Sunday, January 16, 2011

Emotions + Weight Lose

Salam :)

i am feeling lazy today
yesterday and maybe tomorrow
i scrap layouts
go lunch outing
reading online (my precious google reader)
i suddenly writing here...

i am so lazy during my weekend
i just end up laying and sitting and some cooking
my exercise routine on weekdays
help my body to stay calm and light
but weekend..without exercise
i am very very lazy
i am so afraid that
i will lose in this battle
because of taking days off from exercise
and i start to think negative
and thinking about how yummy those unhealthy snacks
will be
last saturday night
after my weekend class finished at 10 pm
i dropped by at nearest petrol station to buy
i looked up at all the chocolate bars and twisties
and nearly buying some but luckily i saw a piles of papaya cut
i picked 2 of it fast.... and leave the bad mind behind
hahahaha funny
but sometime i struggle to stay this way :(

it's going to rain outside
bye for now

see u again miss diary !

i found this article and decided to journal about it :)


Losing weight is possible if you can find a way to calm the internal conflict.
One way to do this is to find new ways to cope with negative emotions.

+ Solve problems as they arise
+ Don’t internalize everything
+ Journal about problems and conflicts to come up with a sensible solution and avoid overeating
+ Rely on a friend for support
+ Use exercise as a way to get anger out
+ Adopt a positive attitude and try to see the silver lining in all situations
+ Listen to you inner voice and challenge what you are telling yourself

Read more at Suite101: Deal with Emotions to Lose Weight: Internal Conflict Prevents Weight Loss

Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

  • Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
  • Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
  • Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
  • Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
  • Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
  • Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
  • Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
  • Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
  • Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
  • Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.