Worried about Overeating at Holidays?

I have read online posts from people worried about overeating during this holiday. Holidays associated with candy, treats and yummy food can be tough for many. People worry about not being able to say no to those treats and goodies.

Holidays can be a particular struggle for those prone to overeating. Maybe you have lost weight and don't want to go backwards, or you are worried about eating the right foods and holiday food definitely seems like "bad" food.

There are a lot of emotions that get triggered on holidays that can affect your food choices. Family issues may drive feelings of anger or loss. Personal issues may drive feelings of loneliness or fear. There is also the fact that there might be a lot of food staring at you and you feel like you have to just go for it. 

I suggest you first determine if you are physically hungry or emotionally hungry to help you avoid overeating at a holiday meal.

Physical hunger is the feeling in your stomach that you need to eat. Often people go to a holiday meal famished and overeat because they are too physically hungry. Being overly hungry is a strategy for failure for someone who has a tendency to overeat. Take care of your hunger and feed yourself when you are physically hungry. A great strategy to avoid overeating is to not let yourself get overly hungry.

If you find you are not physically hungry, but still want to eat, consider that you are emotionally hungry. Emotional hunger comes from transferring feelings you have onto the thought of hunger, which is not true of physical hunger. Acknowledge to yourself that you are not physically hungry and wonder to yourself what might be going on. Possibly you feel lonely or hurt and are misinterpreting those as physical hunger. Ask yourself what you need to do to address the feeling. Some options are:

• Take a short walk to get away from a situation.
• Take a deep breath to regroup.
• Talk to a supportive person about your feelings. 

The best way to handle overeating is to slow down. Check in with your feelings and see what is actually going on. If you are physically hungry- then eat. If you are emotionally hungry- take care of the emotion. These suggestions work for those who overeat at the holidays or for anytime during the year.

Kim McLaughlin is a counselor and a motivational coach for people with binge eating, compulsive eating and eating disorders. She is a Certified Intuitive Eating Counselor. If you are in need of services contact Kim McLaughlin LMFT here. 

Kim McLaughlin has been identified as writing one of the Top 50 Blogs about Emotional Eating by the Institute on Emotional Eating. Sign up for her free Special Report: Top Strategies to End Binge Eating here or visit her website at www.feedyoursoultherapy.com.

Speak From The Heart

For many of us, Valentine’s Day serves to remind us of love. Even though it is the holiday of love we do not always act in a loving way towards the people in our lives. Sometimes angry words are said and feelings are hurt, either intentionally or unintentionally.

I have recently been reminded of a technique a girlfriend told me about years ago. It goes like this. You have a heated exchange with someone you care about. My girlfriend and her spouse have on hand a stuffed velvet heart about 5 inches in diameter. They bring it out to help them talk to each other when the discussions get heated. This velvet red heart symbolizes speaking from the heart. The person holds the heart while they are speaking and then their discussion comes from their heart. When one person is done sharing from their heart they hand the red velvet heart to the other person and they get to speak from their heart - without the other interrupting them. Negative words that might have otherwise been said do not come out, but they are replaced by softer more hearable words.

Another technique I use is visualizing my conversation coming from my actual heart space where I see my heart space opening up and energizing what I am saying. This technique can even work when I am listening. I can do it anywhere with anyone who I am having difficulties with.

Either of these tools works great with your partner, kids, or family members. You can introduce them as ways to speak from your heart. Share these ideas when you are not angry, but invite the other person to practice them with you when there is an upsetting situation.

So this Valentine’s Day (or any day), bring out a heart symbol to help you remember to come from your heart when you are speaking to another. Notice how it softens your words and helps you articulate what is going on for you.

Kim McLaughlin LMFT is a licensed Marriage and Family Therapist (mfc 27667). She works as a psychotherapist in Roseville specializing in counseling people with binge eating, compulsive eating and eating disorders. She is a Certified Intuitive Eating Counselor. This blog is not meant to be a substitute for counseling and if you are in need of counseling services contact Kim McLaughlin LMFT here.

Kim McLaughlin LMFT has been identified as writing one of the Top 50 Blogs about Emotional Eating by the Institute on Emotional Eating. Sign up for her free Special Report: Top Strategies to End Binge Eating here or visit her website at www.feedyoursoultherapy.com.

