By: Debi Silber, MS, RD, WHC, FDN The Mojo Coach®
of the most common reasons why many of us struggle with weight loss
and weight maintenance is because we fail to look at the: who, what,
when, where, how and why we actually gained the weight in the first
place. Once we’re able to ask ourselves these questions and
come up with some insightful answers, we can understand how to finally
create a weight loss plan that actually works. The first place to
start is with the who of weight loss.
1.Who triggers you to overeat? It can be a boss
who triggers us to grab foods to calm or relax us after a stressful
day at the office. It can be a friend or partner who encourages
us to overeat because they want a “food buddy.” It can
be someone who shows their love for you through the food they’ve
prepared and we eat to avoid hurting their feelings.
2.What types of foods you are eating? Are you
having a problem with your food choices, eating too much junk food,
takeout, prepared or fast food? Are the foods you’re choosing
high in fat and sugar? Are your portions too big and you’re
finding yourself “economy sizing”, “super sizing”
or “value sizing?” Are you choosing foods that don’t
satisfy or fill you adequately? Are you taking in too many liquid
3. When are you overeating? For many people, weight
issues stem from over eating the same foods at the same time. For
example, many moms find they over eat their children’s snack
foods, between 3-4pm. Others find that late night snacking while
watching TV is the place where they’re taking in too much.
4.Where are you doing most of your overeating?
Many people find that they overeat at the kitchen counter while
preparing food and snacks for others. Others find that the living
room couch after a long day is where the damage is done and still
others can blame weight gain on the Saturday night breadbasket at
their favorite restaurant.
5.How you’re over eating? You can be eating
socially, mindlessly, binge eating or eating emotionally. With social
eating you’re not hungry, but you’re simply eating to
be a part of the group or the experience. You may be concerned about
being judged, criticized or questioned if you don’t eat what
everyone else is eating so you use the opportunity to eat foods
you’d normally limit or avoid. With mindless eating, you take
in extra food as you’re passing it to others, when you grab
something as you see it on the counter or someone’s desk,
eating while preparing food or eating while reading, watching TV
or doing anything else that takes your attention away from concentrating
on what you’re eating. Poor food choices or eating to improve
our feelings or mood are the most common reasons for binge eating.
For example, a diet high in sugar often encourages binge-eating
behavior because the sugar provides a quick energy surge followed
by an energy crash. That crash encourages a high sugar binge in
order to regain that energy so quickly gained and lost. With an
emotional eating binge, we overeat to calm, numb or relax. It’s
used as a means to self soothe and self medicate. It’s a technique
we’ve employed to deal with our stress, fears, anger, frustration
or hurt and we eat to encourage a boost of serotonin, one of the
body’s “feel good” chemicals.
6.Why are you overeating? Questioning yourself
after a binge is one of the best times to ask that question. With
compassion and without judgment, simply ask yourself “what
do I really need?” or “what was I really looking for?”
Rarely is it food and more likely it’s compassion, security,
sleep, friendship, a fulfilling project, satisfying relationship,
enriching and meaningful job, more confidence or simply a call for
a better way to handle your stress.
The more we understand the: who, what, when, where,
how and why of weight loss, the better we can create a plan that
works for us...not against us. While it may take some effort to
come up with the answers, every answer you find brings you one step
closer to gradual yet lasting weight loss.
Debi Silber, MS, RD, WHC, FDN The Mojo
Coach®, founder of http://www.TheMojoCoach.com
is a leading health, fitness, wellness, lifestyle, self-improvement
expert and THE secret behind some of the healthiest, most dynamic,
energetic and successful people today. Sign up for Debi’s
deep dive video training series including “The 8 Habits of
the Healthy, Happy and Successful”, her proven “One
More” strategy, receive your own Lifestyle Success Tracker™
and so much more!