TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
1
Disclaimer
This manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this manual. The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
2011 By TheDietSolutionPlan.co Please feel free to distribute this guide as a bonus from your website however all links within the e-book must keep their integrity. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
2
Table of Contents
Introduction: 3
Why The Weight And Emotional Struggle?
5
Indications and Symptoms of Binge Eating Disorder 8
Emotional Triggers That Lead to Overeating
11
Glucose Intolerance 16
Journal Your Moods and Eating Patterns
22
Conclusion
23
Resources
28
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
3
Introduction
Why Can't I Stop Feeling This Way?
It happened again. You've come home from a hard day at the office or a hard day at school and all you want to do is relax. You go to the refrigerator, and get yourself a little snack, but before you know it that little snack spirals out of control.
You wake up in the middle of the night your friends or family than the business proposal coming up always been weighing heavily on your mind. You need just a little something to calm your nerves.
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
4
Final exams are coming up. Your boyfriend or girlfriend is causing trouble. Does any of these situations sound even remotely familiar to you? When you are confronted with emotional stresses like these are you tempted to eat a lot? Binge also known as emotional eating is a recognized psychological and physiological problem. This special report will help you crack the code on the seven triggers that cause this condition.
The information presented, will enable yourself or a loved one to conquer this destructive behavior. You will also discover how your relationship with food is causing you to overeat. Finely you will learn the mind-blowing real secret to losing weight and keeping it off for good. Just a little hint: It's not a diet!
So lets begin. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
5
Why The Weight And Emotional Stuggle?
You probably know these feelings all too well. Being frustrated with trying to lose weight but not getting results. It seems like you do everything right to control your diet but then wham a food craving hits you! No one seems to understand what you're going through. You constantly deal with the criticism that you are just being lazy and need to eat better and exercise, but you tried all these things before. You eat because you're unhappy, but you can't seem to stop. It's the feeling of being on a giant emotional roller coaster, and you just want to let out a scream. Why will this weight, and emotional struggle not just leave you alone? Well, when you develop a routine of eating foods that you know are bad for you. Then try to go cold turkey, these new foods don't hold the same taste, or appeal as the one's you enjoyed so much in the past. This is the exact perpetual cycle an emotional eater goes through when they try to withdraw from foods that seem to have a tight grip on them. This is why you experience that extreme inner turmoil trying to stay on one of those low-calorie diets. It's important to note, we are not saying binge eating is caused by eating "foods that are bad for you." Instead as we will discuss throughout this report. There are certain emotional responses that trigger your eating and craving cycle. These responses make you look at some foods in a different light. First let's discuss who exactly is a binge eater? Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
6
Definition of Binge Eating In this type of disorder, the affected person eats out of compulsion losing their control. Large quantities of various types of food are consumed, during the binge. The indications of binge eating disorder appear during late teenage and early middle age. Usually, the attacks of binge eating occur after major meals. Normally, a binge eater may take around two hours when starting their next meal. However, this varies from person to person, and some people may go on eating for the entire day. These people eat even if they are not hungry, even if they have already filled their tummies with a considerable amount of food. They do not actually feel taste or hunger for eating. Here are some main characteristics of binge eating disorder: Recurrent fits of overeating. Extreme disturbance after these fits of overeating. Contrary to bulimia, there are no instant solutions to binge eating through vomiting or fasting, etc.
A binge eater is a person who eats excessively when they feel tense or bad about something. However, their habit does not bring them relief, instead it makes them feel worse. This disorder affects both genders and is wider spread then bulimia and anorexia. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
7 The binge eater goes through feelings of hatred, despair and guilt regarding their eating habits. Sometimes they even beat themselves for losing self-control during these fits of overeating. It means they want to shun this habit. However, they lack will power to do so.
Nasty Cycle
of
Binge
Eating
Binge eating may give relief to its victims for a very short period, but then suddenly the victim feels that he is back to the real world with the unhappy feelings and hatred for himself. It is sure to lead to fatness and excessive weight resulting into obsessive eating. The situation becomes paradoxical; the more overeating troubles a binge, the more he eats making the situation even worse for him. He eats to get rid of tension and eating more increases his tension.
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
8
Indication And Symptoms Of Binge Eating Disorder
A person who is suffering from this disorder mostly feels guilty about their overeating. They often eat when they are alone so that other people do not learn about it. Therefore, most of the binge eaters are overweight. However, in some rare cases they do not gain weight. What are some signs to know if you or a loved has a binge eating disorder? Below is a chart with six behavioral symptoms:
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
9
Below is a chart with six emotional symptoms:
To understand what shapes your eating habits, please take the time and honestly answer "yes" or "no" to the following 10 statements.
1.
I feel hungry when one of the various emotions of anger, depression, anxiety, boredom or loneliness gets the better of me. Yes No 2.
