foxfieldco
08-16-2004, 05:23 AM
Weight Watchers eTools article of the week: STOP! Are You Really Eating Because You're Hungry?
~ Stop Emotional Eating: 5 Steps
You probably know what triggers emotional eating. Your day has overwhelmed you, or bored you, or thrilled you, or you've gotten into an argument. Before you know it, you've been eating uncontrollably for far longer than you care to admit.
There are few things more frustrating than the aftermath of this kind of episode. It wasn't even about food! And yet at the moment — when you felt stressed, bored, sad, even happy — it felt like food was the only thing you could think about.
Step by Step: STOP
It makes sense that when you eat for emotional reasons, you never end up feeling full. That's because you started out craving something that can't be satisfied with food.
It's tricky to figure out what you're really hungry for when you're feeling emotional, and to find ways to manage those feelings without food. But we'll help. Try these five steps:
1. Determine whether you're feeling physical or emotional hunger.
When you feel it, you feel it: You've got to eat. But to know for sure that you're hungry because your body needs food, wait 20 to 30 minutes. If the pangs intensify, you probably need to eat. But if emotional needs are fueling the urges, they'll usually subside.
2. Separate the feeling from the food.
During the delay, ask yourself what you're feeling. What's causing the urge to eat? Write it down, so you can refer to it the next time you suspect stress or emotions are sending you to food.
3. Identify those "red-light" feelings.
After a while, you might start to notice a pattern in your list of high-risk emotions. Some — like exhilaration or excitement — can be hard to recognize unless you're diligent about your record. So don't stop keeping track, even if you're at first unable to see a pattern; it's important to do everything you can to identify these red-light feelings ahead of time, so you're able to recognize risks when they come up.
4. Learn to manage your feelings without food.
Once you've worked out which emotions tend to make you overeat, you can start working out healthier ways to cope with them — ways to comfort yourself when you're sad, for example, or ways to calm yourself when you're stressed. You've probably heard your Leader or other Meetings Members talking about Reframing, a powerful tool from Weight Watchers Tools For Living; it's a great resource for finding ways to handle emotions in non-food ways.
5. Go to the source of the problem.
Another advantage to identifying your red-light emotions is that it enables you to work toward making a more positive environment for yourself. If you often feel angry, stressed or sad, ask yourself why.
~~~
~ Are You a Stress Eater? (Quiz)
How susceptible are you to stress eating? Find out here where you fall in the spectrum. Plus, get some tips on finding healthier ways to cope.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gif
You just got home from work. You realize that within the next few hours you have to drive your kids to various events, make dinner, fold the laundry, and finish a few things you brought home from work. What do you do?
__ Make a quick to-do list. It helps to take on things one at a time.
__ Make a quick snack, and then get started.
__ Make dinner. You can‘t even think about the other things until you‘ve
eaten
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gif
Your spouse's office is hosting the yearly vacation retreat. You know you should be having fun, but schmoozing at these things stresses you out. How do you cope?
__ I hide in the room and order room service.
__ I attend all the events, but stick close to the hors d‘oeuvres.
__ I feel less nervous when I‘m concentrating on something, like food. I make
friends.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifIt's the first day of a brand-new job, and you are nervous. How does breakfast go?
__ I get up early and make the full affair: pancakes, eggs, sausage and
bacon.
__ I can‘t eat on a day like this!
__ I grab something healthy and energizing. I‘ll need it later.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifYou and your daughter have a disagreement in the living room. Where do you head?
__ The kitchen. I need something to eat.
__ The laundry room. I need to get something done.
__ The bathroom. I need a hot bath.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_5.gifA great aunt is sick in the hospital, and you need to do something. What's first on your list?
__ Call a close friend for comfort.
__ Make sure her immediate family has everything they need.
__ Comfort food. I‘ll make that macaroni salad everybody loves.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_6.gifYour spouse has been offered a transfer and it looks like you're moving across the country. You're scared! What do you do?
__ Talk with my spouse about it.
__ Deal with it myself. I don‘t want to stress everybody else out.
__ Talk about it over pizza with a few friends.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_7.gifIt's Friday night and you've just finished a major work assignment. You feel elated! How do you celebrate?
__ By doing absolutely nothing all weekend.
__ Dinner out in my favorite restaurant, of course.
__ I treat myself to a massage at the spa.
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Which of the following would you most likely be voted in the yearbook of your life?
__ Most likely to be stressed out.
__ Most likely to be prepared.
__ Most likely to procrastinate.
>>>>
You're a stress eater.
Sadly, stress puts you on a path straight for the fridge. And you know it, which makes it even worse, because that stresses you out, too! Don't worry; you're not a lost cause. Dr. Cynthia G. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), says tackling your problem is all about starting at square one: the stress itself. "By learning how to deal with anxiety straight on, rather than trying to suppress it with food," she says, "you can eliminate the underlying cause of your weight problem." Think about the things in your life that cause you stress. How can you handle them in a different way?
