Stop Overeating Now – 10 Simple Strategies

Do you find yourself struggling to stay on track with your eating and weight loss goals? Give these 10 simple strategies a try: 1. Forgive Yourself  Get off the “I already blew it so I might as well eat everything in the kitchen” mentality. Let go of judgment. Regardless of how much you ate, eating more is not the solution. Put down the food. Walk away, take a deep breath. Tell yourself, “I always do the best I can. I forgive myself and let go.” 2. Eat small meals every 3-5 hours Eating regularly helps prevent low blood sugar or severe drops in your energy level. It also decreases temptation to choose quick, “pick me up” foods and keeps your metabolism revved up. 3. Drink Something or Chew Gum First  Sometimes habitual eaters mistake feelings of hunger for the need to drink something or chew something. If you take a pause to drink or chew gum, it could help save you from unnecessary eating and the resulting fat storage. 4. No More Fad Diets or Starvation! Fad diets and starvation lead to the Deprivation Response which means you want more and more of whatever if is you’re not supposed to have. Take all foods out of jail and allow yourself a wide variety. This will help insure long-term, stress-free success and a healthy, active metabolism. 5. Surrender to Your Cravings from Time to Time No really, you can do it. It’s not reasonable to expect yourself to NEVER eat sweets or fats. Moderation is the key to long-term success. Occasionally check in with yourself and ask, “what do I REALLY want?” Fully enjoy your favorites. Eat slowly, chew throughly, savor the flavor and the freedom of allowing yourself to eat a variety of foods. 6. Focus on Quality, Not Quantity Settle for nothing less than the best when possible. A high-quality, fresh, homemade meal is satisfying on more levels than a frozen meal you heat in the microwave. The increased satisfaction you experience will help curb your tendency to want more, more, more. 7. Slow Down …Come Up for Air Chew slowly, put your utensil down between bites. Swallow completely before taking your next bite. Have a slow contest. . Count to 10. Read something or say the following affirmation between bites: “I love to linger over every bite. I savor the flavor.” 8. Don’t Forget the Rest of Your Physical Needs Some of us use food as a all-in-one cure for exhaustion, sadness, anger, thirst, boredom and more. Your body needs more than food. It also needs sleep (at least 6-8 hours a day) and exercise. Don’t forget to indulge your other senses besides taste such as sight, sound, smell and touch. Look at art or nature, listen to music, light a scented candle or get a massage. Your craving to eat when you’re not hungry may be related to deprivation in other areas of your life. 9. Reclaim Your “Me” Time Is there a hobby you left in the garage? Dust off your tools and dig in the dirt. A little time alone or engaged in your favorite pastime can be so fulfilling that you actually forget about food. It’s almost impossible to engage in hobbies like gardening, crocheting, graphic design, sewing or writing and eat at the same time because your hands are too busy and you wouldn’t want to get dirt on your food or put your greasy fingers all over your project…would you? 10. Stay Away From the Scale The metal monster called the scale has incited many a food frenzy. Be it the celebratory “I lost weight, I’m going to treat myself” or the perfectionistic punishment of “I didn’t lose (or I gained) so what’s the point?” Most of us can rarely remain neutral or objective when it comes to those numbers on the scale. Take your power away from the scale. Throw it out the window or sell it at a garage sale. It’s not your friend! Following these 10 Strategies in your life will help you make dramatic changes in your body image and self-esteem. For added support, try the Donate Your Weight Program. It combines hypnosis, behavior-modification, self-talk and more to help you create a life free from diets. Remember, restrictive diets don’t work but that doesn’t mean you have to be overweight check out the Donate Your Weight Program today. _____________________________ Would you like to use this article in your own blog or website? If so, simply use the article in it's entirety, including links to the Donate Your Weight Program (http://www.donateyourweight.com/) and end with the following bio: Sheri O. Zampelli, M.S., CCH is the author of Donate Your Weight and developer of the Donate Your Weight Program. For details, visit www.donateyourweight.com

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Stopping the Swing: Finding Balance in Recovery (Guest Post by Jenni Schaefer)

