Oh, no . . . You suddenly realize that you are well on your way to eating more than you had intended. Maybe it's a meal that you've already eaten too much of, or perhaps an unexpected binge. How do you stop? It's not going to be easy, and that's certainly an understatement, but it is possible to find a way to put the brakes on.
The first step is always to find some way to wake up from the trance you're in. No matter how much has already been eaten, a person has to be able to snap back to reality before anything else can happen. The trick is discovering how to regain consciousness. You'll have to find what works for you, but some methods of bringing yourself back to the here and now can include:
* Go to a mirror and look yourself deep in the eyes. Say hello to yourself.
* Get a broader perspective of what is happening. Step back and see the whole picture. Acknowledge where you are and what you were doing. Begin to see the whole forest and not just a giant close up of the trees.
* Talk out loud to yourself. Call yourself by name and say "wake up".
* Shake your head to clear out the cobwebs.
* Plant visual cues in your kitchen:
- Place a special blooming potted plant on your kitchen table. Looking at it might remind you of your potential to bloom and prosper.
- Put a baby picture of yourself as a baby on your refrigerator. Look at how pure and happy you are.
List a few methods you can think of to bring yourself back into a mindful state:
_______________________________
_______________________________
___________ ____________________
_______________________________
B. LISTEN TO YOUR THOUGHTS
Now that you're awake - Pause. Consciously notice the thoughts running through your head. Separate yourself from them and just take a moment to listen. Notice what they are saying to you. Are they critical thoughts about what you've already done? Or defeatist? Perhaps they run along these lines:
"Look at what you've done now."
"Everything that you've worked for is now undone."
"It's going to take so much longer to lose weight now."
"Since you've eaten this much, no reason to stop now."
"What the heck, you've already failed. "Might as well enjoy it now that you've given in."
"It's useless. No point now in stopping."
Once you hear your thoughts, stop and acknowledge them. Talk back to them with a non-confrontational style. Something along the lines of, "Yes, I hear you. Notice your thoughts instead of agreeing or arguing with them. You are not required to agree or disagree with them. Simply hear them as an observer. You might say, "Yes, I hear that you're saying . . . (fill in your own blank)." Take a moment and notice the feeling that goes along with the thoughts. Observe where in your body the feeling is, and see if you can give it a name.
C. BREATH
Now, take a deep breath and close your eyes. Breath in through your nose, allowing the breath to go deeply into your lower belly. Breath out naturally. Feel yourself breathing. Allow the breath to enter the area of your body that is holding onto the feeling from above. Slowly release any tightness or constriction in your body. Let go. Breathe. Relax.
D. COMPASSION AND FORGIVENESS
Talk compassionately to yourself. No matter what has happened or how much you've already eaten, begin speaking kindly and compassionately to yourself. Yes, I can hear the protests already: "How can I talk nicely to myself when I've just blown it? I hate myself for what I've done." My only response is, will beating yourself up for your actions help you achieve the overall success you want? Has it worked so far? Didn't think so.
Being critical only serves to maintain and reinforce status quo. Taking the time to intentionally feed and nurture what you desire (even if you failed big time) will strengthen that which you are in the process of cultivating. It is choice that will determine your destiny. Choose criticism and you learn nothing, move nowhere. Choose compassion for self and you move forward. One episode of overeating will not affect anything in the scheme of things. However criticism, and feeling defeat, and giving up will turn one episode into an ongoing event.
Now is the time to remember your dreams, relocate your desire, and be clear about your direction. Criticism destroys this. Positive thoughts, even in the face of a setback, will reinforce your destination. Stop and think - are you trying to reinforce failure or determination? It is up to you, and you alone, to make the choice to strengthen your goals.
Here are some examples:
* I forgive myself for what I have done.
* Now is the time to begin again. I do not need to wait until tomorrow.
* I haven't failed. The only failure is failing to learn something from this experience. What have I learned?
* I am back in control now. I can choose my response from this point forward.
