I n the depths of winter, people anticipate the coming spring with a sense of hope for brighter, warmer, more joyful days ahead.As so many make their annual resolution to create new and healthier bodies and lose weight, too many individuals feel hopeless about ever being successful in being able to stop overeating and/or emotional eating. But it is possible to prevent winter weight gain, get unstuck from old patterns, and avoid a sense of panic later on as bathing suit weather approaches. Weight loss is an “inside job” — that is, individuals who desire to make a real change in their lives have to understand the emotional patterns behind eating behaviors to be able to make healthy choices that promote well being. Achieving weight loss and making peace with emotional eating has very little to do with food. Indeed, only about 10 percent or less of people who lose weight keep it off. In fact, there are so many conflicting recommendations, food plans, diet plans and ideas to lose weight, that people often feel overwhelmed and confused. Instead, each person needs to find a food plan that works for her or him.
At the core, this means learning to eat when the body is physically hungry instead eating for all of the typical reasons: boredom, stress, social pressure, and the “blues.” In addition to learning to eat in response to real hunger, one also needs to learn to stop at the point of fullness. It is also important to eat a variety of foods, make healthy choices, and not worry about having a few treats now and again because deprivation inevitably leads to bingeing.
Actually, one of the most important factors in permanent weight loss has been shown to be the addition of movement and exercise into one’s personal routine.The key to success is finding some kind of exercise that is possible to do day in and day out and actually enjoy. Just 30 minutes a day — even in small bursts of 5 to 10 minutes a few times a day — makes a difference in beginning to achieve increased personal fitness. Exercise and movement are a useful personal stress management strategy.
They help relieve tension, anxiety and depression.
Developing a movement/exercise routine in the morning turns out to be the key component of sustaining an exercise program for a number of reasons. Morning exercise often helps people feel more positive and balanced for the rest of the day. Secondly, doing something positive first thing in the morning for one’s body tends to foster positive choices the rest of the day. Often exercise helps build a better body image by counteracting negative attitudes, feelings and self-image. But more importantly, morning exercise and movement helps jump start the day with a burst of energy that leads to a greater feeling of well being.
The truth is, most people know that healthy eating and regular exercise are important, and they know a great deal about food and dieting. So, why do so many people feel stuck? Why do so many get out of control with food? Exploring and understanding the reasons for these patterns creates a very powerful opportunity.There are unconscious motivations and causes of emotional eating that are possible to uncover in compassionate and insightful individual and group counseling. Gaining an understanding of these deep motivations gives a person a sense of empowerment that goes a long way toward creating a healthier lifestyle that can last.The unique challenges each person faces can be addressed with empathetic expertise. Even for those individuals who have not succeeded in the past, there is real hope for resolving eating problems and creating healthy lives this spring and for years to come.
Joanne Gerr, M.S.W., C.S.W., is a private practitioner working with a broad spectrum of clients, with offices in New Jersey and Manhattan. Her areas of expertise include eating disorders, overeating, weight control, binge eating, addictive behavior, the psychology of women and individual therapy. For more information, call her New Jersey office at 732-247-5112, her Manhattan office at 212-750-8130, or visit online at www.ResolveEatingDisorders.com.