Recognizing, Understanding & Changing Eating Patterns
During your time on the Skinny Me with hCG diet, you will begin to establish healthier eating patterns and learn how you can use food as a substance of nutrition to work towards an overall healthier lifestyle. Simply hearing that food should be used as nutrition, and not as a coping mechanism, does not supply enough information to aid in implementing a change in behavioral eating patterns. This is something that a diet, alone, will not repair.
In this section, you will learn to recognize the reasons for which many individuals turn to eating to relieve anxiety, anger, and sadness. Understanding how emotional eating may affect the hCG diet is crucial in your journey to a healthier lifestyle. Emotional eating inhibits weight loss because, during bouts with sad or stressful situations, an individual adds unnecessary calories to the diet by reverting to behaviors established by a physical and psychological dependence on food for coping. To begin understanding, we must look deeper within our hunger and fullness, while optimizing the benefits of reduced hunger during your time on the hCG diet, to establish and evaluate an emotional dependence upon food, understand triggers and start changing behaviors.
Recognizing emotional dependence upon food
To begin implementing change, you must first identify personal emotional triggers. Recording your moods throughout each day in your journal will help you to establish eating patterns and pinpoint emotional eating occurrences. Each time you record a meal in your journal, jot down a brief description of your mood and, if it is unfavorable, make a quick notation of events leading up to that point. Your own insight will provide you the assistance you require to determine your patterns. This is yet another reason keeping a daily journal while on the Skinny Me hCG diet will help us to collaborate in helping you to implement changes in your negative relationship with food.
Strategizing to understand emotional dependence upon food
In order to begin to understand emotional eating triggers, look to the series of events that led you to these patterns. Sometimes, letting the situation occur and pass may help to dissolve the need to cope by using food. There are many situations to which individuals have no control, so allowing the situation to happen and learning to manage negative feelings caused by the situation will help to create a less stressful environment. Turning to eating in an unfavorable situation is a distraction. Omit the distraction and fight through the overwhelming situation head-on. This will help to make negative situations more tolerable, thus eliminating the need for a distraction.
Next, do not relinquish power to your vices. Eating during a time of stress or sadness transfers the power you hold over your emotions to the food. Using it as a coping strategy will lead you into a vicious cycle, in which will ultimately lead to physically and psychologically requiring food to get through negative situations. If you sometimes feel as though you simply cannot resist the need to eat, considering using your “free foods” to help; but, remember, the overall goal is to break this pattern, so you must limit this usage by consuming less and less each time.
Consider the benefits of making changes to how you view food and eating healthier for nourishment: 1) your energy level and attentiveness will dramatically increase, 2) the relationship that you have with food will become more positive, 3) your emotional and physical health, along with your quality of life and self-image, will improve. To implement changes in your lifestyle, you should look within your psychological relationship with food, which you can physically see in your journal. Determine the triggers and embrace solutions other than eating for comfort. To make changes over situations of which you have control and that flow with your social, cultural and family environments, you should look to your immediate surroundings. Lastly, you should never be intimidated to ask for assistance. At Skinny Me, we are available during office hours and after hours to assist you in achieving your overall weight loss goals during your time on the hCG diet; however, we do not know what we do not know, so please keep the lines of communication open with us at all times. Remember, it takes 21 days to form new, healthy eating habits. Use your time on the Skinny Me hCG diet to help guide you to positive changes.
You can and will succeed if we work together!