WOW…you are doing a GREAT job so far!!
Today I want to talk briefly about a topic that I know so many people struggle with (myself included) on a daily basis.
EMOTIONAL EATING
And you thought this workshop was JUST about salads! :o)
I felt like I would be doing you a HUGE disservice if I didn’t spend at least one day of the workshop on this very important topic. One day isn’t nearly enough time!! But at least I can bring it to your attention and give you a few quick tips.
Emotional eating and the negative self-talk that goes along with it is very real and a huge reason why so many people struggle with achieving their goals. All of your actions are driven by your emotions, and your thoughts are what create your emotions. Creating new habits that go against what you’ve done in the past is a MENTAL workout that requires A LOT of effort.
So many people focus on just the food, the meal plan, recipes, exercises, diet, etc. and overlook the most CRITICAL part of the entire process…your MIND!! It takes practice if you want to create a new mindset when it comes to eating, but IT CAN BE DONE!!
Some people don’t realize that it IS possible to love yourself AND love food. However you need to take time to step back and reflect and figure out if you REALLY do love that food or are you just using food as a way to distract yourself or cover up feelings? After learning how to become more consistent with healthy eating habits I realized that so many foods I “loved” before no longer seemed appealing. THAT’S the ultimate goal! It’s not about developing this huge sense of willpower despite what so many people think.
Isn’t that a HUGE relief??
It all starts with the CHOICE to acknowledge and address WHY we make certain food choices in the first place. Once you do that you become more in touch with your emotions, thoughts, and ACTIONS. Remember: you are always 100% in control!
You are NOT powerless when it comes to food!!
Even now as I find myself re-learning the entire process (which you will most likely need to do too from time to time…it’s NORMAL!!) I need to be very careful about the words I use and how I talk to myself.
For example, when you say things like I CAN’T EAT THAT you are already setting yourself up for failure. You are letting the food have power over you.
Instead tell yourself I DON’T WANT TO EAT THAT RIGHT NOW. You are giving yourself permission to change your mind later, but chances are you won’t after you’ve had some time to think about it. And even if you DO end up eating that food later…WHO CARES? You took the time to make the conscious decision that it was “worth it” instead of just mindlessly going through the motions like you typically would.
There’s no reason to feel guilty about it.
JUST MOVE ON!!
This picture lists a few more examples. (It’s probably hard to see on your phone but again…if you save it to your camera roll you should be able to zoom in and read it more closely.)
If you find yourself more on the left side of the picture try to use more of the phrases on the right side when you’re talking to yourself about food.
Remember, just like any other skill, this takes PRACTICE!!
POSITIVE SELF-TALK
Remember: BE KIND TO YOURSELF
We would NEVER tell our loved ones, “You can’t do that. You suck. You’re so slow. What makes you think you can accomplish that??”
SO WHYYYYYYYY do we do it to ourselves!? Because it’s easy. It’s HARD to continually think positive but it’s POSSIBLE. It’s just like practicing a golf swing, or practicing our workouts, or practicing eating healthy and turning down junk. WE MUST PRACTICE!!
Positive self-talk plays SUCH an important role in assuring that you STAY on this healthy path!!
The way you talk to yourself can either be encouraging and positive, or discouraging and negative. Obviously, we all want to be that positive person and continually believe that we have EVERYTHING we need to be successful.
Here are some TIPS to stay positive and the best ways to talk to yourself when it comes to your nutrition and fitness.
1. When you’re saying to yourself, “You suck. You cannot do this. You’re so slow.” —> ELIMINATE THAT and tell yourself “I’m having a rough time but I’m DOING it. I’m pushing to my limits. I’m succeeding in my workout.”
2. When you’re saying to yourself, “I don’t know what healthy carbs are. I suck with nutrition. I eat crap all the time.” —> TELL YOURSELF “I’m going to do my research. I already know what that cookie tastes like…I don’t need it. I don’t want it. I am doing my 100% best to stay on track.”
3. When you’re saying to yourself, “I want to quit. I want that cheeseburger. I’m so lazy… I can skip my workout because my workout yesterday was really tough.” —> TELL YOURSELF “My workout is only ___ minutes. I’ve got that time. I’m spending more time making excuses. I know I won’t want that cheeseburger after I exercise.”
For better or worse, the way you speak to yourself EVERY DAY, through EVERY action will guide how you feel about your life. If you repeat positive affirmations every day, you will notice that anything is possible for you and that you can conquer anything!!
Doesn’t that sound like fun?!?
YOUR HOMEWORK ASSIGNMENT
Read through this list of positive health and wellness affirmations.
1. I believe in my ability to love and accept myself for who I am.
2. Every day I am eating well, exercising and taking care of my body.
3. My health is improving more and more each day.
4. Everything I eat heals and nourishes my body.
5. I am so happy and grateful for my health.
6. I am letting go of any guilt I carry around when it comes to food.
7. I am the best version of myself, and I am working hard to become even better.
8. My body is my temple, and I take care of it every day by eating foods that heal and nourish me.
9. I have the power to easily control my weight through a combination of healthy eating and exercising.
10. I am grateful to my body for all the things it does for me.
11. Every cell in my body is healthy and fit.
12. I believe in my ability to change my habits and create new, positive ones.
13. I enjoy life by staying healthy and fit.
14. I will not let anything or anyone stop me from achieving my goals.
15. I love my body exactly the way it is and constantly work on making it even better.
16. Every day I make positive choices for my body.
17. I have non-stop daily determination to reach my health and fitness goals.
18. Developing healthy eating habits is becoming easier each and every day.
19. I am able and willing to work on changing my daily habits to achieve optimum health and longevity.
20. I am enjoying the process of teaching myself how to be happy, healthy and fit no matter what the scales says.
Which one speaks to you the most TODAY?
Write it down on a piece of paper (writing helps you commit things to memory!!) and place it in a spot where you can revisit it multiple times a day for the next week.
If you’re willing, I would LOVE if you shared a picture of your affirmation with us in the Facebook group. Let’s use the opportunity to motivate and encourage each other!!
Here is the link to our daily post: https://www.facebook.com/groups/657486854452159/permalink/663469843853860/
I can’t wait to see which affirmation you picked!! 🙂
