The Benefits of Yoga to Weight Loss and to You

Yoga is something that has been practiced faithfully for over 5,000 years. Today, there are about roughly 11 million Americans who are using it to gain access to its array of many health benefits. What are these health benefits? Some of them will be highlighted here for you to get to know personally. The benefits of yoga to weight loss and to you are endless. So, with this said, please read on to learn more about yoga and all that it has to offer on many fronts.

Yoga and Weight Loss

Yoga is something that can be used as a platform to lose weight. However, it will not work all alone. This specialized form of gentle exercise needs to be accompanied by a regimen of good diet and a healthier approach to living in general. All three together will then work hand in hand to achieve weight loss goals. Also, yoga and weight loss as a combination do work well together. This is because they can promote:

• A gentle way to work out that is both inviting and personally adaptive


• A safe and effective form of exercise that is non-aerobic in description


• A regular means to gain more muscle strength as you go along exercising. Different yoga poses not only assist in toning and strengthening muscles. It also gives the body a more sculpted look too.
• Improves digestion which will help a person to feel better health-wise. The compression and elongation of internal organs makes digestion and metabolism better.


• Improves range of motion and flexibility in an individual. This, combined along with stronger muscles, can be the very thing to correct any existing postural problems. Having better posture does make one look thinner in appearance.

Yoga and Mind/Body Benefits

Yoga is something that has so many health rewards that it is unbelievable. Its trans-formative powers have potential on various levels. Nonetheless, these many advantages do extend past weight loss. They also attach themselves to the user of yoga regularly and to their life in addition. So, with this said, let us explore some of the many yoga and mind/body benefits that are made possible by yoga.

• Yoga is far more than just an exercise to help one lose weight. It is also a very powerful tool in promoting the mind and body connection. The practice of breath work combined with movement is what unites the body and mind as one.


• When the mind and body are in harmonization together. It creates a much heightened sense of self-awareness. This self-awareness can follow you in daily life and not just on the yoga mat. It will help you to be positive in everything you do. This means making positive diet and lifestyle choices, as well as, living life in a positive way.


• Yoga allows a person to de-stress and to disconnect from the outside world. They tend to come away feeling happier about themselves and happier about everyday life.


• Yoga promotes an overall sense of good well being. Good well being is everything and part of good well being is feeling good about you.

Yoga and You

Yoga can bring so many things to a person in its own way. However, one of the most important of all things that it will bring to you is this. Yoga and you become a team both on the yoga mat and in life. You choose it and it chooses to help you in the ways you need help the most. It is a very powerful gift that many do not know. Nonetheless, once they get to know it personally, their lives are blessed and changed for the better. Despite this fact, there are rules for yoga that all must follow and they are the following:

• Do not attempt to learn yoga on your own. You need to have the help and guidance of someone who knows yoga as well as they does their name. So, with that said, seek out a special yoga instructor to teach you or find the right studio to attend from all the yoga studios out there.


• Do not try to go past your limits and not stay within them. Talk things over with the yoga instructor before beginning any specific type of yoga. Find out if it is something you can do and perform comfortably without chances of injury happening. Do not try to do something that may prove to be too strenuous for you. Go only with the yoga routines that you are capable of doing and not beyond that.


• Choose only the right yoga style that is about you and is right for you. There are some yoga styles that are suitable for beginners and others that are for those who are more advanced in doing yoga. Talk over the type of yoga style that will suit your needs the best with your yoga instructor or head of the yoga studio that you are attending to learn yoga. The yoga style that is right for you will be the yoga style that fits you and your present requirements best.

So, those are the benefits of yoga to weight loss and to you as a whole. If you find yourself wanting to try yoga for any reason, it is best to seek advice from a yoga instructor a head of a yoga studio to know the yoga poses that best fits for you. Visit www.WellnessCircle.com for instructors and studios available in your area.