List a few sentences or quotes that will begin to bring calmness and control back to you:
_______________________________
_______________________________
_____________ __________________
_______________________________
In advance of such an episode, you might consider putting a positive self-talk speech on tape. If you had such a recording prepared, now would be the time to hit the play button. You might use the following for an idea of what to pre-record:
"Hello Annette. I see that you woke up from the trance you were in. Congratulations. That's something new. Now that you are back to real time, notice what a good job you did of waking up when you did. You are doing so good. I am proud of you. Yes, I can see that you are disappointed in your actions. It's okay to feel disappointment. It's also okay to forgive yourself. So, close your eyes and listen closely. Annette, you are a wonderful person. Yes, you overate, and it's not the end of the world. In truth, it was just one meal. Everything is going to be okay. Remember your goal. (Fill in your goal). You can do this. I have faith in you. I love you."
Copyright 2005, Dr. Annette Colby, all rights reserved.
Dr. Annette Colby, RD
Nutrition Therapist & Master Energy Healer
"Opening Creative Portals to Success"
972.985.8750
annette@annettecolby.com
For free inspirational newsletter, articles & info visit: annette@annettecolby.com
Culver prom limo ..Some of you will not like what I have to... Read More
Weight Watchers inspired me to change my eating habits, lose... Read More
Losing Weight quickly and easily has become one of the... Read More
In the early nineties I had the opportunity to work... Read More
Lose Weight - Get A Break ---------------------------------------- The American Obesity... Read More
Low Carb, Low Fat, More protein, Eat all the fat... Read More
If you want any weight loss program to work you... Read More
Do you remember nodding your head with understanding during your... Read More
This is a perfect example of how on-line weight loss... Read More
You step on the scale and groan at the number... Read More
Have you ever wondered where destiny would lead you? Have... Read More
Even if you're not overweight, you still could have a... Read More
Obesity is a disease that affects approximately 60 million people... Read More
How many meals do you eat in one day?Close study... Read More
Everyone has their own individual reason for joining a health... Read More
With weight loss comes a lot of dedication and change... Read More
Why is it so hard to lose weight and keep... Read More
"Your Eyes are Bigger Than Your Stomach""Your eyes are bigger... Read More
To understand how surgical procedures aid the grossly overweight person... Read More
What is cellulite? Ask a doctor and he will probably... Read More
Weight Loss tipsAll throughout my childhood and teenage years I... Read More
One thing's for sure, in this day & age, if... Read More
Obesity is a disease that is not caused by a... Read More
Here are 4 diet tips we all need reminded of... Read More
Trash Your TV! is pleased to announce the easiest weight... Read More
Wood Dale limo ..Understanding the theory of adaptation (see previous article, Adaptation I)... Read More
Is it easy to lose weight? Yes. Losing weight is... Read More
Are you someone who has, in the past, been on... Read More
It's been called the world's oldest medicine, the miracle fat... Read More
Taming the See Food Eat Food ResponseWhat happens when you're... Read More
Have you ever stopped to calculate how much time you... Read More
I thought I could avoid this when we moved to... Read More
One thing I really must say at the outset of... Read More
In the battle to look good, there's a cosmetic treatment... Read More
In health clubs, they run classes that call themselves "aerobics".... Read More
Can You Lose Weight Where You Want?If you have excess... Read More
If you were going to travel to the other side... Read More
You have decided that you want to lose weight and... Read More
Use these tips to turbo charge your weight loss program.Take... Read More
WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness... Read More
As I explained in the first part of this article,... Read More
Believe it or not, losing a little or a lot... Read More
All Diets Work: No Diets WorkHave you lost weight in... Read More
The Zone Diet as a weight loss program has been... Read More
Holidays and special events should be a time of great... Read More
You may be considering a low carb diet program, but... Read More
The percentage of Americans who are overweight and obese is... Read More
Losing weight is a lifelong commitment. It takes patience and... Read More
Metabolism is essentially the speed at which our body's motor... Read More
I have been seriously working on losing weight for about... Read More
Weight Loss |