I avoid physical activities because of how I feel about my body.
Yes No Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
10
You are not alone. Many people, including the young suffer from compulsive out of control eating.
However, you can conquer this disorder. By knowing the seven triggers that set off your emotional eating cycle. Let's examine these now.
3.
I have been hurt by someone in the past, and I view food as the only real friend I can trust. Yes No 4.
I eat more now to forget that scary or dreadful thing that happened to me in the past.
Yes No 5. I find myself eating alone because Im embarrassed about the amount of food I eat. Yes No 6. I feel disgusted or ashamed with myself after eating. Yes
No
7.
I wish people would not comment about my body size or eating habits.
Yes No 8.
I use food as a means to avoid people getting to close to me.
No Yes No 9. I frequently feel the need to diet.
Yes No 10.
I sometimes feel I can't stop eating even though I want to.
Yes No
The more "Yes" answers, the more likely you have a binge eating disorder.
If this is your predicament what can you do? Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
11 Emotional Triggers That Lead To Overeating
Boredom The obvious reason for overeating is boredom. When someone has nothing to do, he tends to eat excessively. For example, when a person comes home what is the first thing they do? They watch TV. Without realizing it this person exposes themselves to hundreds of commercials displaying food pleasing to the eye. This is why you eat that bag of nacho cheese flavored chips or that pack of double stuffed fudge chocolate-chip cookies while
you"re watching your favorite episode of CSI.
This repetitive self-defeating cycle, will cause you to eat more calories than you need culminating in a steady increase in your weight. Being a "bedroom eater" would put yourself at a higher risk of rapid weight gain, especially if you do nothing to burn the extra calories you're consuming.
Breaking The Habit Of Boredom Overeating. Learn to limit your TV viewing habits. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
12 Each hour you watch you expose yourself to countless advertisements for things you crave. Don't give fuel to the fire of your cravings learn to moderate your TV viewing habits.
Identify why you are feeling bored.
For some dealing with emotional eating, being frightened and scared about approaching life turns them to food. If this is the case with you.
Ask yourself "Is there something I have been putting off because of my fear of failure?"
Find enjoyable activities
such as: painting, reading, writing a journal, playing some computer games or doing volunteer work in your community. Whatever wholesome activity you can find that does not involve food the better. Manipulate your food cravings by chewing gum. It will satisfy your desire to have something in your mouth and has very little calories. As with finding activities the key is to find ways to keep your mind busy, the more your thinking about your cravings the stronger they become. Keep processed foods out of the house. These foods, can be convenient and inexpensive. However they also highly contribute to your weight gain and can be addictive. This one sounds like a no brainer but the more temptation you give yourself the easy it will be to give in and make excuses.
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
13 Feeling Deprived Yep, you guessed it. You feel a sense of loss and crave those foods again.
This is why "yo-yo dieting" occurs. You know when a person seems to lose weight in the
By restricting yourself from these comfort foods you begin to develop feelings of being deprived.
Feeling deprived in turn triggers feelings of depression. Once this pattern is formed, the person who is trying to avoid certain types of food becomes an overeater of the same food they crave; thus falling into the category of a binge eater. This depression could be strong enough to make you give up on a diet altogether, and once you give up on the diet you will feel even worse than when you started. Hence its a never ending cycle for some.
You might be wondering "How did I get so hooked on food to begin with? Was it some genetic flaw gone wrong in my parent's genes?" Probably not. It is more about over time learning to use food as a quick button to push to stop feeling so bad and start feeling good. What happens when you try to take away those foods that seemed to bring you those comforts? begining only to gain it all back. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
14 Whats The Key To Breaking The Sequence? Binge eaters who feel guilty after an eating session will often wake up with a new commitment toward diet and a life-changing attitude. The problem is, dieting does not work. Eating needs to be unique to an individual. Eliminate negative thoughts.
Know what your body needs. Effective weight loss or muscle gain begins with feeding your body the right kind of foods. Even doing exercise will not produce results if your eating the wrong foods. Know the type of diet your body can handle. Many diets require you to cut your calories to extreme levels. This is very unhealthy and hard on your body. When your body is in starvation mode. You feel fatigued, sluggish all day long and not to mention hungry. It's almost impossible to stay motivated on one of these diets.
Ive found that the only guide to describe this process of how to lose weight accurately is Isabel De Los Rios, eBook The Diet Solution. In it, she explains how our bodies fall into one of three specific metabolism types.
