Tag: over eating

    Self Compassion and Emotional Eating

    self-compassion-and-emotional-eating

    Many of us eat for emotional reasons — when we’re sad, angry, happy, stressed, or lonely — we find ourselves eating so that we feel better. And eating works!

    Temporarily.

    Unfortunately, we usually feel worse afterwards — both emotionally and physically. More often than not this triggers a cycle of  beating yourself up — quite literally adding insult to injury — as the guilt and shame become yet another trigger for emotional eating, feeding the eat-repent-repeat cycle.

    Now, what would happen it we agreed the first step to breaking this cycle is self-compassion instead of self-criticism? How might that help? And more importantly, where would we start?

    How does self-compassion help with emotional eating?

    As difficult as it may seem to get our heads around, being understanding and forgiving of yourself for overeating will help you take the next step to finding other ways to meet your emotional needs.

    After all, we don’t eat for emotional reasons because we’re ‘weak-willed’… ‘stupid’… or ‘out of control’… We do it because it works!

    Blaming, shaming, criticizing, and finding fault for attempting to care for yourself only backfires. Imagine you were teaching a young child something new… would blaming, shaming, criticizing, and finding fault help or hurt? The way you speak to yourself has just as much power! You may be feeling afraid that if you are ‘nice’ to yourself, you won’t change. However, the exact opposite is true! You care for yourself because you accept yourself, not so you’ll accept yourself.

    So, how can you begin to respond with self-compassion when you overeat?

    Three Ways to Nurture Self-Compassion

    Gently acknowledge that you were doing the best you could in that moment.

    Validate your thoughts, feelings, and actions as being normal and understandable given the circumstances. “Of course!” It’s like saying, “I totally get why you thought, felt, or did that!”

    Of course you ate! Who wouldn’t want to feel better when they’re sad, angry, stressed, or lonely — or magnify the pleasure when they’re glad? This validation and unconditional acceptance creates a safe environment for experimenting with new thoughts, feelings, and actions.

    When you overeat, validate the choice as being rational at the time: “Of course you __________________!” This gentle, understanding self-talk will open the door to exploring how you might do it differently next time if you don’t like how it turned out.

    Bring Non-judgmental Awareness to the Situation.

    Mindful eating is all about bringing nonjudgmental awareness to your choices and experiences with eating. Non-judgment is essential because it provides a more objective understanding of what happened and why.

    One tactic you can try is writing about an overeating or binge eating episode and identifying the ‘voices’ that show up. Non-judgmentally recognising how your Restrictive Eating, Overeating, and Binge Eating voices drive the cycle will give you a great opportunity to cultivate your own Self-Care Voice.

    Cultivate Your Self-Care Voice

    Your Self-Care Voice wants the best for you. It is unconditionally compassionate, affirming and accepting. Your Self-Care voice is the voice of kindness and wisdom. It is like a loving parent who guides you to learn from your mistakes, face your challenges, and loves you unconditionally, faults and all.

    Fiona Wilkinson

    Behaviour Key to Successful Weight Loss

    Behaviour key to successful weight lossBehaviour key to successful weight loss

    Learning about the nutritional value of food is not enough to achieve weight loss. Behaviour is key to successful weight loss.

    Learning to pay attention to your emotions is a more powerful weight-loss strategy than greater nutritional knowledge, a new study finds. 

    With obesity rates rising, many policy-makers argue that nutritional education will help people make better decisions.

    The new research, though, points to the greater benefits of learning to understand and respond to your own inner states over and above nutritional education.

    In one study, published in the Journal of Marketing Research, a group of people were given a nutritional knowledge course and they were taught to recognise basic emotions in both themselves and other people.

    A comparison group was given just the nutritional knowledge course.

    Part of the emotion training involved being presented with food products and asked to notice how this changed their own emotions, and those of other people.

    At the end of the training session participants were asked to choose a snack.

    Those who had had the emotion training were more likely to choose the healthier option.

    The reason the emotion training is so useful is that people generally find it hard to be objective and observe their emotions dispassionately.

    In another similar study reported in the same paper, people were followed over a three month period to see who lost weight.

    Those who had had the emotion training lost most weight in comparison to a control group, and in comparison to those who had received the nutritional knowledge course.

    Part of the reason the emotion training works is it breaks down an automatic link in people’s minds between foods being unhealthy and foods being tasty.

    Without this automatic link, and by recognising the emotions associated with certain foods, it’s easier to make more healthy choices.

    The study’s authors said:

    “Consumers are often mindless.

    We not only demonstrate that emotional ability is trainable and that food choices can be enhanced, but also that emotional ability training improves food choices beyond a nutrition knowledge training program.”

    They conclude:

    “With a better understanding of how they feel and how to use emotions to make better decisions, people will not only eat better, they will also likely be happier and healthier because they relate better to others and are more concerned with their overall well-being.”