THE EMOTIONAL SIDE
OF DIETING
Weight loss update – This week I have lost 6.5lbs which
takes my total loss since joining slimming world in April 2012 to 13st 10lbs
which when averaged out is over 3lbs per week.
This week I wanted to touch on the emotional side of
dieting, most people who decide to go on a diet are probably emotional eaters.
What is Emotional Eating?
Sometimes, the desire to eat has nothing to do with a
rumbling in your stomach telling you that you need to eat. We get a strong
longing for foods, particularly fattening, comforting foods, when emotions
spike or plummet. We want to eat and (we think) nothing else will do.
Are you an emotional eater?
If you eat to change your feelings, especially when you are
not hungry, then you are probably an emotional eater. Emotional
eating means you let your emotions tell you when and how much you eat.
- Do
you crave certain foods like chocolate when you're upset or stressed?
- Do
you ever eat without realizing you're even doing it?
- Do
you often feel guilty or ashamed after eating?
- Do
you often eat alone or at odd locations, such as parked in your car
outside your own house?
- After
an unpleasant experience, such as an argument, do you eat even if you
aren't feeling hungry?
- Do
you feel the urge to eat when you see others eat like seeing food
advertised on television?
- Do
you eat because you feel bored or there's nothing else to do?
If you answer yes to any of these questions, you are an emotional eater.
Emotional eating can sabotage your weight management
efforts. Getting a handle on your tendency to eat in response to emotions can
be one of the most important factors in achieving long-term weight loss
success.
I know that for a long time before I joined slimming I could
answer yes to most of the points above. So how did I overcome this situation,
truthfully I don’t think you can get over those feelings but more of a case of
learning to manage them. One of the best exercises I was taught by my
consultant was to create a for and against list of reasons I wanted to lose
weight, this makes you take stock of your life and really think about things
I have mentioned in previous blogs about the reasons I joined
slimming world, most of these reasons were only highlighted when I made my
list, I keep that list to hand so if I have a day when I feel I could slip back
into old habits I can look at it and it reminds me why I am dieting in the
first place.
With all the best intentions in the world we are still only
human and occasionally little hiccups may occur and how we deal with them is
the important thing. I personally try not to let them get to me but to just
draw a line under it and start again, if you dwell on the mistakes you are more
likely to fall back into bad habits.
I believe that the main reason for my success is slimming
world itself, having that network of people in group who are all trying to
achieve the same goal means you always have someone to talk to and support each
other.
People around you can also have an effect of your weight
loss, I have spoken to people in my group and they have told me about friends
telling them “how great they look all the time” or “you don’t need to lose any
more weight”, these types are things are said as compliments but can often have
adverse effects on your weight loss, if you are continually being told that you
look good you can start to believe it and get lazy and then see your losses
come to a halt and then you put more pressure on yourself to start losing again
which in itself can have a negative effect so you get stuck in a bit of a vicious
circle, it is at times like this to get out that list to re motivate yourself.
Losing weight can also have an effect on people around you, I
know that the further I have come in my journey the more time I spend going to
the gym or playing squash etc. so you have to be mindful of loved ones not
feeling left out but include them in your journey, it is all too easy to get
wrapped up in the whole losing weight thing that you can easily forget how you
are effecting people around you.
TIP OF THE WEEK
DON'T OVER DO IT, Over the last couple of weeks I have been
becoming a bit obsessed with exercising and found myself doing 2-3 hours a day
which resulted in my weight loss slowing down quite dramatically, I was still
losing inches but not a lot of weight, which again can affect you emotionally,
so this week I cut it down to about an hour a day and saw my loss creep back up
again.
RECIPE OF THE WEEK
1 onion, peeled and finely chopped
3 garlic cloves, peeled and finely chopped
1-2 tsp cayenne pepper or paprika
1 tsp ground cinnamon
2 tbsp ground cumin
500g extra lean minced beef
400g can chopped tomatoes
1 red and 1 yellow pepper, deseeded and cut into small bite-sized pieces
Salt and freshly ground black pepper
400g can red kidney beans in chilli sauce
400g can mixed beans in brine, drained
300g dried long-grain rice
Coriander sprigs, to garnish (optional)
Chunky salad (cucumber, red onion and tomato), to serve
1. Place a large, non-stick frying pan over a
medium heat. Add the onion and garlic and stir-fry for 1-2 minutes. Add the
cayenne pepper or paprika, cinnamon, cumin and minced beef and stir fry for 5-6
minutes.
2. Add the tomatoes and peppers and bring to the
boil. Season well, cover tightly and cook over a low heat for 20-25 minutes.
3. Add the beans, stir to mix well and return to
the heat for another 10 minutes.
4. Meanwhile cook the rice according to the
packet instructions, drain and keep warm.
5. Remove the chilli from the heat and serve in
warmed bowls with the rice. Garnish with the coriander, if using, and serve
with the chunky salad.
Remember you can follow me on twitter @paulpalmer227