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Herbal Tea for Weight Loss: Losing Weight Naturally

An herbal tea for weight loss can be a trusted ally in your fight against obesity. If you have tried several slimming products without actually losing any considerable weight, the herbal tea for weight loss can certainly help you shed the excess fat that has haunted you for years. Obesity is undoubtedly the biggest concern in the modern era where the strenuous lifestyle doesn't permit you enough time so that you may spend hours doing backbreaking exercises in a gym or running on the lonely roads till your legs ache.

Most of us can't avoid the late night business or social parties, and all the resolutions we make about following a strict diet routine are broken every other night. Ayurveda, the ancient Indian system of medicine, describes eight types of bodies that are most susceptible to diseases, of which an obese body is considered most prone to life-threatening and debilitating diseases like diabetes, hypertension, coronary thrombosis, liver and kidney disorders, gout and arthritis etc, as the extra fat puts excessive strain on the organs like heart, kidneys, liver, and the joints like hips, knees and ankles.

Ayurveda describes obesity as a body condition characterized by excessive deposition or storage of fat in the Adipose tissues, and prescribes several herbs to get rid of this excess fat. Similarly, ancient Chinese people also tried several plants and herbs to combat obesity. Green tea was first brewed in China way back in the third millennium BC, and has been used by the people from China and many other Asian countries to alleviate their weight woes since times immemorial. Several brands of herbal tea for weight loss have come up during the past few decades which claim to be every effective and free from harmful side effects.

Ancient ayurvedic scriptures like Charak samhita and Shushruta samhita have mentioned herbs like Nagarmotha (Cyperus Rotundus), Triphala (a mixture of three dried fruits Terminalia Chebula, Terminalia Bellirica, and Phyllanthus Emblica, called the three myrobalans), Baibidang (Embelia Ribes), Tagar (Valeriana Wallichii), and Kali Mirchi (Piper Nigrum) etc that possess many excellent medicinal properties and are effective in treating obesity and a number of other ailments also. Nagarmotha, for example, is considered the best ama-pachaka or the corrective and remover of endo-toxins. It has a Lipolytic action to mobilize fats from the Adipose tissues, thus helping in weight reduction. A product like Dr. Tea that is a blend of such effective herbs and green tea can prove very helpful in shedding the excess fat.

Several Chinese varieties also claim to be helpful in weight loss. A brand like Star Anise improves digestion and alienates fats from the body, thus helping you in losing extra fat. Some Chinese varieties, however, use very strong laxatives and may cause side effects like diarrhea in the beginning and chronic constipation in the long run. People suffering from chronic eating disorders or diseases like Hypothyroidism or Anorexia Nervosa should consult their physicians before using such varieties.

An herbal tea for weight loss is usually effective and has little or no harmful side effects. You can lose weight naturally and effectively by using this product and lead a normal, healthy lifestyle.

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Best Three Methods for Effective Weight Loss

Strategies and helpful advice may help you, no matter what task you may have to try and do. Having a guide, a "track to run on" may help greatly in getting it done. three super strategies set forth in this article can guide you to complete your project If you follow these tips you're able to truly expect superior results.

While you are trying to lose weight, you'll find it's important that you do things properly. If you don't, the outcomes can be devastating. You might find yourself losing muscle mass, or possibly causing strain to your body. Here I will discuss three great strategies to put a stop to that from happening.

1. Take things one step at a time
It is essential to take things one step at a time because it prevents you trying to achieve everything and end up achieving nothing. Failing to get this done can certainly mean that you fail in your quest to lose weight. So take care to make it happen right and don't make the mistake of failing to remember this important step!

2. Tackle your diet first
Just about as vital as take things one step at a time when working with you are trying to lose weight is tackle your diet first. I am letting you know, it's not something to disregard. It helps to get really serious about the foods that you are consuming, and that's something anybody involved in weight loss wishes for.

3. Then after you have tackled and got your diet set, move onto exercise
Last of all, when you are trying to lose weight you ought to ensure and that after you have tackled and got your diet set to move onto exercise. This can encourage fitness and extra calories burned, and that's a critical element of weight loss. If you do not, you could not lose as much weight as you thought you could -- and I'm sure we can agree that this wouldn't be a good thing!