And how it's not by doing some crazy diet but by eating the specific foods according to your metabolism type is the key to losing weight. One of the surest ways to sabotage any weight loss goal is believing you will
fail before you even start. If you've thought before, "What's the use? I'll just gain it all back anyway," stop right there. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
15 In fact, it was interesting to learn. That one particular metabolism type will actually gain weight by reducing calories from their diet. Feeling
Disgust
O r Hatred
W ith
Your
Body
Do you constantly pay attention to the things you feel are wrong with your body? There is a reason why women find it, especially difficult to control their eating triggers, which is their inability to accept their body in spite of harboring several absurd body ideals. Realize no one is perfect.
Even those seemingly "perfect celebrities" have flaws and worry about grey hairs and wrinkles.
Trying to be like someone else is a waste of precious time.
A lot of problems today with self- acceptance is trying to be something or someone we are not. You must realize your own special qualities. No two people will ever be a like.
Eliminate negative thinking, focus on things you excel at. What you focus on grows, so if you dwell on negative thoughts this will only start the cycle of looking for food as a comfort. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
16 Glucose Intolerance This has to do with the physiology of the body. A healthy body converts carbohydrates into glucose keeping the blood-glucose level at ~60- 120mg/dl regardless of the kind of diet you eat. Carbohydrates are instantly transformed into glucose, and the pancreas gives a response to this change by secreting more amounts of a hormone called insulin in the people intolerant of glucose. It is helpful in removing the glucose from blood; thus, helping it to go into the body cells. In fact, if this system is working correctly it helps keep blood sugar level to the normal range irrespective of the amount of carbohydrates eaten. If this system fails to work, an excessive amount of insulin is secreted in response to sudden rise of glucose in blood. Therefore, the body remains unable to remove the glucose from the blood resulting into an increase in the insulin level in blood. Consequently, the hunger increases and the victim goes for more food rich in carbohydrates, and the cycle goes on.
Calibrate your diet in relation to the Glycemic index (GI). The Glycemic index is an often over looked tool for most dieters. They simply don't know what it is and how to use it properly. In fact, it was shocking to read in Isabels, ebook The Diet Solution that a common Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
17 food a person dieting often eats for a snack. Thinking it will help them drop pounds actually has very high levels of (GI).
Foods with high (GI) levels make you feel hungry and actually contribute to craving more food. These foods produce weight-gains in our bodies not weight -loss the opposite of our goal.
Insulin is a fat storing hormone. Avoid foods with high (GI) levels. The more insulin you have in your bloodstream, the more likely you are to gain weight. To achieve sustainable weight loss and reducing your risk for heart disease and diabetes. The secret is keeping small fluctuations in your blood and insulin levels. Only by eating foods in relation to your metabolism type will achieve this.
Needing Love And Affection Love and affection are a basic human need we all have. If these needs go unmet a person facing situations of despair and loneliness will routinely find solace in food, this is a condition that can tend to affect women more than men. Consider this scenario: After being exhausted at both the office and then the home, a woman may develop the need to work out her feelings and need love and affection more than normal. If this emotional satisfaction is missing, the gap is commonly filled with overeating. How then do you satisfy these emotional needs of love and affection without using food as a coping agent? Understand that love and affection are normal needs a person has. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
18 Every human being was created with the need for love and affection, having these needs is normal and should be filled.
Understand women have an inherited need to feel appreciated. A man must understand the emotional needs of his wife or girlfriend is different from his own needs. She may at times need to feel more appreciated than at other times. And she never wants to be taken for granted. Understand what real affection is. Problems tend to arise when people dont understand each other, same can happen in this area. True affection comes from the heart, it is not being told by another to do some gesture of kindness. This will only cause aggravation and frustration to the one needing affection. Overcome loneliness by sharing. Avoid the superficial small talk conversations with your friends. Instead, be willing to share your feelings and worries with them. Remember loneliness can lead to depression, which often leads to seeking comfort through food.
Feeling
Overwhelmed
Meeting deadlines and working in tense situations are the reasons, which make people feel disappointed and disheartened leading to tension and anxiety causing further overeating. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
19 Some foods, particularly chocolate, are believed to have physiological effects on the body. By affecting the reactions of serotonin, a neurotransmitter which can affect both mood and appetite. Notice the interconnection between mood and appetite, are we seeing a pattern? Whether you are under stress from work, school, a relationship, or any number of other external pressures and forces result is much the same. Food becomes the main coping mechanism to deal with stress. How do you then tame the effects of stress without using food to cope?
Understand that you have the final choice. Realize even if a situation appears like there is nothing you can do. In every case, you still have the choice of how to feel about it.
Focus on one task at a time, avoid mental frustration. As we talked about earlier what you focus on grows, so instead of worrying about many things at once, focus on one task at a time. This will also help you to accomplish more. For a few minutes, a day learn to visualize positive things. This will help you regain your mental focus. This can be a very powerful technique if used repeatedly. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
20 Develop a sense of humor. Sometimes things will happen that is out of your control, instead of getting mad and frustrated. Learn to back off your intensity and see the humor in lifes situations.