>>>>
Stress can affect your eating.
As a busy person, you may find that stress is certainly a part of your life. And because you're trying to lose weight (yet another thing to be stressed about), you need to be extra aware of anxiety. Look for stress, and recognize your particular symptoms. This way, you'll be better prepared to handle unexpected urges that happen as a result. Instead of eating, suggests Dr. Cynthia G. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), you can try relaxation skills such as deep breathing or meditation to help you reduce anxiety.
>>>>
You take stress in stride.
You have nothing to stress about when it comes to stress and overeating, it seems. When anxiety hits, you recognize it, take it in stride and tackle it accordingly. Congratulations!
~~~
~ Are You Hungry or Bored? (Quiz)
How can you tell the difference between hunger and boredom — and what do you do about each? Having this skill and putting it into play can mean the difference between losing and not.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifThe best way to gauge hunger is by:
__ knowing how many daily calories I’ve tallied so far.
__ rating my hunger on a scale of 1 to 10.
__ assuming that if I want to eat, I must be hungry.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifIf I’m not sure if my desire to eat is driven by hunger or boredom, I:
__ take a short walk.
__ grab a couple of cookies.
__ have a piece of fruit.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifBefore watching TV, I grab:
__ a big bowl of light popcorn.
__ a scoop of ice cream.
__ a needlework project.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifTo keep from overeating, I try to have a meal or snack every ___ hours:
__ 2
__ 3
__ 6
>>>>
You’ve learned to discern the difference between the physical need and emotional desire for food.
"A sign that you eat to satisfy hunger, not boredom, is that you stock up on good-for-you foods that are high in protein and fiber, such as fruit, fresh veggies, nuts and yogurt," says Tallmadge. "Controlling your environment helps you to control cravings and boredom eating."
You’re trying to eat healthfully, but when your mind wanders, it ends up fixating on food.
"Sometimes we get the urge to eat and go with it like automatons," says Tallmadge. "But even low-fat food has calories, and too much is still too much, especially if you’re eating when you’re not even hungry." Concentrate more on rating your hunger and riding out the wave of a craving, so you’re not tempted to forage for food every time you feel distracted.
You’re eating for entertainment.
If you’re constantly reaching for something sweet and fatty, you may be using food simply to fill your time. "Take a good look at your life," suggests Tallmadge. "Do you need more community involvement? Creative pursuits? Time with friends?" To get a handle on whether you’re eating out of hunger or boredom, keep a food diary: Note the time you’re eating, what you’re having, how you’re feeling—and rate your hunger before and after. "This helps you stop and think instead of doing what’s automatic—grabbing food," says Tallmadge.
Question 1:
Learn to listen to your body signals—such as real hunger pangs or a sensation of emptiness—and figure out where you are between 0 (ravenous) and 10 (overstuffed). If you’re at 2 (hungry), have a bite, but stop at 5 (comfortably satisfied). Beyond that, you’re eating despite fullness and likely because of boredom. "Your calorie count isn’t related to hunger," adds American Dietetic Association spokesperson Katherine Tallmadge, RD, author of The Revised and Expanded Diet Simple (LifeLine Press, 2004). "Some days you might actually be hungrier and need more calories. And if you don’t feel hungry, don’t eat, even if you haven’t reached that day’s calorie target. Then you’re just looking for something to do."
Question 2:
Distract yourself from food fantasies by getting some fresh air or calling a friend. Boredom-induced craving will pass within 20 minutes. "Postpone even a healthy snack until you know you need it," says Tallmadge. "If you’re not sure, you’re probably not hungry." If your hand goes straight into the cookie jar, it’s a good bet you’re simply giving into boredom.
Question 3:
Keep your hands busy with a simple craft, such as knitting a scarf, instead of mindless munching. "Eating while watching TV is a triple whammy: Your metabolism slows because you’re not moving, plus you eat more mindlessly, plus you go for the high-calorie stuff that’s advertised," says Tallmadge. If you do feel hungry, you’re actually better off with a measured single serving—even of ice cream—than with a supersize portion of a healthy food. "But eat it in the kitchen or dining room, before your show starts or during a commercial break—not in front of the TV," says Tallmadge.
Associating eating with another activity, such as TV watching, suggests you may actually be bored—and perhaps need to find a more engrossing pastime.
Question 4:
Most people get hungry every 3 to 5 hours, says Tallmadge, so you may truly feel a little empty between meals—plan small, healthy snacks to tide you over until you enjoy a light lunch or dinner. In fact, if you go without food for 6 hours, you could end up ravenous and stuff yourself with any food—healthful or not—and lots of it, so you ultimately consume far more calories than if you’d eaten more often, but more sensibly. If you’re grabbing a bite every couple of hours, however, you’re very likely eating because you’re bored, not hungry, especially if you gravitate toward baked goods and snack foods—these might satisfy cravings, but not true hunger.