As I mentioned at the start, when it comes to you are trying to lose weight, you really want to make sure that you do not make errors that will finally end up losing muscle mass, or even causing strain to your body. What you want is to take things in their stride and do it one step at a time, and you can do this by following the strategies supplied.

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An Effective Weight Loss Guide

One way to reduce the amount of calories you take in is to substitute the foods you enjoy with low-calorie versions. For example, if you like cheese, use reduced-fat cheese. Similarly, if you like ice-cream, use the low-fat substitute product. Have a crack at building up your roughage consumption. What I am referring to are the foods like wholemeal pizza dough or whole wheat pasta. Red peppers are a very good health substitute.

Add, Don't Subtract -
Don't hesitate to add foods that are healthy for you, especially if you like them. Did you know that blueberries,as well as cherries, are completely filled with antioxidants? You could also try having a low-calorie yogurt dip with raw vegetables.

Hydrate-
One very effective way of limiting your food intake is to drink a glass of water before you eat your meal. This is a over-eater killer. Always remember to drink water while you're working out. You should make it a priority to flush your body of all the toxins which enter it every day. You can do this effectively by getting your heart rate up, sweating out through exercise and drinking copious amounts of water to flood it all out. That is one trick to weight loss that is not really painful.

Remember To Eat Vegetables And Fruits -
Consuming 5-9 servings of veggies and fruits a day is another weight loss tip. Consuming 5-9 servings of veggies and fruits a day is another weight loss tip.It will make you feel more full and increase your fibre intake. It will regulate your bowel motions and clean your digestive tract. Be sure to take apples everyday. This is a real internal shifter. "One a day keeps the doctor away."

Eat smaller sized meals.
Smaller portions make it less difficult to control appetite and therefore weight.

Consume Extra Protein -
Providing yourself with extra protein is another great weight loss tip. A diet which has lots of protein, minimum carbos and daily exercise is the best combination for sustained weight management. Consuming protein assists to build up muscle mass which then encourages fat burn the feeling of being completely full inside.

Make Things Spicy! -
Don't forget to add a little spice to your meals. When you spice your food it adds a little flavor. And has anyone ever said to you that the groceries you buy have to be bland? Strike out for crunch and color. It is important to activate your taste buds.

Training / Working out -
It doesn't matter whether or not you are trying to lose weight, physical activities is good for you. Begin at a slow pace to avoid injury and take the time to build up your endurance. If you have any type of health problems, a trip to your doctor is compulsory. Concentrate on how much your energy increase rate is and how great you are feeling. For example, you might choose to go for a walk or an exercise on the first day (or any day). The next day will might be lifting weights at the gym or at home. The the following day could be a day of outdoor activities like sports. But don't forget it is important that you do some sort of physical activity to achieve the goal you have set. Make it your priority to have it become a lifelong habit and do so with positivity and gusto!

Do not call it Exercising -
Go for a walk along the beach or play ball at a park. Go for a ride on your bike or wash your car. There are many benefits to running, like being able to "think" whilst you run. If you cant run, find something that you enjoy doing. Weights? Pilates? Yoga? Pump up the music to get you going. Encourage and trick your body into burning fat. Enjoy the process.

Get surrounded by like-minded people -
Get yourself in the company of like-minded souls who can uplift and spur you on to achieve your weight loss goals. Find happiness in what you are doing by joining a club and exercising with new-found friends. Success begets success. Once you have built up a little stamina, you will be amazed at the new-you that you meet and this will boost up your motivation levels to achieve even more. Weight loss is a journey...enjoy the trip.It will change your whole life.

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The Best Practice for Weight Loss - "Yoga"

Is yoga good for weight loss? The answer to this question is an absolute YES. Out of many exercise forms available to help reduce excess weight, yogic exercises play the most decisive role. Practicing yoga enables all parts of the body to perform various movements and hence, weight loss is guaranteed with yoga postures.

