Mindset and body coaching to overcome emotional eating

LESSON 15

Hi, everyone. Lucia Veracruz here, and welcome to the last lesson of our program, Lesson 15.

In our previous lesson, we discovered The rules of averages and Reward-based learning by positive reinforcement.

And in today’s lesson, we will talk about Tracking of progress and how to make adjustments and How to get unstuck if you are not able to move forward.

This last lesson is not for everyone.

  1. Don’t do Tracking of progress and adjustments if…

You feel that you are not ready because you are still vulnerable and emotional. I would put the “tracking” on hold until you have practiced processing your emotions without food and are able to look at yourself objectively.

  1. Don’t do the How to get unstuck if…

You were able to follow all of the lessons and implement all the tools and you are finally balanced, free from emotional eating and confident in your ability to control your actions related to food.

What we cover today summary:

  1. Tracking of progress and adjustments
  2. How to get unstuck

Tracking of progress and adjustments

If you are reading this part, then I must congratulate you!

You have no idea how excited I am, that you got this far and that I was able to share this journey with you! 😊

So now when you are able to process your emotions, control your food intake and make better choices, we can start tracking and making adjustments.

In most cases, people who struggle with emotional eating have a problem weighing themselves, because stepping on the scales makes them feel depressed and then they end up binging more.

When I was in the process of healing I have not weighed myself for a long time.

But once I was confident about my ability to be objective, I could step on the scales anytime.

Now that you have learned to look at yourself and food objectively, you can check your weight regularly (weekly is optimal) and it won’t make you feel anything (after all it is just a number on the scales) however it will help you track your progress so you can make adjustments accordingly.

I learned that there are no surprises if my weight goes up after I have eaten more food than usual…

I learned to except that after holidays, birthdays, weekends or my period (20% of the time in a year) my weight goes up 0.5-1.5 kgs and then it goes back down when I am in my usual routine working out and making healthy choices on most days of the week (80% of the time).

Once the urges to binge are gone and you make better food choices (that are healthy but most importantly that satisfy you) on most days of the week, the weight will start going down gradually (approx. 0.2-0.5kg per week) as you adapt to your new lifestyle until you reach a weight that your body is happy with and then you go to a maintenance phase.

Another thing you could do to track how you are doing is to keep a journal about the occasions that you ate a bit more than you would have liked.

At this point in time, you should not be binging at all (eating an insane amount of food out of control).

I wouldn’t write down everything you ate that day, but I would make a note of how you felt, why you think you ate too much and what strategy will you use next time to help you make better choices.

This will give you a good indication of why your weight is the same, or why is it going up or down.

But it is very important to note that, you only want this information in order to make adjustments and improve your testing and choices next time, and not to beat yourself up or feel bad about it.

If you have any bad feelings about your progress, you should stop tracking and go back to the beginning of the program.

Rules for weighing yourself:

  1. Don’t weight yourself, if you are still learning to accept yourself and if the scales are going to make you feel depressed and then lead to more binging.
  2. Understand that it is perfectly natural for the weight to fluctuate 0.5-1kg up and down depending on how much fluids you had, how much sleep you had, what you ate for dinner and if you have your period.
  3. If you do weigh yourself, do it first thing in the morning before breakfast wearing similar kind of clothes.
  4. If your weight goes up and you want it to go back down again, focus on being balanced rather than any kind of restrictions.
  5. Use the number on the scales to make adjustments so that you are heading in the right direction every month.

When you are making adjustments, you are simply doing more of what works and less of what doesn’t work.

If it feels like the emotions want to take over, try and regulate yourself with logical data.

Having emotions is good and healthy, you shouldn’t suppress them but when you feel them coming, you need to refer back to the data and see if there’s any logical reason for having this emotion.

It happens to me too, sometimes the emotions take over me, and often I am able to catch them right away (this took a lot of practice) but sometimes it might take me a few hours or days…

Either way, I catch them, manage them and then move on.

Kind of like helping your child calm down when they get hurt, you are talking to them as a mature adult, keeping your cool, explaining your logic in order to help them feel better and work through their emotions.

How to get unstuck

If you are reading this part, please don’t get discouraged.

We all process information at a different rate.

Just like when babies are learning to roll over, crawl, walk and run.

They all do it at a different rate.

Don’t beat yourself up, if you can’t run just yet, you have just started to walk!

Remember that it takes 3 months to change one’s lifestyle before it becomes effortless.

You have done really well persevering for 5 weeks, and now you have 5-7 more weeks to go to change your life forever!

Some people rush through the program to see what is waiting for them at the end.

They don’t allow much time for practicing and implementing what they learned and for the new found knowledge to really sink in and then they get stuck.

They just kind of freeze up and they get paralyzed.

Sometimes it is an information overload, sometimes it is fear of the new life and sometimes they have no idea why…

In today’s lesson, I am going to help you diagnose what the problem is and then help you solve it so you can get back on track.