~~~
~ What Kind of Overeater Are You? (Quiz)
Dealing with your overeating dilemma is all about why you overeat, not what you overeat. Note your responses to the following questions. There's a scoring key below that will lead you to an overeating profile and some tips for overcoming your food ordeal.
What time do you most often see on your watch during your bouts of overeating?
3:30 p.m. It's mid-afternoon and my schedule is quickly spiraling out of control.
8:00 p.m. I've really been looking forward to this opportunity to relax and enjoy a snack.
Midnight. When I'm feeling down at night, I head for the fridge.
Dinnertime. I've been thinking about everybody else all day, so when it's time to eat, I just space out and eat. And eat, and eat …
A food stain blocking the dial. Where did that come from?
During your overeating attacks, what genre of music can you imagine playing in the background?
Top 40 hits.
Heavy metal. Loud and out of control.
A sad, weepy classical piece.
Anything. Nothing. It doesn't matter.
Oldies — they remind me of the way things used to be.
Imagine you are a director and you're staging one of your typical overeating episodes. You're the star. Who's in your supporting cast and how does the scene play out?
My boss and coworkers. We have an incredibly stressful meeting, and then I'm overwhelmed.
My partner or kids. We've just had a fight and I'm depressed.
It's a party scene with everybody I know, and there's food everywhere.
It's a one-man scene. I've just been reminded of a bad thing that happened to me, and I feel terrible and alone.
My best friends. We're out to eat, party and celebrate.
The crime has been solved: The culprit is YOU and the weapon is food. Where was the heinous crime committed?
At my favorite restaurant.
At the dining room table, alone.
In the bedroom or living room, in front of the TV.
In the office.
Standing in front of the refrigerator.
When do you overeat?
Constantly — sometimes I don't even realize I'm doing it.
It comes and goes in phases, depending on whether I'm in an "up" or "down" phase in my life.
Whenever I have a lot to worry about.
When I have something to celebrate.
All the time. It's better than dealing with my troubles.
How are you most likely to feel right before you overeat?
Bored, depressed, lonely … just plain down in the dumps.
I don't even think about it.
Excited! I love food.
Like I want to hide away from the world.
As though I'm being pulled in a million different directions.
You could stop overeating, if only …
Things could be the way they used to be (or the way you wish they were, or…).
I was happy.
Food didn't taste so good.
I had time to watch what I eat.
I realized I was doing it.
Which video store section is best matched with your overeating mood?
New releases (they're all different).
Tear jerker (best watched alone).
Action adventure (fast paced).
Romantic comedy (indulgent and fun).
Drama (focus on interpersonal problems).
YOUR SCORE
See which letter — I, H, S, A, E — you picked most of.
1. a) S b) H *) E d) A e) I
2. a) H b) S *) E d) I e) A
3. a) S b) E *) I d) A e) H
4. a) H b) A *) E d) S e) I
5. a) I b) E *) S d) H e) A
6. a) E b) I *) H d) A e) S
7. a) A b) E *) H d) S e) I
8. a) I b) A *) S d) H e) E
Based on your responses to our "What Kind of Overeater Are You?" quiz, you fit one of the following profiles. Read more details and tips for your profile below. Then, see how other dieters cope with overeating in our article "Overcoming Overeating."
If you picked mostly I's, you're an Impulse Eater.
If you picked mostly H's, you're a Hedonist.
If you picked mostly S's, you're a Stress Reducer.
If you picked mostly A's, you're an Avoider.
If you picked mostly E's, you're an Energizer.
You picked mostly I's
You're an IMPULSE EATER
Impulse eaters, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, primarily just have bad eating habits. "Anyplace and anytime is an opportunity for eating — standing up, in their cars…" Developing new, healthier eating habits is the solution to your problem, says Last. Only eat when you're sitting down, for example, or at specified times and in certain places. It will help a great deal if you make it a habit to be conscious of your active eating — subscribers have the option to always log the POINTS they consume in their online journal.
You picked mostly H's
You're a HEDONIST
"You are what you eat" is your mantra, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida. You eat because you love food, and in order for you to lose weight, says Last, "your attitude surrounding eating and food has to change." Try finding other activities that make you feel good, and make a genuine effort to schedule them into your day. Instead of going out to eat on Saturday night, for example, go to the movies. "These other activities may not at first seem as much fun or as rewarding as food, but with practice you can learn to get enjoyment from other areas of your life."
You picked mostly S's
You're a STRESS REDUCER
You're always on the go, and because of this, your destination is frequently the kitchen. When you overeat, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "you're using food to try to relax or unwind." Does this news stress you out? Fine: "Catch the fact that you feel tense early on," suggests Last, "and then try to reduce the stress in ways that don't involve food." The trick is to learn to approach that anxiety, rather than run from it.
