How Do Emotional Eaters Lose Weight Without Dieting?

If you aren’t going to diet, how are you going to stop emotional eating and lose weight? 

After many diets I am sure you have created rules about what you can and can’t eat.

It is important to not look in a book to figure out which foods feel safe and which ones make you want to eat more on. High protein, low carb, calorie counting, low fat and the list goes on…

With all the mixed messages and all the programs you have tried, how do you know which one is for you?

One of the first things I ask my clients to do when they come into my office is to create a list of foods that they find works for them.

There is a big difference between nourishing your body mentality and a diet mentality

I am going to teach you to find the right eating plan for you right now.

 

Step one: Write out how you view a diet versus nourishing your body.

There is a big difference between the two and your perspective is a big part of what is going to help you be successful.

If you are struggling to see the difference, I would be happy to have a free chat with you to brainstorm how you view the two. Feel free to contact me here

Step 2 : Create a list of foods you find nourishing for your body that make you feel good.

These are the foods that you should try to consume 80% of the time.

They tend to usually include lots of veggies and fruits, lean proteins and complex carbs.

Notice what foods you find nourishing that makes your body feel healthy and content.

 

Now for the fun part that is probably new to you. Let's look at foods that are less nourishing that taste really yummy.

 

Step 3: Create a list of foods that you find high risk.

These are foods that you find hard to have in the house. You know the ones that take over your mind and consume your every thought and you can’t stop thinking about? The ones you eat really quickly so you won’t have be tempted by having them in your home anymore? 

What is on your list? Is it chocolate? Ice cream? Chips? Be more specific!

What type of ice-cream or chocolate? 

Step 4: Create a list of low risk yummy foods.

These are food that may not be fueling your body, but are quite yummy and you find manageable.         

These are the food that you want to still enjoy , as a small percent of your diet.

Some examples may be:

Air pop popcorn with butter and salt, dark chocolate, gelato, grilled cheese, pizza. For some people it may be chips and/or ice-cream.

Step 5 : Ensure you are having the nourishing foods 80% of the time and the low risk yummy foods 20% of the time. 

Think of our body as a car. You may fill it up with regular gas which does the job, but premium gas will make it run as smooth as can be.

 It is not realistic to put premium in all the time, but over time we know the more you put this gas in your car, the best it will run.

 So why am I talking about gas in your car? This is the same as how we fuel your body. This is less about diet and more about nourishing your body the majority of the time..

 If you can nourish your body with whole foods most of the time, it will feel really great and run smoothly. This does not mean you are going to always eat this way, but if you can focus on nourishing your body 80 percent of the time then you can put less nourishing foods in the rest of the time.

We are all different and have different foods that we struggle with. Start creating your list and pay attention of what works for you and what doesn’t.

 

 

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here   

 

 

 

How Do You Lose Weight Without Dieting?

If you aren’t going to diet, how are you going to stop emotional eating and lose weight?

After many diets I am sure you have created rules about what you can and can’t eat.

It is important to not look at a book to figure out which foods feel safe and which ones make you want to eat more on. High protein, low carb, calorie counting, low fat and the list goes on…

With all the mixed messages and all the programs you have tried, how do you know which one is for you?

One of the first things I recommend to my clientswhen they come into my office is to create a list of foods that they find work well for them.

I am going to teach you to find the right eating plan for you right now!

 

There is a difference between theyour body mentality and the diet mentality.

 

Step one:

Write out how you view a diet versus nourishing your body

There is a big difference between the two and your perspective is a big part of what is going to help you be successful.

If you are struggling to see the difference, I would be happy to have a free chat with you to brain storm how you view the two. Feel free to contact me here

Step 2

 Create a list of foods you find nourishing for your body that make you feel good

 These are the foods that you should try to consume 80% of the time.

They tend to usually include lots of veggies and fruits, lean proteins and complex carbs.

Notice what foods you find nourishing that makes your body feel healthy and content.

