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 Obsessing About Food

As I was growing up, I was always obsessed with trying to lose weight.

I was a chubby child and I tried every diet on the market, but I could never stop my brain from thinking about food.  

I wanted to be free, and yet, after years of dieting, I was up 70 lbs. How was this possible? It was my brain that couldn’t get out of the diet mentality. So I decided to look deeper. I realized that I wanted to nourish myself with nourishing food and lose the weight. But more importantly, stop my mind from dieting. 

So here are the steps I took to lose over 70 lbs. (and that many of my clients have taken too!),  to break free from the dieting frame of mind, and start nourish my body. 

Here are the ways to help you stop dieting and obsessing about food.

 

I have heard time and time again the plan to start a new diet on Monday morning and that this time it will be different. 

 

 So how can you make this Monday different?

 

Here is the key…. When we you start a health plan, I want you want to think of it as a lifestyle change as opposed to a diet (and not just convince yourself it’s a lifestyle plan). This is because dieting fails 95% of the time . [1]. But how do we get your brain to go along with our plan in order to have a 95 % success rate? We need to change the way we look at food.   

 

Here is the step-by-step approach to stop your mind from dieiting and emotionally eating.

Step 1

Acknowledge when you are thinking about food—say out loud (if you can), “I’m thinking about food and what ‘I should not eat." Don’t try to distract yourself, or you’ll just make your mind race even more. This step will help you realize how much you’re actually thinking about food.

Step 2

Take 5 deep breaths (and I mean deep full tummy breaths) and see if you can feel any emotion in your body. Put your hands on your stomach and take a breath through your nose. Start off inhaling for a count of three and then exhale for a count of three. You can work your counting breath up to 7 seconds. This will slow your mind and your heartbeat. It will also help you become more grounded.

Step 3

Now that you’ve slowed down a bit, you can start getting in touch with what is really driving you to eat.  Try to write out what you’re feeling, i.e. sad, happy, scared, bored, frustrated. You can pick one emotion to try to start noticing and build on that.  In order to stop the thought cycle, you need to visit the underlying feeling.

So start identifying which emotion is driving you to want food. Even though this process sounds easy, it can be harder to recognize than you think, especially if you’ve spent years pushing these emotions down.

This is why the breathing is so important, it helps you get in tune with your body.

Step 4

It’s time to release some of these emotions. 

This is important to break the cycle of holding on to the emotion, turning to food to soothe yourself, and beating yourself up for repeating this pattern.  

On a subconscious level, we perform this pattern as a way to distract ourselves from what’s going on underneath the distraction.

 Start by calling a friend and expressing how you feel or journal out your feelings and say it out loud. You can also work with a therapist who specializes in emotional eating to help you start learning to release these emotions.

Step 5

Now that you’ve figured out which emotions cause you to want food and you’ve released them, you can start learning new soothing techniques.  Try to build your “tool box” with new soothing techniques.

If you’re struggling, a great book my clients work with is 50 Ways to Soothe Yourself Without Food by Susan Albers.

 

With all the energy you put into dieting and the vicious mind cycle, you can spend that energy changing your frame of mind and finally being free from your dieting brain.

 

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

 

 

 

 

How To Manage Emotional Eating

“I will just start a new diet on Monday”…. Famous words by the average dieter.  What if I tell you it’s not about starting a new diet on Monday or willpower? It’s about figuring out in the moment what is driving you to eat. If starting that new diet on Monday sounds familiar to you, it may be a skill you need to learn.

I am going to teach you how to manage your emotions without using food

When is the last time you fit into your jeans that are sitting in the back of your closet?

 I am sure you have tried many times through diets to lose the weight and have the jeans as a motivator. Or, that feeling of seeing an old friend with that feeling in the pit of your stomach as you sit there and remember that the last time they saw you , you were 20 lbs lighter. Instead of beating yourself up, I want you to pause for a moment and think about this…

 

You haven’t failed weight loss because of willpower, there is much more to it.

 

Below are the steps to start getting in touch with your emotions and learn to stop turning to food for comfort. When you learn this skill you will be able to start losing the weight.

1)    Pause for 10 seconds

Before you turn to food take a moment and notice what made you want to eat it Was it sadness? Boredom? Anger? Happiness?  You may not even know what drove you to eat at this point. That’s okay, we will get there. If you aren’t sure we can use your logic. Notice what you were doing right before you wanted to eat.

2)    Write it out for one week

Write what you notice for a week. Just one week. This isn’t a diet journal, it’s a journal to start noticing your patterns. You can start pretending you're Sherlock Holmes for a week. Write out any feelings or emotions that you became aware of.

3)    Feel it for a week.

Forget about the food for a few minutes and try to notice this emotion in your body that came up. When you have established which emotion was affecting you the most, sit with it and just notice what it feels like in your body. 

4)    Create a self-care list

Create a list of your favorite activities or hobbies , if you can’t think of many feel free to email me  and I would be happy to send you a list of different ideas that have worked really well for my clients.

5)    Put it into action

Now you have all the steps. Let’s put it into action. Try to pause before you turn to food, feel the feeling for 10 seconds and pick something on your hobby list to do instead. If you are still hungry for whatever it was you wanted in an hour then go for it!

I hope you’ve found this helpful. I’d love to hear your feedback and your stories. You can email me anytime!

If you know of someone else that may be struggling with emotional eating, please share it with them.

If you’d like to learn more about how I can help you with emotional eating, please visit my website or drop me an email.

Congratulations on taking this step towards a better relationship with food!

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.