You picked mostly A's
You're an AVOIDER
When you've had a fight with your partner or a bad day at work, the only thing that will make you feel better, it seems, is food. "You're coping by submerging your head in the sand," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "but in this case you're doing it with food." So how do you deal? When you're feeling bad, identify your feelings and problems: Write down everything you eat and how you feel when you eat it; then you'll be able to look back and see patterns. When you see the problem come up again, you'll recognize the warning sign and be able to handle the trouble head-on rather than hiding behind food.
You picked mostly E's
You're an ENERGIZER
"When you're feeling down, sad, bored or lonely," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "you use food as a pick-me-up to try and up your mood." Your first step is to eliminate those depressed symptoms. Feeling lonely? Make an effort to make new friends. Bored? Take a class about something you've always been interested in (maybe that's where you could make new friends!). Set goals for yourself and reward yourself when you reach them. You'll find your energy going up and your overeating going down in no time!
*Talk to your physician if you frequently find yourself binge eating, or eating large amounts of food in a short period.
~~~
~ Overcoming Overeating
Thirty-three-year-old Diane, a Meetings member from just outside San Francisco, feels fine while she's overeating, but terrible afterward. Her stomach hurts, and she sleeps poorly because she feels hot and anxious. The entire next day, she feels like she's in a haze.
It takes about two days, she says, before she feels "normal" again.
Overeaters like Diane have at least two things in common. The first is that their bouts of overeating make them feel bad — physically and about themselves, their diets, their bodies. The second: They all have a reason for overeating, an emotion they're squelching or a void they're filling when they aimlessly head into the kitchen.
That reason, though, varies from person to person. "The problem is not necessarily what you're overeating, but why," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida. "If you eat when you're tense or anxious, no diet is going to control that," says Last. "Basically, you need to tackle the problem by coming up with a treatment for tension and anxiety."
Likewise with other overeating triggers. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), has identified five common overeating types. "You have to figure out the reason you overeat," she says, "and match the solution to the cause."
Read on to see how some real-life dieters have decided why they overeat.*
Nick is an IMPULSE EATER
"TV tends to be a big trigger for me. I try to monitor it, but there are those nights when I do not shut the TV off and I get sucked into Letterman or Leno, Nick at Nite, etc. …" — Nick**, Weight Watchers Online subscriber from New Orleans.
The expert says:
For impulse eaters, says Last, "there's no control over the behavior, and it's caused by learning bad habits." The solution is to pay more attention to your active eating. "Decide you will only eat at specified times and places." For Nick, maybe the solution is to never eat in front of the TV (or not to watch late-night TV — people are more prone to overeating when they're tired).
Kelly is a HEDONIST
"Last year, after I got home from school, I'd be hungry and basically just start pigging out. My favorite thing was a cheese sandwich with like four slices of cheese and bread. Which is fine for a meal, but I would eat that as a snack and often I'd have a can of soup, too, and eat whatever leftovers were in the house. " — Kelly**, Weight Watchers Meetings member from New Jersey.
The expert says:
"Food is the biggest pleasure of the hedonist," says Last, "so what has to happen is that the attitude surrounding eating and food has to change, and its place in your life has to change." Try to satisfy those taste buds with less caloric foods, suggests Last, and find other activities that are fun and rewarding.
Melanie is a STRESS REDUCER
"I'm stressed a lot. When I overeat, I feel a momentary satisfaction that I have soothed the stress, but it won't be long before I will be admonishing myself for it. This creates a vicious stress cycle." — Melanie**, Weight Watchers Meetings member and Weight Watchers eTools subscriber from Louisville, Kentucky.
The expert says:
"Stress reducers use food to try to relax or unwind," says Last, "so treatment centers on alternative ways to reduce anxiety. Develop relaxation techniques, and learn to approach anxiety and overcome it rather than reinforcing it through avoidance."
Patty is an AVOIDER
"What I try to avoid most when I eat is feeling any kind of emotion, usually pain, sadness, depression, anger. I will eat anything that is around or available. My biggest comfort foods are pasta and ice cream — unfortunately, it can be any time of day or night." — Patty**, Weight Watchers Meetings member from Westchester, New York.
The expert says:
"Most avoiders are people pleasers," says Last. "They haven't learned to pay attention to their own needs." To tackle the problem, identify the feelings and problems you're trying to avoid, then work on developing assertiveness skills to enact solutions.
Diane is an ENERGIZER
"My bouts of overeating attack when I'm feeling bad about myself. I won't have any interest in exercising, so I snack to fill a 'void.' But, when I am interested in something (like marathon training or scrapbooking) and busy, I don't care too much about eating." — Diane, Weight Watchers Meetings member from just outside San Francisco.
The expert says:
"Energizers use food like an antidepressant," says Dr. Last; when they're feeling down, they use food as a pick-me-up. Positive Self-Talking from Weight Watchers Tools for Living is a good alternative boost.