The improper functioning of the internal organs is the reason behind weight gain. Yoga helps the organs function well, thus preventing gain of excess weight. A regular practice of yoga significantly helps in reducing weight. The problems associated with malfunctioning of glands result in either loss or gain of weight. Yoga helps in improving the functioning of glands and hence, by practicing yoga one can be assured of weight-loss.

In yoga, various postures are exercised according to different positions such as standing, sitting, lying straight, lying prone, hand stand, head stand and so on. With those yogic exercises, each part of the body is actively treated and this ensures reduction of excess fat anywhere in the body. While the body can get strained by performing other types of exercises which could trigger cardio vascular problems, yoga introduces more health-friendly exercises.

Breathing techniques and meditation, which are part of yoga, help as well in weight loss. Many asthma patients suffer from weight gain owing to lack of free flow of energy and improper blood circulation. Breathing technique addresses this problem well and ensures cure for asthma and consequently, weight loss. Constipation and gastric troubles also have a role in weight gain. As yoga improves blood flow and energy flow, constipation and gastric problems are cured making way for the possibility of losing weight.

Yoga does not treat the symptom; it treats the root cause of the problem and hence yoga is the perfect solution if one is seeking a way to lose weight.

Benefits of Yoga

1. With continuous practice, good physique is achieved as yoga can help shape the body and keeps you from gaining extra weight.

2. Being a complete exercise, yoga reduces extra fat in abdomen, hip, chest, thighs and upper arms.

3. Yoga helps in relieving constipation and gastric disorders and thus reduces tummy fat.

4. As liver function improves with yoga practice, digestion also improves, appetite is balanced and proper diet habit is formed.

5. With specific yoga practices intended for weight loss, blood circulation and cardiovascular function improves.

6. Kundalini yoga, popularly known as Power yoga, helps greatly in weight loss with its powerful techniques.

7. The functioning of glands is improved thus helping with weight loss and keeping the body in good shape.

8. Yoga creates awareness, which helps a person on track of his intake. This helps in weight loss as one chooses a balanced diet, avoiding junk foods.

9. Yoga relieves stress in individual. It is helpful in dealing with the stress-related over-eating habits.

10. Weight gain due to physiological or psychological reasons is well-addressed by yoga.

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Fast Weight Loss Exercises - How to Do It

Do you have problems with you weight? Are you trying to find the best way to loose weight quickly? Are you trying to find fast weight loss exercises that would help to control your weight and improve your lifestyle.
Few years ago I was battling with the same questions, trying to loose my weight, trying to find fast weight loss exercises that would really help me to loose weight. But I had one big problem. You could also say that I was too lazy and after a long day at work I was hardly waiting to come home, eat my dinner, lay down and watch TV.

But hey what was I doing? I decided that it's time to loose weight, but I was too tired to do something about it. I have struggled with myself and I took the first step. I went to my friend who owns a gym and asked him: "What are the best fast weight loss exercises that I should do to loose my weight?" He gave me some pretty good advice on how to start.

If I wanted to loose one pound of fat I had to burn 3500 more calories than I usually do. 3500?? This is a lot considering that most of the day I was sitting behind a computer and considering that in two hours of training in gym you burn approximately 1200 calories. I thought if this is the rule of fast weight loss exercises I will never make it.

The only option if I wanted to succeed in losing weight I had to cut down the calories I eat. Human body needs for normal functioning approximately 2000 calories per day, just to maintain life supporting functions.

With fast weight loss exercises basically it is not important what kind of exercises you do, you can walk for 2 hours every day, than on the next stage you can start with jogging, then running and so on. The Principle rule about fast weight loss exercises is that you do what you like, that you do exercises that you are enjoying and not suffering on the way. With you fast weight loss exercises you have to also watch about the calories you eat and you will be good to go. The basic thing is that you find the exercise you like and that after a long day you will be hardly waiting to do some exercises.

