Ending Habitual Overeating · 2020. 6. 14. · Overeating is any time you eat more than your body...

September 2017

(C) 2017 Phit-N-Phat Personal Training, LLC. All rights reserved.

Please do not copy or distribute; for personal, noncommercial use only. PNPTr ibe Ending Overeat ing

Ending OvereatingIdentify and Break the Overeating

Habits and Causes To Lose Weight

Table of Contents

What You Will Learn… 3How to Use the Program 3What is Overeating? 4Why Is It Hard to End Overeating? 4Why Do We Go Through Withdrawal? 5What Is Habitual Overeating? 7How Is Overeating Triggered? 8What Are Common Triggers? 10What Stops Us From Breaking Overeating? 11What Is Resistance? 11What’s Left Syndrome? 12Creating Comfort for What’s Left Syndrome 13How To Break Overeating 14Overeating Trigger Awareness Worksheet 1624 Hour Eating Worksheet 18Recovery Worksheet 19Urge Worksheet 21Track Your Unanswered Urges 22Finding Pleasure and New Routines 24

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What You Will Learn…

This book combined with worksheets and audios/videos will help you identify and break your common overeating habits.

We will cover: • Why You Overeat • You Are Not Broken • How To Solve Overeating • How to Be Uncomfortable and Avoid Resistance • The Steps to Ending Overeating

How to Use the Program

Checklist Read this workbook. Watch or listen to the lessons. Do the worksheets. Keep a 30 day food journal (optional overeating version included). Use our Facebook group for support and to ask questions

Begin by watching the Ending Overeating videos or listening to the audio lessons.

After each section, do the worksheets. It’s a key part of the learning. Often we simply consume knowledge, we hear it, and wonder why we don’t just change.

Change requires you to APPLY the knowledge. The worksheets help you apply the knowledge.

As you work through the materials be sure you keep a complete food journal for 30 days. I have supplied a template (24 Hour Eating Worksheet). Make 30 copies or copy and paste into a document to edit as you please. Use the Recovery Worksheet for any overeats. No excuses.

Use our Facebook group for support and to ask questions. Attend live trainings for help processing anything you need additional help with.

September 2017



What is Overeating?

Overeating is any time you eat more than your body requires for fuel. This can be one extra bite of a carrot to half a sheet cake. Overeating forces your body to put the extra on your body as fat.

The key to ending overeating is learning to account for each and every overeat so you can LEARN.

Overeating is often a very habitual and an unconscious process. Our “thinking brain” doesn’t like to be engaged unless absolutely necessary. Overeating is often done by the default part of the brain leaving us wondering “why we do it” and “what happened?”

Ending overeating takes you putting all of your eating habits into the thinking or CONSCIOUS part of the brain until the healthier habits take root. This means you get aware of your overeating, plan for it and then build a new routine.

Why Is It Hard to End Overeating?

There are four things I find most clients run up against while losing weight.

You will have some withdrawal. Most of us aren’t overeating carrots; rather we are indulging in the cake, cookies, and pies. We are eating highly processed foods designed to overstimulate the brain and taste buds.

Habits. The BIG piece of this puzzle. Your brain is in a holding pattern to eat when triggered by physical cues to emotional conditioning.

Resistance to discomfort. Change is not going to be easy. The problem is when we fight the change instead of allowing the change to feel like ass. The desire for change to be easier and perfect creates resistance to the natural process of discomfort.

What’s Left Syndrome. When you quit overeating you are left with time and emotions. If food is how you cope then you lack the feeling of false pleasure in your life. You will need to find new

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pleasures that are good for you or ways to find pleasure through becoming a better version of yourself.

Why Do We Go Through Withdrawal?

Withdrawal happens because when we stop overeating we are left with physical and mental “cravings” for food. This section explains the physical component to withdrawal.

Most of us are overeating foods that drive physical withdrawal. Write down the top five foods you overeat.

1.2. 3. 4. 5.

Are they green and leafy? Probably not. They are likely foods loaded with sugar and overly processed or refined. These foods alter our hormones.

We all have three key hormones that help us lose, maintain or gain weight: Insulin, Grehlin, and Leptin.

Insulin controls your blood sugar. It rises when you eat and drops when you get close to needing more fuel.

Leptin tells your body it is has enough food. It accesses your own fat stores to alert your body when you can use your fat for weightloss. Leptin is triggered when insulin begins to drop.