~ Stop Emotional Eating: 5 Steps
You probably know what triggers emotional eating. Your day has overwhelmed you, or bored you, or thrilled you, or you've gotten into an argument. Before you know it, you've been eating uncontrollably for far longer than you care to admit.
There are few things more frustrating than the aftermath of this kind of episode. It wasn't even about food! And yet at the moment — when you felt stressed, bored, sad, even happy — it felt like food was the only thing you could think about.
Step by Step: STOP
It makes sense that when you eat for emotional reasons, you never end up feeling full. That's because you started out craving something that can't be satisfied with food.
It's tricky to figure out what you're really hungry for when you're feeling emotional, and to find ways to manage those feelings without food. But we'll help. Try these five steps:
1. Determine whether you're feeling physical or emotional hunger.
When you feel it, you feel it: You've got to eat. But to know for sure that you're hungry because your body needs food, wait 20 to 30 minutes. If the pangs intensify, you probably need to eat. But if emotional needs are fueling the urges, they'll usually subside.
2. Separate the feeling from the food.
During the delay, ask yourself what you're feeling. What's causing the urge to eat? Write it down, so you can refer to it the next time you suspect stress or emotions are sending you to food.
3. Identify those "red-light" feelings.
After a while, you might start to notice a pattern in your list of high-risk emotions. Some — like exhilaration or excitement — can be hard to recognize unless you're diligent about your record. So don't stop keeping track, even if you're at first unable to see a pattern; it's important to do everything you can to identify these red-light feelings ahead of time, so you're able to recognize risks when they come up.
4. Learn to manage your feelings without food.
Once you've worked out which emotions tend to make you overeat, you can start working out healthier ways to cope with them — ways to comfort yourself when you're sad, for example, or ways to calm yourself when you're stressed. You've probably heard your Leader or other Meetings Members talking about Reframing, a powerful tool from Weight Watchers Tools For Living; it's a great resource for finding ways to handle emotions in non-food ways.
5. Go to the source of the problem.
Another advantage to identifying your red-light emotions is that it enables you to work toward making a more positive environment for yourself. If you often feel angry, stressed or sad, ask yourself why.
~~~
~ Are You a Stress Eater? (Quiz)
How susceptible are you to stress eating? Find out here where you fall in the spectrum. Plus, get some tips on finding healthier ways to cope.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gif
You just got home from work. You realize that within the next few hours you have to drive your kids to various events, make dinner, fold the laundry, and finish a few things you brought home from work. What do you do?
__ Make a quick to-do list. It helps to take on things one at a time.
__ Make a quick snack, and then get started.
__ Make dinner. You can‘t even think about the other things until you‘ve
eaten
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gif
Your spouse's office is hosting the yearly vacation retreat. You know you should be having fun, but schmoozing at these things stresses you out. How do you cope?
__ I hide in the room and order room service.
__ I attend all the events, but stick close to the hors d‘oeuvres.
__ I feel less nervous when I‘m concentrating on something, like food. I make
friends.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifIt's the first day of a brand-new job, and you are nervous. How does breakfast go?
__ I get up early and make the full affair: pancakes, eggs, sausage and
bacon.
__ I can‘t eat on a day like this!
__ I grab something healthy and energizing. I‘ll need it later.
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http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifYou and your daughter have a disagreement in the living room. Where do you head?
__ The kitchen. I need something to eat.
__ The laundry room. I need to get something done.
__ The bathroom. I need a hot bath.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_5.gifA great aunt is sick in the hospital, and you need to do something. What's first on your list?
__ Call a close friend for comfort.
__ Make sure her immediate family has everything they need.
__ Comfort food. I‘ll make that macaroni salad everybody loves.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_6.gifYour spouse has been offered a transfer and it looks like you're moving across the country. You're scared! What do you do?
__ Talk with my spouse about it.
__ Deal with it myself. I don‘t want to stress everybody else out.
__ Talk about it over pizza with a few friends.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_7.gifIt's Friday night and you've just finished a major work assignment. You feel elated! How do you celebrate?
__ By doing absolutely nothing all weekend.
__ Dinner out in my favorite restaurant, of course.
__ I treat myself to a massage at the spa.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_8.gif
Which of the following would you most likely be voted in the yearbook of your life?
__ Most likely to be stressed out.
__ Most likely to be prepared.
__ Most likely to procrastinate.
>>>>
You're a stress eater.
Sadly, stress puts you on a path straight for the fridge. And you know it, which makes it even worse, because that stresses you out, too! Don't worry; you're not a lost cause. Dr. Cynthia G. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), says tackling your problem is all about starting at square one: the stress itself. "By learning how to deal with anxiety straight on, rather than trying to suppress it with food," she says, "you can eliminate the underlying cause of your weight problem." Think about the things in your life that cause you stress. How can you handle them in a different way?
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Stress can affect your eating.
