December 6
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Happy Monday fellow UACers! Last week I was struggling with emotional eating. In the warmer weather, I was replacing emotional eating and working out my stress with either a swim, bike ride or a walk. Unfortunately I’ve left myself woefully unprepared for the cold, wet weather. I came across this list of 101 Things to Do Instead of Binge Eating which I’ll share for anyone who feels a need to give a read:
https://www.bethwarrennutrition.com/blog/101-things-to-do-instead-of-binge-eating
My daughter reminded me that she gave me a bike stand for my birthday this fall. My husband will be putting it together this week. I’m very excited for it. It’s going to drive him crazy but I am going to set it up in our upstairs office where I can look out of the large window while I cycle away listening to a podcast. All of the Christmas lights in our neighbourhood look so cozy right now. Sadly our dark basement is not a motivator for me to go down there and exercise. Whatever works right? So for a conversation starter today, I’m going to pose this question to the group:
What suggestions do you have for handling emotional eating?13 -
Monday Dec 6
Exercise: Yes - 30 minute dog walk and 1 hour Body Balance workout
Calories under and tracked all: No - the less said the better
(2/3 days used)3 -
To handle emotional eating:
-Put on your walking shoes and get outside. Let the fresh air clear your mind.
-Remind yourself that food won't solve the problem. Be factual with yourself - your eating has boundaries and if you want to soothe yourself you can do so with a small treat that fits within your existing calorie budget.
-Talk to a supportive friend.
-Focus on your 'why'.7 -
DEC 6
Exercise ✅ [40 min walk + 5 min stair climbing + 1:45 h strength training]
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A good workout that gets the heart pumping definitely helps with emotional eating. However, my problem with emotional eating is that because it’s emotional and I may not be particularly rational at that moment, it becomes a knee-jerk reaction and I eat first, think later. I’m definitely making progress, in part because I’m better at stopping long enough to think and ask myself if eating will help me feel better and if I’ll be glad I had that when I wake up tomorrow. I in no way have this under control, but it’s far better than it was a couple years ago. Baby steps.7
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biketheworld wrote: »A good workout that gets the heart pumping definitely helps with emotional eating. However, my problem with emotional eating is that because it’s emotional and I may not be particularly rational at that moment, it becomes a knee-jerk reaction and I eat first, think later. I’m definitely making progress, in part because I’m better at stopping long enough to think and ask myself if eating will help me feel better and if I’ll be glad I had that when I wake up tomorrow. I in no way have this under control, but it’s far better than it was a couple years ago. Baby steps.
This, right here. I second all of this.4 -
6 Dec 21
Did I exercise for at least 20 minutes? y
Did I stay within my calorie budget for the day? y
Did I keep track of everything I ate and drank? y
Pass days used to date:0
5 -
I have been so tempted all day just to pass again as I was up all night drinking for my birthday.
I am happy to say I did get up off the couch and I biked
yes
yes
yes
Now I'm off to bed early lol7 -
6th December
3 x Yes7 -
✅ - Exercise 20+ Minutes: walking/circuits/flex
✅ - Calories within budget
✅ - Tracked everything
2️⃣ Pass Days left6 -
06/12/2021
Exercise – yes – two short bike rides dodging the rain showers, plus cardio and a gym workout.
Tracking – yes
Calories – yes
Pass days – 0
4 -
December 6
✅✅✅
Today's exercise was a 45 minute walk and a 40 minute upper body strength routine (3 sets each with 3 minutes rest: dumbbell bench press, banded lat pull-down, banded tricep extension, dumbbell wrist curl).
Topic thoughts in spoiler in case I get wordy...On the one hand there are behaviors, in this case overeating comfort food, which results from emotions. Behaviors can be influenced. By being aware of emotions and triggers you can adapt new behaviors in place of eating.
On the other hand there are the emotions themselves.
In a way, one is the cause, the other the symptom.
