better accommodation than they enjoyed at the Albion Leisure Centre."