As a busy person, you may find that stress is certainly a part of your life. And because you're trying to lose weight (yet another thing to be stressed about), you need to be extra aware of anxiety. Look for stress, and recognize your particular symptoms. This way, you'll be better prepared to handle unexpected urges that happen as a result. Instead of eating, suggests Dr. Cynthia G. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), you can try relaxation skills such as deep breathing or meditation to help you reduce anxiety.
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You take stress in stride.
You have nothing to stress about when it comes to stress and overeating, it seems. When anxiety hits, you recognize it, take it in stride and tackle it accordingly. Congratulations!
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~ Are You Hungry or Bored? (Quiz)
How can you tell the difference between hunger and boredom — and what do you do about each? Having this skill and putting it into play can mean the difference between losing and not.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifThe best way to gauge hunger is by:
__ knowing how many daily calories I’ve tallied so far.
__ rating my hunger on a scale of 1 to 10.
__ assuming that if I want to eat, I must be hungry.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifIf I’m not sure if my desire to eat is driven by hunger or boredom, I:
__ take a short walk.
__ grab a couple of cookies.
__ have a piece of fruit.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifBefore watching TV, I grab:
__ a big bowl of light popcorn.
__ a scoop of ice cream.
__ a needlework project.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifTo keep from overeating, I try to have a meal or snack every ___ hours:
__ 2
__ 3
__ 6
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You’ve learned to discern the difference between the physical need and emotional desire for food.
"A sign that you eat to satisfy hunger, not boredom, is that you stock up on good-for-you foods that are high in protein and fiber, such as fruit, fresh veggies, nuts and yogurt," says Tallmadge. "Controlling your environment helps you to control cravings and boredom eating."
You’re trying to eat healthfully, but when your mind wanders, it ends up fixating on food.
"Sometimes we get the urge to eat and go with it like automatons," says Tallmadge. "But even low-fat food has calories, and too much is still too much, especially if you’re eating when you’re not even hungry." Concentrate more on rating your hunger and riding out the wave of a craving, so you’re not tempted to forage for food every time you feel distracted.
You’re eating for entertainment.
If you’re constantly reaching for something sweet and fatty, you may be using food simply to fill your time. "Take a good look at your life," suggests Tallmadge. "Do you need more community involvement? Creative pursuits? Time with friends?" To get a handle on whether you’re eating out of hunger or boredom, keep a food diary: Note the time you’re eating, what you’re having, how you’re feeling—and rate your hunger before and after. "This helps you stop and think instead of doing what’s automatic—grabbing food," says Tallmadge.
Question 1:
Learn to listen to your body signals—such as real hunger pangs or a sensation of emptiness—and figure out where you are between 0 (ravenous) and 10 (overstuffed). If you’re at 2 (hungry), have a bite, but stop at 5 (comfortably satisfied). Beyond that, you’re eating despite fullness and likely because of boredom. "Your calorie count isn’t related to hunger," adds American Dietetic Association spokesperson Katherine Tallmadge, RD, author of The Revised and Expanded Diet Simple (LifeLine Press, 2004). "Some days you might actually be hungrier and need more calories. And if you don’t feel hungry, don’t eat, even if you haven’t reached that day’s calorie target. Then you’re just looking for something to do."
Question 2:
Distract yourself from food fantasies by getting some fresh air or calling a friend. Boredom-induced craving will pass within 20 minutes. "Postpone even a healthy snack until you know you need it," says Tallmadge. "If you’re not sure, you’re probably not hungry." If your hand goes straight into the cookie jar, it’s a good bet you’re simply giving into boredom.
Question 3:
Keep your hands busy with a simple craft, such as knitting a scarf, instead of mindless munching. "Eating while watching TV is a triple whammy: Your metabolism slows because you’re not moving, plus you eat more mindlessly, plus you go for the high-calorie stuff that’s advertised," says Tallmadge. If you do feel hungry, you’re actually better off with a measured single serving—even of ice cream—than with a supersize portion of a healthy food. "But eat it in the kitchen or dining room, before your show starts or during a commercial break—not in front of the TV," says Tallmadge.
Associating eating with another activity, such as TV watching, suggests you may actually be bored—and perhaps need to find a more engrossing pastime.
Question 4:
Most people get hungry every 3 to 5 hours, says Tallmadge, so you may truly feel a little empty between meals—plan small, healthy snacks to tide you over until you enjoy a light lunch or dinner. In fact, if you go without food for 6 hours, you could end up ravenous and stuff yourself with any food—healthful or not—and lots of it, so you ultimately consume far more calories than if you’d eaten more often, but more sensibly. If you’re grabbing a bite every couple of hours, however, you’re very likely eating because you’re bored, not hungry, especially if you gravitate toward baked goods and snack foods—these might satisfy cravings, but not true hunger.