Your Eating Habits Most people do not have healthy eating habits, and they do not know what food combinations are best for them. It has been observed that overeating is location and time specific, e.g. when people watch TV, in their spare time and so on. As we have previously discussed stress too contributes to our pattern of eating.
Keeping Track Of Your Moods And Eating Habits
Many people in the writing profession, novelists, advertisers, etc. Keep a journal near their bed so if they have a dream that contains a nugget of a good idea they can write it down the moment they wake up before the dream gets fractured by the waking brain. If something like this can help these people be successful why not use it to your advantage? You should keep a diary of your day-to-day life, note the people and events that have a profound negative effect on you. Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
21 Furthermore, keep careful watch on your eating habits and how they change in relation to those people and events.
If you can identify a pattern and are able to predict when you will go into an emotional spiral it will be easier to counteract the effects. For strategy like this to be successful, it helps to have friends and family close by that you can go to visit so that they can help monitor your consumption during these stressful events. Think of it as an impromptu intervention, no analysis no judgment just people you can trust be there for you to get your mind off the things that bother you and keep your hands and mouth off of food.
Here is a sample journal: Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
22
By identifying the pattern you have adopted it will help you in changing your entire eating pattern for the next time. Only by understanding the cause of the pattern will you be able to break through it. In fact, the more you do this method. You will start to see that certain types of emotions trigger different eating patterns.
Thus, the key to conquer binge eating is isolating the cause, e.g. trigger and using the alternative coping techniques we have discussed throughout this book.
Conclusions....
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
23
You now know the truth about why it has been so difficult in the past to lose weight and keep it off. You have acquired the knowledge of quickly identifying what sets off your emotional triggers, and how to combat them.
Youve taken the important first step towards unlocking the lifestyle, self- confidence and self-respect you want and rightfully deserve.
Gone will be the days of being criticized or feeling ashamed about your weight, instead you will be admired and appreciated for that special person you really are.
If youd like to take the next step in understanding what types of food, your body needs to produce those results, Id recommend checking out Isabel De Las Rios, Book The Diet Solution.
To check it out Click here
Heres what you will learn:
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
24
Whats Inside The Book? The Diet Solution eBook is a Program that will teach you the most essential principles for weight loss and disease prevention. Topics included and explained in depth are:
The #1 health food that is causing everyone to gain weight Everything you need to know about FatThis information is life changing! The truth about calories and exactly how to lose weight without ever having to count calories again! A specific way to determine your personal metabolism so that you can choose the precise foods that are best for youNo nutrition program can begin without this! Should you really be spending your hard-earned money on organic food? Why you shouldnt buy another dairy product until you know this! A complete and detailed shopping list that tells you exactly what to buy Tons of delicious and quick recipes to cook tasty meals in your plan Your specific serving size already calculated for you Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
25
Heres What Some Have Said About The eBook Program
No other weight-loss plan has given my body more definition and curves, losing weight from all the right places.
Not only did I lose weight on the Diet Solution Program. I gained an incredible amount of energy. I love the changes I see in my body. No other weight-loss plan has given my body more definition and curves, losing weight from all the right places. These meal plans were so realistic for me and easy for me to follow.
Thank you Isabel for giving me the tools to feel so great!
Sandra Bunting
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
26
Losing 56lbs. Completely Changed My Life! Not too long ago, I was given a grim diagnosis by my doctor (Were unsure if youll be with us 2 hours from now), and I knew my life had to change, then and there. I decided to start living everyday like it was my last.
I knew I had to lose weight, but nothing had ever worked for me in the past. Thanks to Isabels program and inspirations, I lost 56 pounds, and also stopped smoking in the process. Myself esteem increased. My income increased, and I am now the happiest man in the world.
On top of everything else I will be getting married next year to my beautiful girlfriend Svetlana! Its amazing what losing 56 pounds can do for your life.
Louis Clement
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
27
An Eye Opening Experience!
I always considered myself to be in decent shape, working out 5 days a week, but still had some weight, I wanted to lose. This program really opened my eyes to the mistakes I was making in my eating, and the results were amazing!
I only really needed to lose 10 lbs but the most amazing part was the 10.5 total inches I lost from my waist, hips and thighs. Even better, I saw quick results and finally learned how to eat.
I never felt unsatisfied or hungry on the program. I am so grateful my best friend forwarded me Isabels website!
Thanks, Isabel! I am so happy I decided to do this program.
Tani Brown
Copyrights TheDietSolutionPlan.co HOW TO CONQUER EMOTIONAL EATING
28
Resources
The Diet Solution Program By Isabel De Los Rios http://thedietsolutionplan.co
Find Out Which 7 Fat Burning Foods You Must Eat To Lose Weight Fast And Permanently Click Here