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Fast Weight Loss Exercises to Lose Weight Within 2-5 Days!

Here are 2 really fast weight loss exercises to lose weight in just a few days. You can forget about jogging and all that other typical cardio nonsense, these exercise are WAY BETTER.

Fast Weight Loss Exercises to Lose Weight 

1. Quickest way to lose weight with exercise is to do hindu squats
Sounds like something hard? Nope, it's not hard at all. It's really simple. Do you know how to squat? If yeah, then all you do is squat... but do it as fast as you can and do it over a period of 5 minutes. No weights are needed. Just you and your body.

To get the most out of this exercise, try to do it non-stop. People who average 20+ squats a minute and over 100 squats in 5 minutes are the ones who get unbelievably fast fat loss results.

One tip... if you can't quite do 100 squats in 5 minutes, then build up to doing the whole 5 minutes by starting with doing fewer minutes but averaging at least 20 squats per minute. Slowly build up from there.

2. Jumping on a mini-trampoline 2 minutes at a time
This is a quick way to lose weight without even sweating. And the best part is you can do these during tv commercials since they last about 2 minutes. In fact, if you have a favorite 1 hour tv show, just watch that show and do this during all the commercials. You'll get in an easy 20 minutes of exercise that way.

These are 2 fast weight loss exercises to lose weight at a rate that is beyond anything you can do at a gym even though you never have to leave your home to do them.

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Tips on Weight Loss With Yoga

Yoga is a popular workout option recommended for those who are looking into burning excess fats from the body. However, it should be noted that Yoga involves a variety of exercises that you can engage in case you intend to lose weight through it. By engaging in yoga, you are able to shed off the extra fat effectively, hence making you feel confident and comfortable with yourself. By reading through this article, you are able to get tips on losing weight with yoga that can help you shed off the extra pounds in a more efficient way.

There are certain yoga workouts whose main is the stimulation of the lethargic thyroid gland. This enhances the increase in the secretion of hormones. As a result of this, yoga acts upon your body's metabolism by increasing its level. When the body's metabolism rate is high, there are chances that you are able to effectively burn the extra fats faster hence losing weight quickly.

In case you are just beginning to take part in yoga for weight loss and you have got lots of weight or your body is just out of shape, it is advisable that you always begin the process from a beginner-level. This is important because it will help you in minimizing the risk of injuries. However, always ensure that you get an experienced yoga teacher who is able to listen and understand your body before putting you into the program.

When taking part in yoga for weight loss, it is advisable that you begin by concentrating on breathing exercises. Research indicates that deep breathing exercises increase the supply of oxygen to the cells of your body hence assisting in burning excess body fats and calories. Besides, such exercises will also ensure that you are able to tone your muscles as well as increase the level of their endurance.

The other things that you should take note of when engaging in yoga for weight loss is that more vigorous styles of yoga like Ashtanga, Power Yoga and Hot Yoga are among those that can offer you the best workout. For effective weight loss, you need to combine yoga with other forms of aerobic exercises like walking or running. With these, you will be able to produce lots of sweat which is one sign of weight loss.

On those days that you cannot make it to the yoga classes, it is advisable that you keep exercising at home regularly. For you to practice effectively, you can obtain audio or video recordings from your teacher or even online. Such materials contain ideas on yoga that can be used by beginners as well as those who are already in the program.

Even if you are engaging in yoga every day, you also have to bear in mind that the workouts alone cannot help you in effectively losing weight. Weight loss with yoga should be combined with proper dieting to ensure that you are able to lose weight in a more efficient way and stay healthy.

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Weight Loss For Women: Exercise and Diet Plan

The first thing to do to accomplish these lifestyle changes is to analyze your daily calorie intake. This is done easily by writing down everything you eat each day for at least a week. Look up the calorie count for all the food. This will help you further analyze what changes need to be made, so that you can lose weight effectively.