         

Now for the fun part that is probably new to you.

Lets looks at foods that are less nourishing that taste really yummy.

Step 3

Create a list of foods that you find high risk

These are foods that you find hard to have in the house. You know the ones that take over your mind and you can’t stop thinking about? You eat really quickly and need to ensure you finish it so it won’t be in your home anymore.

What is on your list? Is it chocolate? Ice cream? Chips? Be more specific!

What type of ice-cream or chocolate?

 

Step 4

Create a list of low risk yummy foods

These are food that may not be fueling your body, but are quite yummy and you find manageable.         

These are the food that you want to still enjoy at times without guilt.

Some examples may be:

Air pop popcorn with butter and salt, dark chocolate, gelato, grilled cheese, pizza. For some people it may include chips and/or ice-cream.

Step 5

Ensure you are having the nourishing foods 80% of the time and the low risk yummy foods 20% of the time.

If you have a car it’s probably not often you fuel it with diesel. It will destroy your car over time. You may fill it up with regular which does the job, but premium gas will make it run as smooth as smooth can be.

It's not realistic to put premium in all the time, but over time we know the more you put this gas in your car, the better it will run.

So why am I talking about gas in your car? This is the same thing as how we fuel your body. This is less about diet and more about nourishing your body.

If you can nourish your body with wholefoods most of the time, it will feel really great and run smoothly. This does not mean you are going to always eat this way, but if you can focus on nourishing your body 80% of the time then you can put less nourishing foods in the rest of the time.

 We are all different and have different foods that we struggle with. Start creating your list and pay attention to what works for you and what doesn’t.

 

Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Quiz.

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here

 

 

How To Stop Eating Your Feelings

When was the last time you were angry or frustrated with somebody you love?  It happens to most of us all the time. The more important question is how do you handle it?

Their is a big difference with people who communicate effectively and people who struggle with communication.  If you comfort yourself with food after a yelling match or suppress your feelings with food right away, you are probably an emotionally eater.

I’ll teach you to communicate in a non-confrontational way and avoid using food to manage

 Take a look at this example:

You prepared dinner for your husband and he comes home an hour late.  It annoys you because you worked hard to prepare it and he didn’t bother to even let you know he would be late. You’re worked up and turn to your comforts of food.

As soon as he walks through the door, you say, “I can’t believe you are so late! I made dinner for you and you couldn’t even bother to come home on time!” He immediately responds with, “I can’t believe that you are yelling at me! I have had a long day and I don’t want to hear this from you right now!” He then storms out of the room.

In this example, you, the wife, are communicating aggressively and ineffectively, perpetuating an angry and defensive response from him. You are also sitting with the stress and anger and probably are turning to an easy comfort… food.

Now consider this…How you can sit with your feelings and then communicate more effectively in a way that doesn’t cause him to become so defensive and you to get more angry?

 

This is how you can communicate your feelings in a positive way without turning to food.

He’s late, notice you are getting worked up. You try to call him and he doesn’t answer. Take 10 deep breaths.  Instead of going for food, consider writing him a note saying you stepped out and will be back or going upstairs and taking a hot bath.

He arrives home an hour late.  When he walks in you say, “Hi, I have to tell you when you come home late, it upsets me because I spend a long time preparing dinner and I need you to let me know when you are going to be late so I don’t sit around and wait for you.” He responds by saying “I’m sorry that I’m late honey. Next time, I will let you know when I’m running late.”

In this example, you have taken a simplistic and much more effective approach. You have calmly explained to him why you were angry and how he can avoid upsetting you in the future. Given the way you approached the situation, he understood and responded with an apology as opposed to reacting defensively and aggressively. 

To implement the approach, you just need to follow three simple steps, which can be referred to as the WIN formula:

1.     When you did this:

The first step is to identify the “when”; you must explain the timing of the situation and the facts. Instead of yelling at the person that you are upset with, you should calmly explain to him or her when it is that you became upset and the facts surrounding the situation.  This will demonstrate that you are willing to resolve the problem as opposed to merely looking for a fight.

