Take Control, Now!
Two Key Strategies for Taking Control
Understand Why You Eat
If you ever find yourself in the fridge, even though you’ve recently eaten, then you know hunger isn’t the reason.
More than likely some negative emotion – feeling angry, lonely, sad, stressed, anxious, bored – has triggered a habit of using food to feel better.
The urge to eat can be so automatic that you feel you lack willpower or are out of control. But it is in fact a learned or conditioned response.
Because this ‘non-hungry’ eating is learned, you can reprogram your response to the situations or feelings that trigger it.
The first step is to identify when these urges strike. When you find yourself at the fridge when you aren’t hungry, ask yourself ‘why do I want to eat?
What am I feeling?’
If you aren’t sure think back to what was happening before you felt the urge.
Then ask yourself if there is another way you can feel better without food.
Or you could chat to your urge to eat, telling it that you aren’t actually hungry and it’s merely a learned response.
Whatever strategy you choose, the more often you break the ‘eating when you’re not hungry’ habit, the weaker its hold becomes.
Practice Positive Self-Talk
When you look in the mirror do you talk to yourself more like A or B?
A ‘I’ll never be slim. I’ve only lost a measly half a stone in four weeks and I broke my diet last night. I may as well just give up.’
B ‘This is going well, that half a stone has really made a difference. I enjoyed a treat last night, now I’m really looking forward to watching the next half a stone disappear.’
Both of these are examples of ‘self-talk’ – automatic thoughts, or statements all of us constantly make to ourselves – which influence how we feel and act.
Self-talk may be positive and constructive (like your guardian angel) or negative and irrational (like having a destructive devil on your shoulder).
If you’ve had on-off battles with your weight over the years, it’s highly likely that the ‘devil’ is there more often.
Self-talk that says ‘you’re hopeless’, can make you feel like a failure which, can then trigger you into the action of overeating and/or totally giving up trying to lose weight.
One of the most powerful things about self-talk is that the last thoughts we have are what stays in our mind. So if we think ‘I still look fat’ or ‘I will never be slim’, these feelings stay with us.
My job as a personal trainer and coach is to help you through this.
If you want help implementing it just click that link below and I would be happy to help you