I love this model because it cuts right to the heart of emotional overeating. I'm not saying it's easy to stop, but this strategy makes it easier to manage. Stage One: Feeling Pain This is the sucky part. We feel bad in some way, and we just want to stop feeling bad. Stage Two: Stopping Pain We eat or drink something that’s not good for us to get some relief from the aforementioned pain. Maybe we are aware of this, and we know that we are about to devour an entire sheet cake because we're pissed about something, or maybe we just do it subconsciously, and are always eating to avoid feeling uncomfortable. Stage Three: Feeling Better Now we're experiencing sweet relief. We’ve used food to give our self a break from the pain. Stage Four: Regret Once the sugar high or food coma wears off we are super aware that we've eaten too much or consumed something that doesn't agree with us, making us feel nauseous or bloated. Maybe we are berating ourselves. Now We're Back to Stage One: Pain and Discomfort Food may or may not have an addictive quality for you. Either way, eating to avoid emotional pain will probably be a really hard habit to break. Similar to associating a particular food with heartburn or bloating or a headache, you can learn - over time and with work - to associate the urge to overeat with temporary relief followed by regret. It's more black and white for someone in recovery who can associate one slip up with the downfall of their whole life. It's harder to work in these grey areas, but here is how to do it: How to Stop Emotional Eating
You've got this! If you want some support download the Free weight Loss Mindset Reset Audio Program or join me for the Fit & Fabulous Weight Loss Bundle. Clara xx This is steps 3 of 3 steps to prevent and manage diabetes. STEP 1Step 1 was to get enough sleep. STEP 2Step 2 was to get enough protein. STEP 3Now, here's the step that involves work – EXERCISE. This is the ultimate way to keep your blood sugar levels in check and help your body use sugar instead of storing it as belly fat, etc.
150 minutes a week (2.5 hours) is a good place to start. That' not 150 minutes of workout time. This is simply the minimum amount an active person might MOVE every week. We need to be active every day. Walking counts, cardio counts, and activities like weeding or simply walking around a museum or supermarket also count, as long as we are generally on our feet. For a body with a good defense against diabetes, it needs good muscle mass, which unfortunately starts to deteriorate quickly as we age. That's why we have to do resistance training. Only two workouts a week is needed to maintain muscle. Outside of our workouts, my clients run, walk the dog and do yoga, and some are just super active, walking up and down the steps in the New York subway. Either way, they are active every day in addition to workouts. The 2 hours of workouts they do with me a week covers resistance training, core and mobility training plus cardio to a lesser or greater extent depending what they are working on. So, there you have it. There is work involved, but this SIMPLE habit could be started this week if you want to prioritize it Try:
Remember, this habit will not only help you prevent and manage diabetes but also keep you looking and feeling great! Want to get these articles straight to your inbox each week? Sign up here Stay fit, stay fabulous, Clara x Today I'm sharing step 2 of 3 for preventing and managing diabetes. STEP 1 The first step was to get enough sleep because the lack of good quality sleep messes with our hormones and insulin sensitivity. STEP 2Another of the easier changes we can make is eating more protein. Most of us are actually DEFICIENT in protein, meaning we don't even eat enough for our bodies to heal properly from an injury. It's not surprising, really. It's so easy to just eat carbs because that's what we crave. Protein helps with sugar and carb cravings by giving the body a constant slow-burning form of energy to stabilize blood sugar and keeping us feeling full and not craving carbs and sugar. 🔹The ideal amount of protein is 0.68 times body weight in pounds. So if you weigh 180 lbs, aim for about 122 grams. |
Clara Depont is a certified personal trainer at www.claradepont.com. When she’s not helping women get toned, strong, and flexible through effective and unique workouts, she’s traveling in search of the perfect forest or vista. You can get to know her best through her Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
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