2.  I felt this:

The second step is to express how the person’s actions made you feel. By approaching the situation in a positive and pleasant manner, as opposed to yelling at the person, he or she is more likely to listen to what you have to say rather than blocking it out.  This will surely yield a more desirable result.

3. Need you to do this: 

The third and final step is to express to the other party what you need from them in the future to ensure that this type of a situation is not replicated.  This is the preventative aspect of the formula. 

Learning how to effectively communicate can be quite easy. Applying the WIN formula will allow you to express your feelings in a more meaningful way and will undoubtedly produce better results.  Ultimately, your relationships with your friends, family members and significant others will prove to be stronger and less strained if you commit to following the WIN formula. 

The benefit of communicating is to build a healthy relationship, but the main goal is that you don’t turn to food to suppress your feelings. This tool is one of the most effective ways to communicate. Start putting it into place and feel free to reach out if you need any further support.

Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Toolkit.

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here

Are You Ready To Stop Emotional Eating and Lose Weight?

You know that feeling when you feel disgusted with yourself for eating too much ? You tell yourself “This Monday will be different! I am going to stick to a new diet?”

So how do you know if you’re ready to start making permanent change?

What is the difference between this Monday and the 10 other times you have started a new diet again?

Is it different because you’re so ashamed of yourself that you’re motivation is the reason it will work this time?

Well, I am going to tell you that self-hatred does NOT get you to your goals of losing weight!

I am going to teach you how to make this the last time you start a new diet!

So lets get cracking.

Here are 5 questions to answer to figure out if you are ready to lose weight ….

1. Why do you want to lose weight?

Write out your reasons; make sure they are not just superficial. By this I mean if your goal is to fit into a certain pair of pants and that is your main motivation- that is not a good enough reason.

Sure that can be one of the goals! But deeper goals are the ones that are in your heart. Here are some examples.

 

·      My health is suffering.

·      I want to get off certain medications.

·      I want to teach my kids good habits.

·      To stop myself up emotionally with food.

 

Journal all your feelings and highlight your top 3-5 reasons that are truly motivating

2. How much do you want to lose?

It is important to have goals, but have realistic goals. So pick 5 benchmarks to focus on. Write out what you believe it will feel like every time you hit a benchmark.


So, let’s say you weigh 240lbs. Your first benchmark may be to lose 10 pounds.

What would losing 10lbs do for you? What would if feel like to reach that first benchmark? How will that get you closer to the motivations you created?

This will help keep you feeling accomplished and on track.

 

3. Write out what food offers you

Many client come in my office and tell me they do not get much from food. When you dig deeper you will recognize you get something positive out of eating. What does food offer you?

For example:

·      It t may soothe you

·      It could distract you from deeper emotions

·      It may be your reward at the end of the day

 

These are just a few, think of 5 things that food offers you!

 

4. How is your self-care?

Everyone has a different view of what self-care is. So I will ask you some more specific questions…

·      Do you get enough sleep at night?

·      Do you have some time for yourself daily ?

·      Do you get time with your friends?

·      Do you share household responsibilities?

 

Be honest with yourself.  I understand you are busy and self-care sometimes becomes lower on the priority list, but without self-care it is very hard to reach your goals.

This also may be something you need to learn.  Most of my clients are hardworking people that don’t have time to self-care. If this sounds like you, it's going have to become a priority for you.

5. What are your eating patterns and habits now?

You may have a hard time answering this. Over the next 7 days write down the patterns you recognize. The more aware you are of them, the easier it is to change them.

So, are ready to start making changes and lose the weight?

These questions are the first step to helping you start to make changes and get off the diet rollercoaster.

Let’s start making permanent changes!

I would love to hear from you! Share your thoughts and experiences in the comments below!

Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Toolkit.

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here