All you will have to do is take action towards solving your problem.

Why do some people get stuck at the point of action?

It’s like they understand everything, they know what to do, and they would probably do well if they could do it, but they just can’t do it.

They just can’t bring themselves to do it, even though they know what to do, and they know if they did it, it would work.

After analyzing my clients for the last 15 years and the problems they faced along the way, I started to see how they all fell into different categories, and the answers were always the same.

After looking at enough data, it just became really clear to me.

So I have created a tool to help them figure out why they were stuck and how to get unstuck.

It’s a way to get clients who are procrastinating, fearful or full of self-doubt and frustration back on track motivated and ready to take action.

And here is the tool to help you get unstuck:

  • Complete the questionnaire below answering every question with honesty and take the recommended action. If you spoke to me directly, these are the recommendations I would give you.
  • If you are not implementing any of the strategies in the program because you are too busy, that means that you didn’t make time to commit to this.

Everybody has the same 24 hours in a day, it just depends on what we do with our time and how do we distribute it.

Track what you do every hour for a week and see where your time is spent.

You will be surprised to see that you are wasting a lot of it.

Remove things from your life that will not help you to move forward: watch less tv, cut back on your social life, less or no social media, try waking up earlier or staying up a couple of hours longer.

Create the time you need to get the results you want!

  • Keep getting distracted? Unsubscribe from every email list, delete all the apps from your phone especially social media, stop texting, remove all notifications from your phone, etc.
  • Struggling to balance things in your life? Make a list of things you need to do on a daily basis, number them by priorities and then prepare a schedule.

Here is the questionnaire:

Welcome to your Overcoming obstacles

Your full name
1. What specifically are you trying to achieve but you seem to be stuck with it?
2. What specifically is stopping you from doing what you are supposed to be doing?
3. Are the things that are stopping you hypothetical obstacles or real obstacles? Hypothetical obstacles are things that you think will happen and real obstacles are actual ones.
4. If you answered hypothetical, you need to understand that you created this in your head and it is not real. Instead of thinking what might happen, you need to see for yourself what will happen if you try. Imaginary barriers can hold you back forever and what is most sad about it that they never even existed in the first place. Are you able to take action now? If yes, do it. If no, go to question 9.
5. If you answered real, is the obstacle you are facing coming from something or somebody else or yourself? If it’s coming from somebody else go to question 8. If it’s coming from you go to question 6.
6. So the barrier is coming from you. Is this something that you can change? Select your answer from the following options:
7. Based on your answers to the questions above, find the relevant recommended actions that match the letters of your answers.
8. If the real obstacle is coming from somebody or something else, what is it?
9. People who end up in your situation are often overwhelmed at the amount of new information and the personal change that’s required in order to achieve balance and transformation. Please either click (yes) or leave unclicked (no) for all of the following questions, please be honest with yourself when answering.
10. If you answered “no” to any of the questions above, that will be most likely the cause for your inaction. This program is carefully designed to guide you through the right mindset changes and actions at the right time. If you skip parts of the program, you will not have the confidence to move forward and you will most likely freeze up and panic. You must go back to the beginning of the program and start from week one, lesson one again. This includes doing all of the lessons in full, taking notes and completing your homework. This is your health, your life and your decision. Are you willing to do this? If yes, do it.
11. If you have ended up at this question, it means that we have diagnosed your issues and prescribed the right action however you have decided that you are not willing to do it. Describe why you are not willing to take the recommended action in detail.
12. I am really sorry we couldn’t’ help. Perhaps this is not the right time for you to grow and learn and you can revisit the program at a time that feels right when you will be open-minded and ready.

Congratulations on completing the full program. I really hope that being on this journey has opened your eyes to see things, you didn’t see before and changed at least some aspects of your life for better.

Please, don’t hesitate to reach out, if there are any areas we can clarify and help with.

In health, happiness and balance,

Lucia Veracruz

Homework:

Welcome to your Mindset & Body Coaching Lesson 15

1. Your full name

2. Did you complete today's coaching lesson? If not, why not?

3. Did you exercise today? If not, why not?

4. Did all of your food choices make you feel satisfied today? If they didn't, how can you do better next time?

5. Did you binge today (eat an insane amount of food in one sitting)? If you did, what did you binge on and how much did you eat? If you didn't, go to question 10. 

6. If you binged, do you know why? What foods are you trying to restrict or control? What was the conversation in your head? What emotions did you feel before the binge? And how did they affect your binge?
7. How can you change that conversation in your head next time? What habits can you change to help you move forward? And how can you manage your emotions better next time instead of eating?
8. How did you feel after the binge?
9. What strategies did you use to help you move on? And how long did it take you to move on?
10. What improvements can you celebrate today?

11. Do you have any questions regarding today’s lesson?

12. How do you feel after completing it?

13. Did you listen to and looked at your Daily mindset and affirmations today? If not, why not and when will you do it?