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October 11, 2009

Emotional Eating Part 2

Understanding emotional eating and the triggers are just the first part. Now it’s time to break those habits. When you start to reach for food in response to an eating trigger, try one of the following activities instead.

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Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

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Don’t keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don’t influence your decisions at the store.

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Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

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Eat a balanced diet. If you’re not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don’t skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you’re more likely to feel fuller, longer.

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Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.

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Try alternative healthy strategies. Sometimes simply distracting yourself from eating and developing alternative habits is not enough to manage the emotional distress that leads to excessive eating. To more effectively cope with emotional stress, try relaxation exercises, meditation, and individual or group counseling.

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These techniques address the underlying emotional problems which are causing you to binge and teach you to cope in more effective and healthier ways.

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For more information on these techniques, contact your doctor.

Dr. Saman Bakhtiar Claremont personal trainer and Gym owner always taking a personal interest in each client!

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October 11, 2009

Hristo @ 7:08 pm

Sam, you probably already realize but I will mention it one more time that the information you give out to us is invaluable and some people even charge for it. I am glad that I found your blog.

Hristo

Dr. Saman @ 7:24 pm

Thank you Hristo. Coming from an expert of your status it really means a lot.

October 12, 2009

Kaiser @ 3:10 pm

The “EAT A HEALTHY BALANCED DIET” tip was my favorite here – if everyone can remember to schedule their meals properly, they will make much smarter decision on what to eat and will avoid making STUPID eating mistakes. It’s just so much different when your BRAIN makes the eating decisions for you, rather than your starving stomach or your emotions, which will really screw you over if you let them.

KILLER CONTENT Sam – keep setting the pace for every trainer in the country!

Dr. Saman @ 4:23 pm

Kaiser,
Thank you very much for your kind words. I am getting compliments from some of the best trainers in the country. Thank you brother you are one of the best.

Giana @ 4:37 pm

Great aticle Sam…it is all about learning to make the right choices about eating and resting, organizing one’s life to fit a healthy lifestyle. It is about taking charge of ones choices.

October 17, 2009

Morgann @ 10:42 pm

One of the biggest problems: people’s natural reaction to life nowadays is to stress. Plus so many are too busy, busy, busy as well as procrastinating a lot of the time. They are too focused on themselves and in beating themselves down. God has helped me, I don’t do therapy. My sister deals with all of that and hearing someone ask “how does it make you feel or what do you think?” I think I could have a conversation with myself in a mirror like that if I wanted to. lol. I’ve done training, been disciplined, I just need to get back into it. So many complain that these videos and machines and million ways to workout don’t work. But it’s not the programs that don’t work, it’s the person. Commercials exaggerate on how hard it is to do situps when you should not be doing situps in the first place. You should do crunches. You must love yourself first and foremost enough to push yourself and God willing you have people to support you and push you as well. 70% of our body is made up of water, as 30% is concentrated, therefore the majority of your intake should be high water content food, otherwise known as fruits and vegetables. The other 30% can simply be a properly combined dinner of concentrated food meaning simply that the food is 140 degrees F or hotter. It’s simpler than people think it is, but today’s society is lazy and not caring to even walk with self confidence since the devil is out there trying to weigh down on them. It’s an internal war, but are you conscious of it is the question. Thanks for the postings. God bless.

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