I personally find that dealing with behaviors is a lot easier than dealing with the emotions. A lot of success can be found by dealing with behavior. Sometimes those emotions outlast the behavior changes. In those cases I have always had to eventually deal with those emotions. That is an easier statement to type or to say than to do, though.
My biggest gains have always been after I come to grips with something and start dealing with it.
I *kitten* hate it.3 -
December 6, 2021
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? Yes (4 day -free)
Within Sugar macro today? Yes (4 days)
Pass day 0/3 (this is for accountability to myself and my records).3 -
Happy Monday fellow UACers! Last week I was struggling with emotional eating. In the warmer weather, I was replacing emotional eating and working out my stress with either a swim, bike ride or a walk. Unfortunately I’ve left myself woefully unprepared for the cold, wet weather. I came across this list of 101 Things to Do Instead of Binge Eating which I’ll share for anyone who feels a need to give a read:
https://www.bethwarrennutrition.com/blog/101-things-to-do-instead-of-binge-eating
So for a conversation starter today, I’m going to pose this question to the group:
What suggestions do you have for handling emotional eating?
Nice opening topic @Jana_2020 !
Over the years, I have made a list of the effects of binge eating. I don't want to feel guilty, feel sick the next day (this is the worst), destroy all my efforts, the expenses, my friends who gained back the weight they lose and the effect of the new weight on them ( we recently lost one of them. She died from the complications of excess weight). etc., etc., etc.
I also have a list of all the benefits of not binge eating...
Good feeling, victorious feeling, maintaining my weight, feeling healthy, no contribution to any big pharmaceutical company
or clothing companies, etc., etc., etc.
These lists have helped me over the years.
My conclusion "Binge Eating" is Waaaaay TOO expensive! I don't want to afford it!8 -
Yes x3
I tend to deal with emotional eating by replacing it with emotional drinking - low or no calorie options. I tend to go for cups of tea or caffeine free diet Coke.6 -
12/06
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
Used 0 passes
3 passes left
~~~~~~~~
December goals
- Miracle Morning daily.
- yoga and strength training at least 3x weekly (Strength training WILL happen this month)
- TRY having ZERO pass days
- No LNS daily, ONLY fruits
- Daily journaling
These are my morning meditation sessions, Pete and Parker enjoy meditation too, lol
4 -
Emotional eating:
1. Overeating will just give me an additional problem to deal with.
(This usually stops it in its tracks.)
2. Identify the issue. Decide if it is under my control or not. If it is, create action steps & do the first. If it isn’t, I breathe in reminding myself of all that is great, & breathe out “letting go of all I wish might be different.”
3. Distraction:
walking in nature, taking photos
Watching art/craft videos
Making some art
Calling a friend/family
Reading a book
Netflix - upbeat
4. While dieting, I would stay upstairs. All food is down in kitchen. I knew if I stayed upstairs I wouldn’t eat.
Bottom line: eating does not fix it. It’s a temporary endorphin hit & then awhile bunch more ugly emotions.
Hugs,
Maddie5 -
Dec 6:
✅✅✅
Exercise was 3 hours of giving massages. I'm so far behind with appointments since I was sick all last week and had to reschedule EVERYBODY! Ugh. I'll have to catch up on your posts in the morning. I'm beat and heading to bed. 😴10 -
Monday Dec 6
Did I exercise for at least 20 minutes? ✅ 30 minutes of light housework and couple loads of laundry plus 1 hour of cooking/baking then cleaning the kitchen.
Did I stay within my calorie budget for the day ✅
Did I keep track of everything I ate and drank ✅
Pass days used 2/34 -
@Jana_2020 Yes, yes to this topic and sharing tips! Ironically, I feel like when I'm in a mood (emotional funk) that exercise works for me. This morning, I was pulled in so many ways and making time for the elliptical released some of that stress, rather than reaching for a muffin. I'll come back later this week to read everyone's tips
@Slimpossible007 Happy, happy birthday!!