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~ What Kind of Overeater Are You? (Quiz)
Dealing with your overeating dilemma is all about why you overeat, not what you overeat. Note your responses to the following questions. There's a scoring key below that will lead you to an overeating profile and some tips for overcoming your food ordeal.
What time do you most often see on your watch during your bouts of overeating?
3:30 p.m. It's mid-afternoon and my schedule is quickly spiraling out of control.
8:00 p.m. I've really been looking forward to this opportunity to relax and enjoy a snack.
Midnight. When I'm feeling down at night, I head for the fridge.
Dinnertime. I've been thinking about everybody else all day, so when it's time to eat, I just space out and eat. And eat, and eat …
A food stain blocking the dial. Where did that come from?
During your overeating attacks, what genre of music can you imagine playing in the background?
Top 40 hits.
Heavy metal. Loud and out of control.
A sad, weepy classical piece.
Anything. Nothing. It doesn't matter.
Oldies — they remind me of the way things used to be.
Imagine you are a director and you're staging one of your typical overeating episodes. You're the star. Who's in your supporting cast and how does the scene play out?
My boss and coworkers. We have an incredibly stressful meeting, and then I'm overwhelmed.
My partner or kids. We've just had a fight and I'm depressed.
It's a party scene with everybody I know, and there's food everywhere.
It's a one-man scene. I've just been reminded of a bad thing that happened to me, and I feel terrible and alone.
My best friends. We're out to eat, party and celebrate.
The crime has been solved: The culprit is YOU and the weapon is food. Where was the heinous crime committed?
At my favorite restaurant.
At the dining room table, alone.
In the bedroom or living room, in front of the TV.
In the office.
Standing in front of the refrigerator.
When do you overeat?
Constantly — sometimes I don't even realize I'm doing it.
It comes and goes in phases, depending on whether I'm in an "up" or "down" phase in my life.
Whenever I have a lot to worry about.
When I have something to celebrate.
All the time. It's better than dealing with my troubles.
How are you most likely to feel right before you overeat?
Bored, depressed, lonely … just plain down in the dumps.
I don't even think about it.
Excited! I love food.
Like I want to hide away from the world.
As though I'm being pulled in a million different directions.
You could stop overeating, if only …
Things could be the way they used to be (or the way you wish they were, or…).
I was happy.
Food didn't taste so good.
I had time to watch what I eat.
I realized I was doing it.
Which video store section is best matched with your overeating mood?
New releases (they're all different).
Tear jerker (best watched alone).
Action adventure (fast paced).
Romantic comedy (indulgent and fun).
Drama (focus on interpersonal problems).
YOUR SCORE
See which letter — I, H, S, A, E — you picked most of.
1. a) S b) H *) E d) A e) I
2. a) H b) S *) E d) I e) A
3. a) S b) E *) I d) A e) H
4. a) H b) A *) E d) S e) I
5. a) I b) E *) S d) H e) A
6. a) E b) I *) H d) A e) S
7. a) A b) E *) H d) S e) I
8. a) I b) A *) S d) H e) E
Based on your responses to our "What Kind of Overeater Are You?" quiz, you fit one of the following profiles. Read more details and tips for your profile below. Then, see how other dieters cope with overeating in our article "Overcoming Overeating."
If you picked mostly I's, you're an Impulse Eater.
If you picked mostly H's, you're a Hedonist.
If you picked mostly S's, you're a Stress Reducer.
If you picked mostly A's, you're an Avoider.
If you picked mostly E's, you're an Energizer.
You picked mostly I's
You're an IMPULSE EATER
Impulse eaters, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, primarily just have bad eating habits. "Anyplace and anytime is an opportunity for eating — standing up, in their cars…" Developing new, healthier eating habits is the solution to your problem, says Last. Only eat when you're sitting down, for example, or at specified times and in certain places. It will help a great deal if you make it a habit to be conscious of your active eating — subscribers have the option to always log the POINTS they consume in their online journal.
You picked mostly H's
You're a HEDONIST
"You are what you eat" is your mantra, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida. You eat because you love food, and in order for you to lose weight, says Last, "your attitude surrounding eating and food has to change." Try finding other activities that make you feel good, and make a genuine effort to schedule them into your day. Instead of going out to eat on Saturday night, for example, go to the movies. "These other activities may not at first seem as much fun or as rewarding as food, but with practice you can learn to get enjoyment from other areas of your life."
You picked mostly S's
You're a STRESS REDUCER
You're always on the go, and because of this, your destination is frequently the kitchen. When you overeat, says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "you're using food to try to relax or unwind." Does this news stress you out? Fine: "Catch the fact that you feel tense early on," suggests Last, "and then try to reduce the stress in ways that don't involve food." The trick is to learn to approach that anxiety, rather than run from it.
