Ten Tips to Identify and Overcome Emotional Eating

Lose Weight, Live Healthy by Dr. Joyce Nash

Boulder, CO (PRWEB) February 07, 2012

Do these symptoms of emotional eating sound familiar? A stressful day means the end of the new years regime, finishing an overdo project on the computer comes with absentminded nibbling, or feeling bored leads sneaking off to the kitchen cupboard.

“All of these can be instances of emotional eating. Anxiety, boredom, sadness, shame are some of the emotions that can trigger overeating,” says Dr. Joyce Nash, author of the book Lose Weight, Live Healthy: A Complete Guide to Designing Your Own Weight Loss Program (Bull Publishing, April 2011, ISBN: 978-1-933503-61-5, $ 16.95).

“This is a stressful time of year with short days and long work hours. Whether you made a new years resolution to lose weight or just want to be healthy, it’s crucial that you control what you allow yourself to eat rather than letting what you want to eat control you,” continues Dr. Nash.

Sadness can make a person want to withdraw into themselves. Anger might lead another person to strike out, or if you think that is too dangerous, hold it in and eat to try to feel better. The trouble is, emotional eating can cascade into binge eating—a complete loss of control over eating. And even if it doesn’t, chronic emotional eating adds pounds.

“Having a planned snack as part of a healthy Tone Detox is one thing, but trying to escape bad feelings by eating is another. All emotions push you to DO something,” explains Dr. Nash.

As a clinical psychologist specializing in the treatment of eating disorders and anxiety disorders, Dr. Nash knows what she’s talking about. And she’s adamant that while food cravings may seem unbearable, it is possible to recognize them as being thoughts—nothing more, nothing less—that your thinking mind is using to trip you up.

Here are Dr. Nash’s ten tips to help overcome emotional eating:

1. When you are not hungry but you feel you have to eat, ask yourself, “what am I really feeling?”

2. Identify your emotions—sadness, boredom, anxiety, anger, shame, hurt, guilt? Remember that emotions and the thoughts that go with them are created by your mind.

3. Think about your values; what is it that makes life worthwhile for you? For

example, your health or family may be important.

4. Take action that will support your values; remind yourself that emotional eating does not support your health.

5. Leave the kitchen or source of the food and walk away; in fact, taking a walk in fresh air would be a good idea.

6. Nurture yourself; understand that whatever bad feelings you are having now will pass in time and don’t struggle to rid yourself of them now.

7. Be appropriately assertive: stand up for your rights using “I” statements and convey your position in a calm manner.

8. Plan ahead: don’t leave things to the last minute and thereby create a crisis for yourself with accompanying anxiety.

9. Adopt mindfulness—an attitude of openness, receptivity, curiosity, and

acceptance and leave behind judgment or ideas from the past or future.

Take a deep breath when stressed and for a moment or two, just focus on your breathing.

10. Accept what you cannot change and do your best to influence what you can. Remember that thoughts and feelings come automatically and cannot be

changed—just accepted as products of your mind.

“When you find yourself struggling to get rid of uncomfortable thoughts or feelings, take in a deep breath and let it out slowly, relaxing into your chest,” Dr. Nash adds as a final suggestion. “Deep breathing on a regular basis helps to relieve the stress that emotions can cause. Tell yourself this too will pass and then return to just doing life without resorting to emotional eating to try and push away life’s difficulties.”

About the Author:

Joyce D. Nash, Ph.D., is a clinical psychologist in private practice in Menlo Park, CA, specializing in the treatment of eating disorders and anxiety disorders. Dr. Nash has authored nine books on behavioral medicine subjects and weight-related topics. For more information about Dr. Nash, visit her website.

About the book:

Lose Weight, Live Healthy: A Complete Guide to Designing Your Own Weight Loss Program (Bull Publishing, April 2011, ISBN: 978-1-933503-61-5, $ 16.95,) is available from bookstores nationwide and all major online booksellers.

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Tone Detox Doc HCG Weight Loss Announces a Breakthrough in Tone Detox Science Leading to 1 Pound of Weight Loss Per Day!

Tone Detox Doc HCG Tone Detox and Weight Loss Program

(PRWEB) August 19, 2011

Many people are constantly searching for the fastest weight loss Tone Detox. People do not want to wait months and months with dieting only to lose 2 pounds per week. How do people know which Tone Detox plan to choose as there are hundreds to choose from?

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Tone Detox Doc compiles each person’s specific health information and customizes a Tone Detox plan specific to each person. By using this comprehensive, collaborative clinical approach, Tone Detox Doc is able to get patients weight loss up to 1 pound per day on average. People lose weight based on what works for them individually. Weight loss is not a one-size-fits-all reports Wright.

Not all Tone Detox doctors are created equal reports Dr. Nishant Rao, medical director of Tone Detox Doc. Understanding the clinical mechanisms of weight gain and how best to reverse tough cases is where we shine amongst the run-of-the mill doctor or naturopath. Weight loss is our core business and our program and approach is constantly evolving reports Dr. Rao.