Most of these lifestyle changes just call for replacing unhealthy foods with healthy alternatives. You can substitute low fat or no fat dairy for high fat dairy. This will allow you all the nutrition of dairy, with less fat and calories.

Cook more of your dishes from scratch and try to stay away from fast food or processed foods. Processed foods are counterproductive to weight loss many times, because they can contain too much salt, sugar, and unhealthy fats. Shop the fresh foods in the store and create your own unique dishes flavored with olive oil and healthy herbs.

Make sure all your sources of protein are lean ones. High fat meats are not only high in calories, but can be hard on your circulatory system and heart. Lean meats and other healthy protein choices will help the weight loss for women to be more successful.

Aim for a daily caloric intake that is at least 500 calories less than what you normally eat, to lose weight. If you still do not lose weight with this decrease, then decrease your food intake a bit more until you start to gradually shed some of those unwanted pounds.

Stay away from sugar, except on very special occasions. Sugar will make you blood glucose levels spike, and this will prevent your body from burning its own glycogen stores. Also, simple carbohydrates such as white bread, regular pasta and white rice should be avoided just as sugar should be for the same reason. Whole grain products and brown rice are okay because they take longer to digest and do not cause the blood sugar to go up as quickly. When your body burns these glycogen stores, instead of just the food it takes in, weight loss will occur.

Also, watch your salt intake to make sure you do not get over the recommended amounts. Too much salt (listed as sodium many times) could lead to water retention for women and for that fact men and slow down efforts at losing weight.

Eat more of the fresh, green, leafy vegetables. These are not only low in calories, but also highly nutritious. Some believe that half of your plate should consist of this type of green vegetables and the rest of you plate can be starches and meat. Add some fresh fruit in place of a high calorie dessert such as cake. Fruit provides vitamin C and other antioxidants that support the immune system.

Above are some simple ideas for being successful with weight loss for women. Eat to live a healthy life and you will lose weight and be able to maintain your ideal weight successfully.

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Chinese Weight Loss Secrets

Chinese weight loss secrets are always surrounded by mystery and curiosity by those not born in Asia. As a Chinese woman who has taught people how to lose weight for years using the same simple tricks my Mother taught my Sisters and I all our lives I can tell you the "mystery" is pretty easy to follow to get the body of your dreams!

Chinese Weight Loss Secrets

To start off, you are NOT going to find that hot bikini-body in a bottle of pills.

You're also not going to find it by following the latest and greatest diet trend you saw on Oprah or some other show. For example: How did all those acai berry and other nonsense products work out for you towards losing weight? Exactly. All hype, big money wasted, and NO results.

To really lose weight you have to learn techniques that have been used by millions of women over hundreds of years successfully, not the next "hot" fad-diet. Retrain your brain to resist the marketing scams and deals that seem too good to be true. They do NOT work, and will only make you lose weight in your bank account!:)

Asian Girls are Skinny Because...

...they follow a variety of tricks and techniques that allow them to lose weight quickly even after just giving birth!

Today I want to give you one simple tip that comes so naturally to most Asian women that they don't even think about it. I'm talking about the choices we make when we order food out, or cook at home, or buy something out of the cafeteria at work.

For the next week I want you to focus on making a natural and organic protein-based food the core of what goes on your plate at every meal. Chicken, lean meat, tofu, soy, fish, and vegetables, are the best way to ramp up your metabolism so that you're burning fat even while you're asleep at night.

Cut back on starches like potatoes or french fries, eliminate any sugars you're tempted by (don't worry, you'll be able to eat them no problem once we get your metabolism where it needs to be), and remove the white breads and pastas from your routine.

Focus on lean proteins, seasoned any way you like (watch the salt please), and you will be shocked at how easy it is to burn fat even without exercises.

The Real Chinese Weight Loss Secret

Everyone I talk with these days is sick of the latest diet programs, where you're either STARVING or trying to live through BRUTAL workouts to drop weight.

Instead, let me teach you some secret tricks Asian women have been using for years to quickly drop 20 pounds off your belly and thighs in less than a month without any sweating.