You picked mostly A's
You're an AVOIDER
When you've had a fight with your partner or a bad day at work, the only thing that will make you feel better, it seems, is food. "You're coping by submerging your head in the sand," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "but in this case you're doing it with food." So how do you deal? When you're feeling bad, identify your feelings and problems: Write down everything you eat and how you feel when you eat it; then you'll be able to look back and see patterns. When you see the problem come up again, you'll recognize the warning sign and be able to handle the trouble head-on rather than hiding behind food.
You picked mostly E's
You're an ENERGIZER
"When you're feeling down, sad, bored or lonely," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida, "you use food as a pick-me-up to try and up your mood." Your first step is to eliminate those depressed symptoms. Feeling lonely? Make an effort to make new friends. Bored? Take a class about something you've always been interested in (maybe that's where you could make new friends!). Set goals for yourself and reward yourself when you reach them. You'll find your energy going up and your overeating going down in no time!
*Talk to your physician if you frequently find yourself binge eating, or eating large amounts of food in a short period.
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~ Overcoming Overeating
Thirty-three-year-old Diane, a Meetings member from just outside San Francisco, feels fine while she's overeating, but terrible afterward. Her stomach hurts, and she sleeps poorly because she feels hot and anxious. The entire next day, she feels like she's in a haze.
It takes about two days, she says, before she feels "normal" again.
Overeaters like Diane have at least two things in common. The first is that their bouts of overeating make them feel bad — physically and about themselves, their diets, their bodies. The second: They all have a reason for overeating, an emotion they're squelching or a void they're filling when they aimlessly head into the kitchen.
That reason, though, varies from person to person. "The problem is not necessarily what you're overeating, but why," says Dr. Cynthia G. Last, clinical psychologist and director of the Anxiety Treatment Center at Nova Southeastern University in Boca Raton, Florida. "If you eat when you're tense or anxious, no diet is going to control that," says Last. "Basically, you need to tackle the problem by coming up with a treatment for tension and anxiety."
Likewise with other overeating triggers. Last, author of The 5 Reasons We Overeat (Birch Lane Press, 1999), has identified five common overeating types. "You have to figure out the reason you overeat," she says, "and match the solution to the cause."
Read on to see how some real-life dieters have decided why they overeat.*
Nick is an IMPULSE EATER
"TV tends to be a big trigger for me. I try to monitor it, but there are those nights when I do not shut the TV off and I get sucked into Letterman or Leno, Nick at Nite, etc. …" — Nick**, Weight Watchers Online subscriber from New Orleans.
The expert says:
For impulse eaters, says Last, "there's no control over the behavior, and it's caused by learning bad habits." The solution is to pay more attention to your active eating. "Decide you will only eat at specified times and places." For Nick, maybe the solution is to never eat in front of the TV (or not to watch late-night TV — people are more prone to overeating when they're tired).
Kelly is a HEDONIST
"Last year, after I got home from school, I'd be hungry and basically just start pigging out. My favorite thing was a cheese sandwich with like four slices of cheese and bread. Which is fine for a meal, but I would eat that as a snack and often I'd have a can of soup, too, and eat whatever leftovers were in the house. " — Kelly**, Weight Watchers Meetings member from New Jersey.
The expert says:
"Food is the biggest pleasure of the hedonist," says Last, "so what has to happen is that the attitude surrounding eating and food has to change, and its place in your life has to change." Try to satisfy those taste buds with less caloric foods, suggests Last, and find other activities that are fun and rewarding.
Melanie is a STRESS REDUCER
"I'm stressed a lot. When I overeat, I feel a momentary satisfaction that I have soothed the stress, but it won't be long before I will be admonishing myself for it. This creates a vicious stress cycle." — Melanie**, Weight Watchers Meetings member and Weight Watchers eTools subscriber from Louisville, Kentucky.
The expert says:
"Stress reducers use food to try to relax or unwind," says Last, "so treatment centers on alternative ways to reduce anxiety. Develop relaxation techniques, and learn to approach anxiety and overcome it rather than reinforcing it through avoidance."
Patty is an AVOIDER
"What I try to avoid most when I eat is feeling any kind of emotion, usually pain, sadness, depression, anger. I will eat anything that is around or available. My biggest comfort foods are pasta and ice cream — unfortunately, it can be any time of day or night." — Patty**, Weight Watchers Meetings member from Westchester, New York.
The expert says:
"Most avoiders are people pleasers," says Last. "They haven't learned to pay attention to their own needs." To tackle the problem, identify the feelings and problems you're trying to avoid, then work on developing assertiveness skills to enact solutions.
Diane is an ENERGIZER
"My bouts of overeating attack when I'm feeling bad about myself. I won't have any interest in exercising, so I snack to fill a 'void.' But, when I am interested in something (like marathon training or scrapbooking) and busy, I don't care too much about eating." — Diane, Weight Watchers Meetings member from just outside San Francisco.
The expert says:
"Energizers use food like an antidepressant," says Dr. Last; when they're feeling down, they use food as a pick-me-up. Positive Self-Talking from Weight Watchers Tools for Living is a good alternative boost.