Balance. I have always known balance. Years ago, I saw it a lot when I was swinging between extremes. While I never spent much time in this middle ground, I did see it every time I would swing from black to white or from all to nothing. My particular swing was made of anorexia and bulimia. I was swinging back and forth for over twenty years, and my life was anything but balanced. I have always had a tendency to think this way or that way, right or wrong, black or white. I thought in absolute terms: “every,” “all,” or “never.” Even as a small child, I had difficulty seeing the middle of the road. As I grew older, my all-or-nothing thinking played out in school. If I did not make a 100 percent on an exam, I felt like I failed. My brain could only compute perfection or failure --- nothing in between. For me, being the best meant being the thinnest girl in the room. In the beginning, I restricted food in an effort to lose weight and to avoid gaining weight. But then the restricting of anorexia gave way to the uncontrollable bingeing of bulimia. I found myself having either “eating” or “non-eating” days. I was all-or-nothing with food just as I was with the rest of my thinking. Each day, I promised myself I would get back on track and that I would never engage in eating disordered behaviors again. So my life was filled with broken promises. I finally enlisted help from a dietitian, therapist, internist, and psychiatrist. I went to Twelve Step meetings and a therapy group. I told all of the people who were helping me that I needed to get my eating back on track. They told me that I needed to get my life back on track. To my surprise, they talked not only about balancing my views of food and my body but also about finding moderation in all things. I had sought out help for an eating problem and discovered that I had a living problem. My dietitian gave me a food plan that included three balanced meals a day with snacks in between. What seemed worse than having to eat everyday was that she provided variety and flexibility within my food plan. If I wanted to eat an extra cookie on Monday, I could. If I chose a banana over an apple on Wednesday, that was fine, too. I had thought that she would spell everything out in black and white, that she would tell me exactly what I was supposed to eat and when. But there was nothing black and white about my food plan. She was all about that strangest of colors: gray. Speaking of gray, let me introduce you to my therapist: Thom Rutledge. His creative and unique approach to therapy helped me to open my mind and to fight against black and white thinking. In my first therapy session, he actually encouraged me to think of anorexia/bulimia as a man named “Ed” (an acronym for “eating disorder”). Thom taught me to think of my eating disorder as a relationship, rather than an illness or a condition. I learned that the negative thoughts in my head about food, body image, and myself came from my eating disorder, from this fellow Thom called Ed. Slowly I learned to develop healthy thoughts of my own. My new, healthy, balanced thoughts felt weird at first. I soon learned that weird is good when it comes to recovery. Thom told me that feeling weird in my new recovery meant that I was taking risks and making real changes for the better. My medical doctors were into balance and weirdness, too. My internist talked about moderate exercise. “Moderate” rolled off his tongue like the most natural thing in the world while I had to look the word up in the dictionary. My psychiatrist talked about my extreme moods, and we tackled my tendency to be unstable emotionally. He helped me to make changes in my life to deal more effectively with my ups and downs. He also worked with me to balance the chemistry in my mind. In order to recover, I had to embrace the concept of balance. The process of walking in that strange, unfamiliar middle ground felt unnatural. Like walking a balance beam, it seemed impossible to do, let alone master. But walking away from all-or-nothing thinking and balancing on that beam is possible. Stopping the swing is possible. And it turns out that learning to do just that, learning to walk the middle ground, is the cornerstone in my life of freedom today. Jenni Schaefer is a singer/songwriter, speaker, and the author of Life Without Ed: How One Woman Declared Independence from Her Eating Disorder and How You Can Too (McGraw-Hill). She is a consultant with Center for Change in Orem, Utah. For more information, visit www.jennischaefer.com or email jenni@jennischaefer.com.

Got Body Esteem? Find Out How! (Guest Post by Gillian Hood-Gabrielson)

A waist is a terrible thing to mind. - Evelyn Tribole and Elyse Resch, authors of “Intuitive Eating” Quick—When you see yourself in a mirror, what’s the first word that pops into your head? Do you think, “Wow! Girl, you’ve got it going ON!” Or, do you think, “Momma’s got too much back!” If it is the latter, you most likely have poor body-esteem. Body esteem is similar to self-esteem. It describes the way you feel about your body and the effect that it has on your overall well-being. If it is poor, you may live your life always trying to beat your body into submission through exercise, diets, constant criticism, and waiting until you lose weight to start living your life fully. Here’s a secret you probably don’t know. In order to permanently lose weight and achieve your goals, you need to accept the person you are NOW. You’re probably asking, “How can I accept myself when I am not happy with my body?” This is a common question. But consider this, “How has feeling this way and continuing this war with your body worked so far?” I would guess you would answer, “Not very well.” So why not try something new?

