For anyone who’s seen the numbers on the scale creep up after dropping a significant amount of weight, it can be very disheartening. The feelings we encounter can take a psychological toll. Regaining weight after weight loss can be discouraging mentally and it may seem harder to get rid of the excess weight again. There are some hormonal changes with hunger regulating hormones that may promote weight gain and make weight loss harder. I wholeheartedly believe that this difficulty isn’t meant to defeat you; it’s meant to promote you.
“Every setback is a setup for a comeback”
So what does one do when the scale is creeping up and you feel like you are spiraling out of control?
Meet Jane. You may recognize her from previous transformation photo’s. Jane had lost 80 pounds in a year on the FitPalz program and unfortunately she slowly let her old habits take over. In an interview with Jane she indicated that she began snacking more then the two that she had learned to do during the program. She also said “I also stopped weighing my food so my portions started getting larger. I was out of control but I didn’t know how to stop. What really didn’t help was that I stopped tracking my food and I even stopped weighing myself. I convinced myself that I wouldn’t gain much back.”
Jane has recommitted to take back her health and lose the weight for good. When we think of eating healthy, most of us only focus on what types of foods we are consuming. We often forget that a major part of eating healthy starts with forming healthy eating habits. To eat more nutritious food, you may need to change some of your daily habits. Have you heard the term “mindful eating”? What does mindful eating mean and how can it help you lose the weight once and for all.
It may be easier to start by identifying what “mindless eating” is first. Have you ever sat down on the couch to watch some Netflix and then realized you accidentally ate an entire bag of chips in one sitting? That’s mindless eating. It’s a bad habit that a lot of us are guilty of.
Mindful eating is the polar opposite. Simply put, it’s the practice of eating with intention and paying attention while eating. It’s not a diet, nor does it require you to restrict certain foods. It’s about learning to pay attention while eating and enjoying the experience of eating. Mindful eating will keep you from overeating, teach you to recognize when you’re full, and make eating more satisfying. For example, are you actually hungry or just bored? Jane said “Most of my snacking was eating out of boredom or stress”.
Listening to your body will help you distinguish the difference between physical hunger and emotional hunger (eating for comfort, boredom, or therapy).
- Know your body’s hunger signals. Your body will let you know when it’s time to eat. You may feel sluggish, weak, dizzy, and have a growling stomach. These are the signs of physical hunger. The signs of emotional hunger can range but usually involve feeling stressed, sad, or even just bored.
- Recognize when you’re full. It actually takes about 20 minutes for you brain to signal to your body that you are full. Give yourself time for the feeling of fullness to settle in before completing clearing your plate.
To learn more about mindful eating, join us on Saturday, May 20th at 10:00 am at 115 Kent Road. Dr. Carol Penn, D.O., M.A. and I will be hosting a Mindful Eating Seminar. Participants will have a highly engaging evidenced based journey through the 7 stages of mindful eating as we explore the relationships between mind, mood, and food and how this impacts patterns of weight loss, gut health, and emotional well being. Myself and Dr. Carol Penn, D.O., M.A. To register for the seminar please email me at firstname.lastname@example.org. Cost for the seminar is $20.00.
Dr. Carol Penn, D.O., M.A. has medical practices and lead consultant in All ONE Consulting Group in NJ as well serving as Medical Correspondent for WURD Radio Station in Philadelphia, and is: Board Certified in Family Medicine and Osteopathic Manipulative Treatment; Ambassador and Scholar National Health Corps; Preceptor Faculty, Rowan University School of Osteopathic Medicine; Faculty, Center for Mind Body Medicine; Certified Health, Wellness, and Fitness Coach and Founder/Artistic Director of Core Of Fire Interfaith Dance Ministry.