Category Archives: Overeating

How to Get Your Family to Help You Lose Weight

Losing familyweight is difficult and requires quite a bit of discipline. For this reason, most weight loss experts and program creators recommend that you have a solid support system in place. It makes sense that those who are closest to you should be your weight loss “cheerleaders”. However, it is often difficult to enlist the support of your family and friends on your weight loss journey. Though they may have good intentions, they may be unwittingly sabotaging your efforts. Here are a few tips for enlisting the help of your family with your weight loss goals:

Tell Them You Need Their Help – This is the most obvious way to get your family involved in your weight loss efforts. Call everyone together and sit down to discuss your goals. If there are others in the family who might benefit from losing a few pounds, try to get them to join you. Resolve together to follow healthier eating habits as a whole. At the very least, make sure they understand how important your weight loss goals are to you.

Be Assertive and Consistent about Your Goals – It is easy for your family to dismiss your weight loss goals if you are not assertive about them. If your family senses that you are less than serious about losing weight, then they are not going to be serious about your weight loss goals either. Be firm about where you stand and develop consistent healthy eating and exercise habits.

Set Aside Space in the Cupboards and Refrigerator for “Safe” Foods – Ideally, you will convince your family to join you on your quest in developing healthier eating habits. However, that does not mean you will also totally convince them to give up their own snacks. For this reason, you need an area of your own for “safe” foods. These are healthy foods and snacks that you can grab when the urge hits without worrying about the damage they will inflict on your weight loss efforts. Make sure that your family understands that these are your special areas.

Make Them Your Cheering Squad – Honestly, once the shiny gleam wears off, the middle of the weight loss journey can be frustrating, especially when it seems that you are not losing much weight. It helps to have someone supportive on your side. Let you family know that sometimes you will need their help when you are feeling a bit weak. It helps to have someone who makes you accountable. Enlist the help of your family for encouragement and accountability.

Let Your Family Know That You Appreciate Their Help – People are more willing to help you when they know that they are appreciated. Be sure to let your family know that you really appreciate their support and help.

Why Diets Really Don’t Work and a Simple Plan that Does

healthy-habitsMillions of people around the world struggle with dieting. In fact, it’s estimated that more than a third of the population is on a diet at any given time. Unfortunately, the majority of diets fail. Dieters either never reach their goals or they gain the weight back once they’re off the diet. The truth is, most diets just don’t really work, on their own that is.

Why Diet’s Don’t Work
Diets don’t generally work because they focus on restriction and elimination. Instead of helping a person develop healthy eating habits, diets require people to virtually eliminate many foods. That’s not natural and once a person is off the diet, they go right back to their old eating habits.

Imagine being on a diet that eliminated starchy carbohydrates. Many diets do. That means no bread, potatoes or corn. Most people, once they’re off the diet, go right back to eating those starchy carbs. The result is that they regain the weight they lost.

So What Does Work to Lose Weight?
You might be surprised to find out that to lose weight you simply have to change your habits. You replace each bad habit with a good habit. The result, over time, is lasting weight loss. Here are some examples of bad eating habits and their potential replacements:

* Bad habit – drinking soda during the day
* Good replacement habit – drinking water

* Bad habit – snacking on sugary foods
* Good replacement habit – snacking on healthy foods like fruit, vegetables, nuts and whole grains

* Bad habit – eating fast food for lunch
* Good habit – packing a healthy lunch

Change your habits, change your weight!

The Link Between Depression and Overeating

There’s a definite connection between depression and overeating. Food equals comfort for many people who suffer from depression. Eating lifts them out of their misery for awhile. The problem is that it never lasts for long and usually stacks on unwanted pounds that may even deepen the depression.

Withdrawal from friends and family is also a symptom of depression, and in a depressed person’s “aloneness,” she sometimes turns to food and gives in to cravings to forget her problems. When a person suffers from depression, binge eating is often seen as a solution and the eating becomes uncontrollable – permeating every corner of her life.

Emotional “triggers” that sometimes begin an overeating binge can be exacerbated by depression. Smells and looks of food may be overwhelmingly tempting to a person who is depressed and frequent episodes of bingeing can take place, causing the person to lose self-confidence and withdraw from life even further.

While depression is a definite “feel bad” emotion, those who suffer from depression may associate food with feeling good and ultimately turn to it for comfort. Chronic stress can also cause depression and lead to food binges. If you find yourself stressed out from work or other issues and overeating because of it, there are several ways to combat the issues.

One way to relieve stress is through aerobic exercise. Along with the exercise, you’ll also get the added benefit of burning calories you ingested while overeating. Exercise will improve feelings of depression by manufacturing endorphins, which scientists have proven increase a sense of well-being.

There is both good news and bad about medical treatments for depression – the medication will probably lessen or completely get rid of feelings of depression, but the same medication can cause weight gain. If you’re thinking of taking an anti-depressant, first talk it over with your doctor and research the side effects of the recommended medication. Sometimes an anti-depressant can be used for a short period of time during an especially difficult situation to alleviate depressed feelings.

Notice certain actions that you may exhibit when you’re overeating such as cramming huge amounts of food in your mouth as fast as you can, planning ahead for alone time when you can engage in bingeing and if you feel sad and drained of energy when the bingeing is over.

These are signs that depression may be the cause of your eating disorder. Take a close look at your life and try to see where you can reduce stress and gain control of your eating habits. Sometimes, you can easily figure out the path you need to take – but if you can’t, see your physician who may refer you to a specialist who deals with all types of eating disorders on a daily basis.

Are You Overeating at Night Only?

There is a fairly new name for people who tend to overeat only during night time hours – “night-eating syndrome.” If you’re consuming most of your daily calories during the evening and just before you go to bed, you may be putting on loads of unwanted weight and feel sluggish during the day.

You may also tend to skip breakfast — you’re still full from all you ate the night before. Since breakfast is the main meal that you should eat to ward off unwanted pounds and to gain needed fuel for the remainder of the day, this is the absolute worst meal to miss. Not eating a nutritious breakfast can also set you up for health problems and overeating at lunch, dinner or between meals.

People with night-eating syndrome are also likely to get up to eat after they’ve gone to bed. If you find yourself leaving bed at night to binge eat, think about the mood you’re in. Was the day particularly stressful or have you been depressed for awhile and feel helpless and out of control?

Night time is the worst time to ply yourself with extra calories. Your body needs fewer calories when you’re sleeping, so the food you’re eating becomes less satisfying and can easily turn to fat – especially if the food you consume is high in sugars and carbs.

Evening hours are often associated with relaxation, watching television and rewarding ourselves with high calorie snacks. People who work at highly stressful jobs during the day may skip daily meals only to become ravenous in the evening – eating everything in sight.

If you suspect that you might have NES, try these tips to overcome it:

  • · Don’t eat in front of the television. Spend meal times at the kitchen table and concentrate on what and how much you’re eating.
  • · Have a healthy lunch and nutritious afternoon snack. You’ll be much less likely to gorge on unhealthy foods when you get home.
  • · Portions, portions, portions. – If you have to have that dessert at night, cut it in half or share it.
  • · Eat breakfast. It’s your most important safeguard against overeating during any time of the day, and especially at night.