Psychologist Judith Rodin, in her book Body Traps, said, “You don’t need to lose weight first in order to take care of yourself. In fact, the process actually happens quite in the reverse!” This is a fact the diet industry has been keeping from you for a long time! Here are a few tips I share with my clients that can help you improve your body esteem: • Become an intuitive eater. Stop dieting! Research has shown that only 5 percent of those who diet have any success. This means 95 percent of diets fail, and too often, dieters gain even more weight! When you stop dieting, eat when you are physically hungry and stop when you are full, you release yourself from all the stress, guilt, shame, and restriction that accompany dieting. When you learn to listen to your body’s signals about being hungry and being full, your body will eventually return to its natural weight– and stay there. A recent Ohio State University study found women who appreciated their bodies ate intuitively and actually had a lower body mass index than those who were dissatisfied with their bodies and kept dieting. • Surround yourself with people who appreciate you for who you are and who accept themselves, too! Stop talking about your weight, your diet plan, and what you are eating. • Wear clothes you love and that fit you right now. There are stores that cater to people of your size, shape, and fashion. If you need to, hire an image consultant to help find clothes that work for you. Get rid of anything in your closet that doesn’t fit comfortably. Feeling miserable leads to thoughts of food and shame, which lead to the refrigerator! You know that your clothes size differs depending on the maker. Don’t let a number tell you how to feel about yourself! • Stop comparing yourself to others. Do you find yourself checking your body as you walk by mirrors or store windows? Checking your appearance can prevent self-acceptance by making you overly critical. Don’t look at those magazines on the check-out stands either! Comparing your body to others usually results in more self-criticism and body hatred. While you are throwing away old habits, get rid of the bathroom scale as well! If the doctor wants to weigh you, ask that they don’t tell you the number. If you’re addicted to the scale, scale back (couldn’t resist the pun!) Cut back to once a week, or even better, once a month. Remember, the scale does not tell the whole story. Your weight can fluctuate up to seven pounds during any given time during the month.
From Donate Your Weight
• You know this one—Exercise. Exercise is necessary for your overall health, for relieving stress, and lessening depression. Many forms of exercise can have an effect on the way we feel about our bodies and ourselves. To heighten your body awareness, practice walking meditation, t’ai chi, yoga, or movement therapy. Don’t link exercise with weight loss. Do it to boost your body esteem. Start exercising now. Studies show that even obese women gain self-pride and a better mental outlook through movement. Walking or biking are both great for an instantaneous change in the way you feel about yourself. What are you waiting for? Start viewing yourself as a wonderfully made woman. You are uniquely made. Your body knows what its needs are. Listen to what’s inside and the outside will be transformed! Gillian Hood-Gabrielson, MS, ACSM, is the president of Healthier Outcomes, a nationwide coaching practice specializing in intuitive eating and fitness coaching. For more information and to receive our special report, “6 Simple Steps to Guilt-Free Eating” visit www.HealthierOutcomes.com. Gillian can be reached at gillian@HealthierOutcomes.com or 866-650-6464.

Re-Member Who You Are and Feel Full

Have you ever thought about taking the word remember and breaking it into two parts: re-member? I hadn't thought of it until I read Laura Turner's book, Spiritual Fitness but after I saw that, I thought about the opposite of re-memeber which is dismember.
From Spiritual Fitness by Laura M. Turner
To dismember something means to "divide into parts, cut up."  I think that some of us, in an attempt to be 'good girls' or 'fit in' or avoid confrontation, have cut ourselves off from our true feelings, beliefs, talents and interests and in some cases, this might be the cause of our overeating. We actually STUFF a part of ourselves down, the part we've deemed 'wrong' or 'bad' or 'not good enough'...and sometimes it takes a lot of food to keep it down. For most of my adult life I tried to cut myself off from my femininity, creativity and sexuality. I did this in many ways and for many reasons but I find that in order to have a full, rich life I must embrace all aspects of myself. This past week I did a 4 minute presentation at open mic night titled That's What Girls Do where I touch on the impact of sexual abuse, sexism and racism on a young girls life. My goal is to "be the change I want to see in the world." I want to see women and girls feel free to be who they are so I'm doing my best to express that freedom in my own life. If you want to be liberated from limiting beliefs other people have imposed on you, check out this video. Do you feel 'cut off' from parts of yourself? Do you feel 'disconnected' from your life? If so, it might be time to re-member who you are. You can begin this process by accepting every part of yourself, including and especially your body and your feelings.
From Love Your Body, Love Yourself. Get it on iTunes
Love Your Body, Love Yourself - Sheri O. Zampelli, M.S., CCH When you can accept and embrace all parts of yourself, you can live fully present in the moment. Being present in the moment makes it easier to chew slowly, easier to stop when you're full and easier to hear the things your body and mind are trying to tell you. This is one way you can begin to stop the struggle with weight and eating, get off diets and attain inner peace and a healthy body.
From Donate Your Weight

Cool Links to Help You Get Galvanized

These are links I want to remember but I'm not sure where else to put them. Feel free to post replies of your favorite links. National Women's Hall of Fame Inspiring Thousands to Feel Like a Kid Again Betty Hoops Dance Therapy www.bettyhoops.com www.somethingfishy.org a website for information about eating disorders. They also have a message board. www.bodypositive.com Boosting body image at any weight. www.mediaandwomen.org http://www.realwomenproject.org/ About Face http://www.about-face.org/ Don't Fall For the Media Circus! Judgment of Paris - Commentary about eating disorders, modeling, fashion industry, plus-size beauty etc. http://www.judgmentofparis.com Did you know there is a campaign to establish a U.S. Department of Peace? Check it out: http://www.thepeacealliance.org/ NIA Classes in Orange County http://www.niaharmony.com/default.htm