Tone Detox Doc Weight Loss provides medically, supervised weight loss across the USA. Eliminating borders to providing care allows us to help people in remote areas, or those who live in high traffic cities, such as Los Angeles and New York reports Ms. Wright.

Dr. Rao wants to convey to people that those who have previously failed on Tone Detox plans are welcome to call for a free consultation with our weight loss coaches. By treating tough cases, we are educating our team as well. We are ferocious tackling those who have failed on other Tone Detox programs. We guarantee we will provide an experience not offered by other weight loss clinics.

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Answer by Katie
Most

Know better? Leave your own answer in the comments!

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• Collection of 12 highly diverse and intense DVD workouts
• Also includes comprehensive three-phase nutrition plan, specially designed supplement options
• Personal trainer Tony Horton will keep you engaged every step of the way

Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by personal trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated. The secret behind the P90X system is an advanced training technique called “muscle confusion,” which accelerates the fitness process by constantly introducing new moves and routines so that your body never plateaus and you never get bored. The more you confuse the muscle, the harder your body has to work to keep up. And the more variety you put into your workout, the better and faster your results will be. By breaking old routines and opening new doors, secondary and tertiary muscles are constantly being activated and developed.

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• Workout Six: Kenpo X. Kenpo X was created to give P90X users a high-intensity cardiovascular workout packed with lots of punching and kicking combinations to improve balance, endurance, flexibility, and coordination. During this workout you’ll learn some of the most effective ways to defend yourself, while at the same time getting your body in peak condition.
• Workout Seven: X Stretch. Stretching is the one thing that will help you achieve a higher level of athleticism over a longer period of time. The X Stretch routine is an integral part of the program, as it helps prevent injuries and avoid plateaus. The extensive full-body stretches that make up this routine use disciplines from Kenpo karate, hatha yoga, and various sports to ensure that your body is fully prepared to meet all P90X challenges head-on.
• Workout Eight: Core Synergistics. Each and every exercise in the Core Synergistics workout recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe. Loaded with a variety of fun, unique, and challenging exercises, this routine will get you moving in all directions to maximize your P90X results.
• Workout Nine: Chest, Shoulders, & Triceps. Packed with an array of moves that target both large and small muscles, this workout will do wonders for your upper body. In just one full sequence you’ll get a healthy dose of presses, flys, and extensions to push you to the brink. The results will be a stronger, leaner, and highly defined upper torso that will leave you looking awesome, with or without a shirt.
• Workout 10: Back & Biceps. With a host of curls and pull-ups, this routine will make it fun to flex those powerful biceps. But don’t worry, ladies–by using lighter weight, you can focus on toning and tightening these showcase arm muscles without adding the size that most guys covet. Additionally, this workout also provides some great back definition that everyone can appreciate. Regardless of your goals, you will achieve them in dramatic fashion if you dig in and max out your reps.
• Workout 11: Cardio X. This low-impact cardio routine can be used in a variety of ways to meet your P90X goals. Use it in addition to your standard P90X workload when you want to burn some extra calories, or as a substitute if your body needs a break from the program’s high-impact workouts. Whatever your reason for using Cardio X, you’ll find it a fun, full-throttle, fat-burning workout that will leave you feeling lean and mean.
• Workout 12: Ab Ripper X. The combination and sequence of movements in this unique workout taps into not only abdominal strength, but true core strength as well. Master these 11 highly effective exercises and you will achieve vital abdominal muscle strength to benefit your overall health and physical performance. You’ll also develop that highly coveted six-pack as you take Ab Ripper X to full throttle. It’s extreme work that’s better than any machine in any club.

P90X Fitness Guide
This is your road map and your plan of attack for using P90X. Learn guidelines for getting started and essential tips for how to make the most of the program. The fitness guide provides you tips to reduce your chance of injury; a fit test; recommended supplements and equipment; detailed instructions for stretching, warming up, and performing exercises; and guidelines to help you select which P90X phase to complete, whether Classic, Doubles, or Lean.

The Nutrition Plan
Following the P90X nutrition plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the P90X workout routines, this three-phase eating plan recommends the perfect combination of foods to satisfy your body’s energy needs every step of the way. P90X is not about quick fixes or miracle diets. It’s about selecting the healthy foods that you want to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise. The P90X nutrition plan offers three phases. Phase 1 is the Fat Shredder, a high-protein-based Tone Detox designed to help you strengthen your muscles while simultaneously and rapidly shedding fat from your body. Phase 2 is the Energy Booster, a balanced mix of carbohydrates and proteins with a lower amount of fat to achieve additional energy for performance. And Phase 3 is the Endurance Maximizer, an athletic Tone Detox of complex carbohydrates, lean proteins, and lower fat, with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life.

Tools to Keep You Motivated

• P90X Calendar to set your workout goals, track your progress, and stay motivated.
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