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Weight management PDF Print E-mail

Weight management:  Obtaining your Ideal Body

 

The habit of over eating has become and is so well-ingrained in our mind and body, it almost seems to be reflexive action.  Regardless of  the the reason you eat, each reason has its own particular trigger and provide to you its own unique satisfaction.  You decided you wanted to regain your ideal body by become and remaining a conscious non-overeater.  Taking away any one of the reasons/habits can sometimes cause personal distress or hightened cravings for the particular food(s).   To lessen and eliminate the distress, a program of attentive eating and counseling can be of immense help.  There are so many dieting programs touted in the media, from friends and even medical proffessionals, we become very confused by the various promises of each type of dieting program.  It is necessary to find out and know the reason we start eating, or have that extra portion.  It also does not help to go to the salad bar and load up our salad with all of th creamy dressings even though the brand or sign may say low calorie.  Instead of taking a small portion of what we desire to eat, we load up our plates.  Take a small portion of the foods offered and then return if still hungry.  Eat to satisfy the body's need and not because the eyes are bigger tan the stomach.  Those super-size portions or drinks do not help either.  A bit of exercise also helps. 

 

EATING ASSESSMENT 

The following questions are to discover some triggers that can cause you to sabotage being a non-overeater.

  1. You eat to reward or entertain yourself.
  2. You eat to lessen or negate an unpleasant experience.          
  3. You eat to nurture yourself
  4. You eat when you need love.
  5. You eat because you are afraid.
  6. You eat to relieve stress or provide a break in your activity. 
  7.  You eat because you are uncomfortable in social situations.
  8. You eat to control your weight.

Pinpointing When, Where, and Why you eat

 The following exercise will help you to further analyze your pattern.   To identify when you are most likely to OVEReat where you OVEReat and why you OVEReat; check a yes or no next to each item in the list below

 

When I eat when I am feeling

 Isolated                          Nervous                          Bored                   Stressed

Hyperactive                 Happy                              Sad                       Lonely

Frustrated                    Anxious                           Afraid                   Other

 

 WHERE   I over eat

 At sports events       At business lunches               At social events                    In bed(dangerous)

In front of the tv      In groups                                 While reading                       During coffee breaks

Between office/home                                         At meals/after meals                 In the car

In a cocktail lounge or bar                                       At my desk                           Other

 

Why    I over eat

 Love                                   whenever I need a Reward                          Companionship

Something to do              A change in my activity                                To compensate for something unpleasant

To relax                            To feel more important                                 To feel secure

Sexual attention             To be noticed                                                   To Look occupied

A break in the routine

 

 After you have pinpointed the times, locations and reason you eat, you can begin to develop new strategies to become and remain a non-over-eater