WEEK 9
Overcoming Obstacles
OVERCOMING OBSTACLES
"Obstacles are what you see when you
take your eyes off the goal,"
No matter what you try to achieve in life, you will likely run into obstacles,
In this chapter we will explore common weight management obstacles
and suggest strategies to overcome these obstacles. But first we will
explore common eating behaviors that can run you off track. First, identify
the type of eater you are (below), and see if you relate to some of the
behaviors outlined in this chapter.
Do you believe that once you reach a certain size or weight, you'll be
happy? When you say to yourself,"I'll be happy when I reach pounds,"
one of two outcomes can occur The first is that you never reach that
weight and, therefore, you will never be happy. The second outcome
is that you reach that magical weight and realize after a while that it
has absolutely nothing to do with your happiness. This chapter will help
you identify different eating triggers and learn behavior modification
techniques to begin your journey to a thinner and healthier you.
WHAT TYPE OF EATER ARE YOU?
It's important to identify the type of eater you are. As you implement
some of the different techniques outlined in this chapter, you will uncover
which type of eater you are. You will also discover what triggers you to
overeat or make unhealthy food choices.
The ideal eater of course, exists only in the abstract, Yet the description
can serve as a baseline against which we can measure our own eating
habits, What kind of eater are you? You may be more than one type.
Recognize your own tendencies so you can spot problems and create
new behaviors to achieve your weight loss goals.
FOOD CONSUMPTION TRIGGERS
Choosing to live a healthier lifestyle is a mental decision that you must
make each day to be successful. Weight loss is 95 percent mental; the
messages you tell yourself consciously or subconsciously determine your
outcome. Transforming your body and mind is a difficult task and takes
commitment every day with every meal and every snack. Studies show
that your self-talk can influence the choices you make regarding both
exercise and food. Your mind is a. powerful tool. Use it to help you create
new habits, new self-talk and a new you.
DO THESE SCENARIOS SOUND FAMILIAR?
Scenario one:You had a bad day at work, got into an argument with your
partner over the phone and then got stuck in traffic on the way home,
Now that you're finally home, you can hardly wait to put on your sweats
and dig into that carton of peanut butter cup ice cream or that bag of
chips. (By the way, neither should be in your house!)
Scenario two; You're sitting at home with nothing particular to do, so
you go rooting around your kitchen cupboards, just to see what's there,
Before you know it, you find yourself sitting at the kitchen table with an
empty bag of crackers in front of you,
This is known as "mindless" eating. It's eating in response to factors other
than actual hunger This term defines all of the other reasons that we eat.
Do you fall prey to mindless eating? Have you noticed that when you
order a super-size meal, you typically eat all of it? it's important to identify
certain situations, such as watching TV or talking on the phone, that might
trigger overeating.
This is not an uncommon habit. There are a whole host of reasons, aside
from hunger that prompt people to eat, including boredom, sadness,
nervousness, anxiety, stress, even happiness,
These things are all emotions, not signals conveying your body's need
for nourishment. Before you take that bite, think about why you are
eating.
We are programmed to eat as a result of feeling hungry, but many people
also feel an urge to eat certain foods in certain situations, or when they
experience certain emotions. Often, the foods of choice in these cases
are unhealthy foods. How do you break the habit of mindless eating? The
first step to overcoming this problem is to learn the difference between
emotional and physical hunger Do you know the difference between your
body telling you it's hungry and your emotions driving you to eat?
STRESS EATER
Eats to relieve or avoid uncomfortable
feelings. Food functions as a self-medication
to relieve stress and lift mood.
EMOTIONAL EATER
Eats whenever they experience strong
emotions of any kind — happiness, sadness,
anger or frustration. Food is an escape
from emotional intensity.
GRAZER
Snacks throughout the day Each portion
is small, so it's easy to underestimate the
total calories consumed.
UNCONSCIOUS EATER
Eats while doing other things, like watching
TV or reading. Distracted brains do not
know what the mouth is doing, so excess
food is often ingested.
FEAST-OR-FAMINE EATER
Fasts all day and eats everything in sight in
the evening.
FRUGAL EATER
Does not want to waste any food. They
clean their plate at every meal, often
forcing themselves to over eat.
STEALTH EATER
Cleverly hides cookies, candies and
other treats in pockets, drawers and the
car so that others will not see the food
consumed.
IDEAL EATER
Listens to their body's cues and uses food for
fuel, not feelingsThey are flexible with food
choices, and eat a variety healthy foods