Don't dread getting on the scales anymore
Following the latest recommendations from NICE, it has been highlighted that weight loss is more effective when our behaviour towards food is changed.
Mindful eating, behavioural changes and understanding the reasons we eat what we eat are key in helping with long term weight loss and management.
MBACP (Senior Accred) Therapeutic Counsellor for LighterLife, Annie Wilson, believes that many of us get trapped in a cycle of yo-yo dieting by focussing too much on food and not enough on why we overeat in the first place.
Here, Annie explains how we can change our attitude to WHY we eat to help us ditch yo-yo dieting for good.
THINK ABOUT WHY YOU’RE EATING – IS IT EMOTIONAL?
“Pay attention to what you are eating, when you do this and how you do this”
Many of us eat subconsciously, either through boredom or stress. Think about it; do you sometimes find yourself picking at food whilst at your desk, shocked when you have seen that you have eaten a whole bag of sweets? You need to start focussing on whether you are actually feeding a physical hunger or whether you are using food as comfort. Every time you want something to eat, start to think about whether it’s genuine hunger. It’s also worth seeing if you have any patterns of behaviour, such as ‘treating’ yourself when you get home from work. If so, you need to start trying to break these habits.
“Know and be aware of your triggers”
Many people find weight loss especially difficult when they are in stressful situations. If you become aware of the triggers that are leading you to reach for that ‘treat’ then you may be on the right track to stopping it. For example if you are aware that you snack at your desk when stressed or pick at food while you are cooking, think about why this could be. Knowing your trigger points will make you consider why you are eating and might stop you reaching for the next snack.
“Don’t use food as a treat or reward”
As a child we get used to being given food as a treat or reward. This habit often ends up spilling over to our adult lives. Treat yourself in other ways, such as a fun activity or speaking to a friend, rather than turning to food.
“Deal with your negative feelings surrounding your weight”
Being overweight can often make you feel extremely self-conscious about your appearance. These negative feelings can often lead to you not addressing them but to just reach for your chosen ‘comfort food’ (or as well call it, discomfort food). It’s important to not let your weight define you and become the reason you turn to food. Focus on what you are happy about with yourself and this will begin to interrupt the negative feelings.
HOW TO STOP EMOTIONAL EATING
“Use distraction techniques to stop from snacking”
I believe that often food is used in an effort to quiet some underlying discomfort, whether you feel it’s significant or not to you. You should, therefore, identify distraction techniques that can work to satisfy your ‘hunger’ as opposed to actually eating. Doing some exercise, having a glass of water, reading a magazine and phoning a friend are all examples of as adequate distractions from food.
“Think about how you will feel after you have that snack”
Next time you find yourself reaching for that unwanted snack stop and think about it. If you eat it, will it really satisfy you or will it leave you feeling guilty? Focus on your weight loss goals to keep you on track – as good as that chocolate bar or packet of crisps might make you feel initially, think of the long term feelings of achievement you will feel after succeeding in your weight loss goal.
WHAT TO DO WHEN YOU’RE PHYSICALLY HUNGRY – HOW NOT TO OVEREAT
“Eat a portion size you are comfortable with and don’t match that of your partner”
I see many clients who put on weight when getting into a relationship. This is often due to women, in particular, relaxing in regard to what they eat and also matching portion sizes with their partners. You should therefore think more carefully about portion control and whether you really need the all of the food that is put in front of you.
“Stop eating when you are full”
Similar to how we use food as a reward, we are taught as a child to eat everything on our plates. You need to get to the “adult ego state” – where we are able to make our own decisions and not respond to outdated messages from our childhood. What an adult should do is simply stop eating when full.
“Learning to deal differently with the situations that led to weight gain is key to weight management”
Weight management is hugely important to the LighterLife programme, however, maintaining your weight loss can often be the most difficult part. The challenges you might face to maintain your weight can range from dealing with specific situations to learning to listen to your body or even recognising, when you feel a certain way, you reach for food again. Recognising these situations and addressing them is key to keeping your weight off for good.
Tagged in Diet Healthy Body Weight loss