Emotional Eating?.. Mindful Eating!

1. Emotional eating : Do you recognize the search for a "snack" or "something sweet"? You are not hungry, but not at ease either. Inner restlessness sends you to the kitchen, and you find yourself eating. My role is to help you distinguish eating to meet an emotional need from eating to meet a physiological one. Read more about nighttime emotional eating here.

2. Self-acceptance : Positive psychology laid the foundations for today's approaches to self-acceptance in every state and shape. Only when someone accepts themselves as they are, with strengths and shortcomings, can we begin building treatment based on peace with oneself, the body, and one's immediate surroundings, rather than constant struggle.

3. Inner dialogue with the body, food, physical activity, and so on determines our behavior. What we tell ourselves determines our attitude toward ourselves and, consequently, how we feel inside. One of the first essential steps toward change is building and practicing an empowering, accepting dialogue instead of a critical, blaming one.

4. Reaching an appropriate weight without dieting. Every diet has a beginning and an end. To create real weight change, we must accept that excess weight is a chronic problem and, as with any chronic illness, requires a suitable lifestyle rather than a quick fix. When we begin recognizing new thinking and the different behavior it produces, there is no greater pleasure! Weight loss happens on its own. Start by examining hunger and fullness, using the hunger scale shown below.

5. Examining ambivalence about change. Saying "I want to lose weight" while remaining overweight and returning to that weight after every diet reveals a gap between the conscious and subconscious mind. What benefit does the subconscious gain from maintaining the current situation? This needs to be explored and examined consciously.

6. Using knowledge and awareness : Following hunger and fullness alone is not enough. Since we have moved far from our natural instincts, we also need to engage conscious choice. Learning how different foods affect our health makes this possible.

7. Building an individual eating pattern from a deep understanding of the "self": mind, emotions, and body. This includes listening to the body and its needs. No more prescribed menus, no good or bad, permitted or forbidden, fattening or slimming. Mindful eating gradually takes shape by listening to the body, mind, and table J. Gradually, eating becomes enjoyable again, with self-kindness, respect for the body, and an understanding of suitable foods. Food becomes a friend rather than an enemy. We begin seeing the body as a wonderful machine to preserve over the years, feeling compassion and love because it must serve us for many years to come.

This is general news information and is not a substitute for personal advice from a doctor or dietitian.