LOSE THE BABY WEIGHT: Emotional Eating

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LOSE THE BABY WEIGHT Emotional Eating Wrap Up

• Week 8

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Emotional Eating

• The practice of consuming food in response to
  feelings instead of hunger

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Emotional Eating

• Excitement
• Boredom
• Loneliness
• Stress
• Anxiety
• Relationship problems
• Poor self-esteem
• All-or-nothing thinking
• Outside pressure
• Depression

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Emotional Eating

• Poll Have you ever eaten for reasons other than
  hunger?

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What does emotional eating lead to?

• Guilt
• Weight gain
• Inability to lose weight
• Feeling of being out of control

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VICIOUS CYCLE

• Of

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HOW TO DEAL?

• Learn to identify your eating triggers
• Emotional
• Situational
• Physiological
• Social

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Emotional Triggers

• Eating in response to negative feelings like
• boredom
• loneliness
• depression
• stress
• anxiety
• anger

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Situational Triggers

• Eating out of habit or temptation
• Being around others who are eating
• Seeing food ads on TV
• Passing by restaurants or food stores
• Seeing free food at work or at an event

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Physiological Triggers

• Eating to help soothe physical feelings in your
  body
• Fatigue
• Lack of energy
• Pain
• Thirst
• Not sure

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Social Triggers

• Eating because
• Others encourage you to eat
• Family tradition
• To fit in or make someone happy
• Its what others are doing
• Overeating at parties or events

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POLL WHAT USUALLY TRIGGERS YOU?

• Emotional
• Situational
• Physiological
• Social

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COMMON TRIGGERS FOR BUSY MOMS

• Fatigue!
• Kid food lying around
• Encouraging your kids to eat
• Bored at home
• Pregnancy habits die hard

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BREAKING THE CYCLE ITS POSSIBLE!

• Keep a food and exercise diary
• See food/emotion associations
• Identify patterns
• Identify triggers

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BREAKING THE CYCLE

• Make a list of non-food activities you enjoy.
• Magazine
• Music
• Walk around block
• Yoga pose
• 5 minutes of couch time
• Vacuum
• Organize a drawer
• Write an email to a friend
• Phone a friend (emergency contact)
• Question game with spouse
• Take a shower

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BREAKING THE CYCLE

• Post list in a visible place
• On fridge or cupboard

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BREAKING THE CYCLE

• When a craving strikes, follow 4 steps

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STEP 1

• Stop.
• When youre about to reach for food, simply stop

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STEP 2

• Breathe.
• Close your eyes for 4 breaths
• Helps stop the emotional reaction

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STEP 3

• Reflect.
• Ask yourself why youre about to eat
• Bring mindfulness to eating
• Opportunity to make a good decision

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STEP 4

• Choose how to proceed.
• Eat a pre-thought-out portion
• Practice mindfulness while eating the food you
  were craving
• Do a non-food activity

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BREAKING THE CYCLE

• Replace old habits with new ones
• Ex smoke break

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BREAKING THE CYCLE

• Habituating new habits
• Good habits just as hard to break as bad habits

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REWARD YOURSELF FOR PROGRESS

• Recognize small successes by
• Verbal encouragement
• Self-rewards

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REWARD IDEAS

• Earn the things you love
• Point system?
• Encouragement from someone
• Something every time you avoid emotional eating

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THE ULTIMATE REWARD

• Seeing results and getting closer to your goal!

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SUMMARY

• Keep a food record
• Identify your personal eating triggers
• Develop a list of alternatives to eating
• Follow the 4 steps when an urge strikes
• Reward yourself along the way

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HELP YOUR CHILD AVOID EMOTIONAL EATING

• Encourage open communication
• Dont make food a battleground
• Provide a healthy food environment at home
• Allow kids to listen to their bodies what to
  eat, when to eat, how much to eat
• Involve kids in healthy food prep
• All foods created equal
• Establish routines
• Limits are OK youre in charge!
• Accept and be flexible with yourself model how
  you want them to treat themselves

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GIVEAWAY

• Metromint

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WRAP UP

• Access to website forum
• Until end of 2011
• Send me your food record for review
• Until end of 2011
• Keep doing your homework!

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WE WANT YOUR FEEDBACK!

• Emailed survey
• Testimonials

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NEXT CLASS

• January!
• Special deals for veteran LTBW ladies

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ESPECIALLY FOR YOU

• 49 to join again, or
• FREE if you refer someone
• Your referrals get 10 off
• Must sign up by Halloween!

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WHY PARTICIPATE AGAIN?

• Recover from the holidays (!)
• Stay accountable
• Solidify what youve learned
• Get individual help
• Lots of new stuff
• Live online cooking demo
• Video classes
• New guest speakers
• Even more giveaways
• The material you asked for!

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CHECK YOUR EMAIL FOR

• Post-class survey
• Sign-up reminder in Sept and Oct
• Testimonials

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THANK YOU!!