These simple methods are so easy that you can actually do many of them while in the bathtub or relaxing on the couch watching TV!

Click here to learn Chinese weight loss secrets and get the body you've always dreamed of NOW.
Love and good health always,
Catherine Cheng - Founder, The Skinny Asian Diet

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How to Stop Emotional Eating and Lose Weight

Who doesn't like comfort food? When I think of comfort food it conjures up wonderful tasty images of mac n' cheese, lasagna, chocolate cake and ice cream sodas. Many people often turn to these homey, childhood favorites when they crave a familiar taste during a challenging or chaotic time. Clearly, food can be closely tied to emotions, but for some people this link becomes unhealthy. It's known as emotional eating, and it can lead to weight gain, an unhealthy relationship with food and even eating disorders.

Recognizing Emotional Eating

Emotional eating is when a person turns to food in order to soothe or avoid negative feelings like loneliness, stress, boredom and sadness. Experts say that approximately 75% of overeating may have an emotional component. Most of my patients have used food to improve their moods at one time or another. It's understandable to eat ice cream while you're watching TV alone or grab a candy bar after a stressful work meeting.

Most people don't even realize they are using food as a pick-me-up. When this type of eating becomes habitual, however, you may be setting yourself up for unhealthy consequences like weight gain.

How do you recognize emotional eating versus simply indulging in the occasional treat?

Think about the last time you turned to your favorite comfort food. Were you hungry? If not, your emotions were dictating your behavior. Emotional eating tends to cause feelings of guilt or regret, which leads to more eating. Responding to genuine hunger does not make you feel bad. Emotional eaters also tend to keep eating even after they feel full. Also, if you are hungry, you are likely to be satisfied by a variety of foods. Most emotional eaters suddenly find themselves craving one particular thing-chocolate, cookies, salty chips for example-and won't be satisfied until they eat that item.

Many people go for years before they recognize the destructive pattern of emotional eating. Often, they will try a variety of weight loss plans without success because all the diets in the world won't break an emotional bond to food. If this sounds like you, rest assured that you can change your behavior and stop gaining weight for good.

How to Break the Cycle of Emotional Eating

The quickest way to stop emotional eating is to recognize genuine hunger. Many people fear hunger, but a stomach rumble is not the end of the world. It is unlikely that you will starve to death if you let yourself get hungry.

Try this: Instead of eating until you feel stuffed, eat until you are about three-quarters full. You should be satisfied but comfortable. Then don't eat again until you feel truly hungry (in general, 4 to 5 hours). This exercise will help you recognize your own physical sensation of hunger. Emotional eaters tend to eat so frequently that they can't remember what hunger feels like.

To get at the root of emotional eating, keep a food journal for two weeks. Not only should you record every bite you put in your mouth, but jot down why you're eating and how you feel before and after.

For example, "I ate a turkey sandwich on whole wheat bread because it was my lunch break and I felt hungry. After, I only felt half full, so I ate an apple and felt satisfied and calm." If things aren't going so well, it's important to write it in your food journal. For example, "I ate a Snickers bar at 3:30. I was still full from lunch, but I was stressed out because the sales report is due tomorrow and I have to work late."

Look back after the two weeks and identify any patterns. Maybe you tend to eat candy in the afternoon when all the stress of workday starts to pile up. Maybe you will discover that you are most vulnerable late at night after the kids go to bed. If you know the situations that lead to emotional eating you can devise solutions to make them more manageable.

If emotional eating has led to weight gain, don't be too hard on yourself. Tackle the negative emotions and situations that caused you to turn to food in the first place. Keeping the food journal and listening to your hunger cues have been a tremendous help to my patients who struggle with this issue. When you start making food choices based on hunger, not emotions, you are likely to lose weight naturally. This will lead you to make healthier food choices on a regular basis. Remember that it is possible for anyone to recover from emotional eating and reach a healthy, happy weight.

Mark Rosenberg, M.D.
Institute For Healthy Aging

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