Best Blog Posts of 2012

Here are the top blogs for 2012. If you have not read them yet, I encourage you to check them out.

What is Normal Eating? 

How can Counseling help?

Intuitive Eating Strategies

Focus on Fitness

Have a topic you would like to see as a blog post. Let me know below and I will see what I can do.  

2012 Reflection

At the end of every year I like to reflect and consider what has happened during the previous year. Some years I write long journal entries about the previous year or I reflect in my mind or with a trusted friend about what I saw as the ups and downs of my life. No matter which method I chose I like to end the year considering what worked and what didn’t. This reflection of the previous year can focus on several aspects of my life or a few. Some areas of my life I explore are:

• Self
• Family/Friends
• Work/Education
• Creative
• Spiritual
• Home
• Money/Finances 

I examine each of these areas and determine if there is something that I need to release and change so I don’t continue it into the New Year.  Or I see if there is an area that I want to focus and do more of in the New Year. 

This can be a time to start fresh.

If you are considering what the past year has meant you could think about these questions:

• What was the general theme for this past year?
• What was positive about it ?
• What was negative about it?
• Is there anything that I want to release?
• Is there a word that reflects what I want to bring into the New Year?

Using the above questions can be helpful at the end the year, so you can get some perspective regarding where you are now and for preparing a foundation for something new ahead.

I am excited for the potential of 2013 and hope you are too.

Kim McLaughlin, LMFT is a licensed therapist (MFC27667) providing counseling services in the Roseville, CA area. Kim McLaughlin specializes in counseling services for people with binge eating, compulsive eating or eating disorders. This blog is not meant to be a substitute for mental health treatment, counseling, or therapy. If you are in need of mental health services seek out a licensed therapist or contact Kim McLaughlin, LMFT for assistance.

Get Kim McLaughlin's Free Report called Strategies to End Binge Eating here. 

Build Healthy Eating and Fitness into the holiday season

Over the holidays many people talk about consciously overeating and putting on a "few pounds." Then they vow to start their diet on January 1. This can lead to a pattern of overeating, gaining weight, dieting and then overeating. This pattern, typical during this time of year,  is not necessary.

Here are some tips to change this pattern during the holidays.

• Eat when you feel physically hungry. Some people wait all day to eat in anticipation of a party and then overindulge at the party. If you are hungry before you go to the party then eat. Being physically satiated can help food cravings.
• Eat to nourish your body, not to nurture your emotions. Overeating can be used to sooth feelings of loneliness, sadness, guilt, and anxiety. Holidays are ripe with emotional overload, over-commitment, and family hassles. Take care of your emotions in ways that do not involve food, such as walking, talking with a friend, writing in a journal, or watching a funny movie.
• Turn the idea of "exercising" into physically moving your body in a way that is fun. Our bodies were made to move around. Do what feels right to you. Find movement that you enjoy and do that, such as walking, dancing, or yoga.
• Keep a schedule of movement that is regular. This is the time when many stop their exercise regimen due to a packed schedule. Don't fall into that trap. Keep that physical "me time" in your day to keep yourself fit and active.
• Lastly, if you eat in a way that leaves you feeling overfull and worried that you will gain weight- don't beat yourself up. The worst thing you can do is create more negativity for yourself. Negative comments about yourself do not lead to behavior change and can lead to more negativity which can lead to more overeating.

Use this holiday season to approach food and exercise differently. Don't give into the mindset that it is natural and OK to gain weight over the holidays. Treat yourself with the loving kindness you deserve that includes taking care of your body and soul year round.

Kim McLaughlin LMFT is a licensed Marriage and Family Therapist (mfc 27667). She works as a psychotherapist in Roseville specializing in counseling people with binge eating, compulsive eating and eating disorders. She is a Certified Intuitive Eating Counselor. This blog is not meant to be a substitute for counseling and if you are in need of counseling services contact Kim McLaughlin LMFT here.

Kim McLaughlin LMFT has been identified as writing one of the Top 50 Blogs about Emotional Eating by the Institute on Emotional Eating. Sign up for her free Special Report: Top Strategies to End Binge Eating here or visit her website at www.feedyoursoultherapy.com.