Yes x 3 for me5 -
Excercise: yes. 30 minutes of walking the airport terminal plus stair repeats
Calories: yes. Knew we were not going to eat much since we were in crowded locations indoors almost all day long
Tracking: yes
Getting to the east coast is an all day trek and we’re still at it waiting for the train from Philly to Lancaster. I was super surprised that my Apple Watch showed all rings closed considering I was trapped in a middle seat for 5 hours. All in all, not too bad a day.4 -
✅✅✅
20 min of yoga. Leg feels better and it’s taking every ounce of willpower I have to play it cool and not test it with a run tomorrow. Sigh. I am not good at playing it cool.
I do wonder how my emotional eating habits would be different if I wasn’t raised in a family where you show people you love them by feeding them. It’s very, very, very hard to separate from that. I’m trying, but man am I hard wired to think food = love. So are my mom and aunts, who I spend lots of time with and who I don’t want to hurt by refusing elaborate things theyve made me. It’s a work in progress ☹️.
I forgot to move the stupid flipping elf last night, which resulted in me saving my work number as Santa this morning and calling myself pretending to ask why the elf didn’t move. Turns out it’s becuase my kid didn’t fall asleep until after 11 last night and the elf cut off is 11. 🤷🏻♀️ Who knew? (I remembered to move it tonight!)6 -
December 6
Did I exercise for at least 20 minutes? Yes, a Fabulous50's youtube video and steps
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I printed the 100 things you can do so I can reference them when I think I need to eat. I even noticed today when I was eating my afternoon snack of vegetables how fast I was eating. I slowed down and actually chewed my food.4 -
Yes times 33
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December 6 Pass Day One
I had such a busy day at work with month-end accounting, that I completely forgot about the 20 min of exercise. I can't believe it! I'll have to figure out how I can set reminders for myself. Otherwise I was under calories and tracked.4 -
Thank you Jana_2020 for your opener and the article too. I found them really insightful.
@ashleycarole86 Posted a list that resonates with me. I’d add the tip I picked up from @Mrs_Hoffer (and I know she referred at that time to someone who shared it with her so apologies if that person is here — belated thanks!): measure and track the “treat” in tomorrow’s tracker with a promise to yourself that you can have it then. It has worked well for me when I have tried this (well, except for the time the husband ate my leftover full sized Halloween shell out Twix bar that was tracked for the following day. 😑
This has helped me think about eating in a different way that I hadn’t considered before:
5 -
✅ Exercise - Skiing; Hike
✅ Calories
✅ Tracked3 -
✅❌❌ another office party at the local steakhouse.5
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Monday December 6
👍🏻 Tracking
👍🏻 Calories
👍🏻 Exercise - used BitGym on my iPad while on the treadmill. Lovely walk through Santorini and used the incline function of my machine while climbing all those stairs. Then opened a YouTube channel on the big flat screen and walked another 40 minutes through Maui. Really brightened my spirits — it is so incredibly cold here right now. Walking outdoors in this is not advised for humans or dogs.
0/0 pass days to date.
Julie4 -
✅✅✅
20 min of yoga. Leg feels better and it’s taking every ounce of willpower I have to play it cool and not test it with a run tomorrow. Sigh. I am not good at playing it cool.
I do wonder how my emotional eating habits would be different if I wasn’t raised in a family where you show people you love them by feeding them. It’s very, very, very hard to separate from that. I’m trying, but man am I hard wired to think food = love. So are my mom and aunts, who I spend lots of time with and who I don’t want to hurt by refusing elaborate things theyve made me. It’s a work in progress ☹️.
I forgot to move the stupid flipping elf last night, which resulted in me saving my work number as Santa this morning and calling myself pretending to ask why the elf didn’t move. Turns out it’s becuase my kid didn’t fall asleep until after 11 last night and the elf cut off is 11. 🤷🏻♀️ Who knew? (I remembered to move it tonight!)
Wow, nice save. I wish the Elf had been around when my kids were young--we would have had a ball with it, but no doubt it would have stressed me out! It is on my list of things I will buy if I ever have grandchildren!1