Grehlin tells your body when you are actually hungry and when to stop. It’s stored in the lining of the tummy.

Processed and refined foods send your insulin levels skyrocketing and they suppress your leptin. For example, when you have a lot of insulin from a few cookies after dinner you feel hungry in an hour or two because leptin is now suppressed. Your body got extra calories but it thinks you need more food because the blood sugar is dropping. But the leptin is not rising.

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Your body LOVES to rise and fall SLOWLY. Processed and refined foods (high sugar/highly processed flours) are like hitting a crack pipe.

So, if your Leptin is decreased you will crave more sugar to keep jacking that insulin.

You will start to have cravings.

And we have one more hormone at this party. Ghrelin is the hormone that tells you when you are hungry and when you can stop being hungry for more food. It is produced in your tummy. It’s your signal that you are actually hungry and needing fuel. Refined foods keep ghrelin from working.

This is why you get cravings to eat when you KNOW you are not hungry.

So the goal is to keep your insulin levels low by avoiding processed and refined foods.

Your insulin will naturally raise each time you eat so the healthier you eat the slower the rise and the slower the fall. And you will begin to space meals out allowing the body to dine in on your fat stores without “feeling too hungry.”

Your hormones are likely out of whack if you eat lots of low grade fuel. But they will normalize as you clean up the foods you eat. As you clean up and listen to the hunger scale you’ll see overeating naturally reduce. It’s one step in the overall process.

To do this, plan your meals so that vegetables are a priority at most meals. Then add in good quality healthy fats like nuts, avocados, oils, seeds, and whole fat organic dairy.

Enjoy moderate amounts of protein and grains/good quality carbs and you will see physical reductions in cravings and overeating. The rest of this book deals with the emotional and habitual sides of overeating.

September 2017



What Is Habitual Overeating?

Wikipedia describes habits as routine behaviors done on a regular basis. By repetition over time the habits become unconscious.

Ever said, “I was just eating chocolate and I don’t know why.”

Think about. It’s probably just a habit.

You might have felt stress. Over the years stress equaled eating chocolate.

You might be on your period. You’ve always ate chocolate on your period so now you think you always need it.

You might think there are big, deep hairy reasons why you overeat. Probably not. Rarely does it matter.

That’s why this book focuses on the biggest reason we overeat which is often habit.

And, if there is a big, hairy reason why you overeat it will present itself when you STOP overeating. If you keep overeating then you drown out the problem.

You can then separate out the emotional things you need to work on FROM your eating. Overeating is simply the action. What I want for you is to feel your crap and your action to be PAUSE, TDL, and SOLVE clean up the crap.

Your overeating is just the action of kicking the pain down the road.

The bottom line:

It is important to figure out what’s triggering your overeating now.

Not what happened years ago.

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How Is Overeating Triggered?

Habitual overeating is triggered by a circumstance, thought, and/or feeling.

This is WHY we overeat now.

Pay attention:

If your overeating is simply triggered into action it means the habit can be broken.

What stands in most of my Tribe’s way is a thought that your overeating means you are broken.

The common model for this is:

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Thought

Circumstance

Feeling

Ineffective Model C - 8pm at night eating Doritos with Mac and Cheese T - I’ll never get control over this. F - Broken A - Keep eating, no TDL R - Old habit is reinforced.

Effective Model C - 8pm at night eating Doritos with Mac and Cheese T - Control can start whenever I decide. F - Willing A - Stop eating/eat less, TDL R - New habit starts to form. The first model is you choosing a thought that reinforces YOU are broken.

The second model is you choosing a thought a HABIT can be broken at any time in the process.

Of course there might be a reason you are eating at 8pm every night.

This is important because once the food is removed the reasons you eat will come up.

If it was just a habit…GREAT! Problem solved.

If it is a problem then we have separated the act of eating as a response and can now work on on solving the problem.

And breaking a habit is a lot easier when you don’t have feelings like anger, fear, and panic underlying. We work on those issues first. Then the habit is easier to break when you just have to sit with discomfort.

In order to interrupt and eventually eliminate your overeating habit, you must weaken the bond between the stimulus (circumstance, thought or feeling) and the action (overeating), so it eventually is replaced.

September 2017



What Are Common Triggers?

Circumstances

Places like your car, standing in front of the pantry, your bed at night.

Events like date night, after church luncheon, dinners at mom’s house.

Times of day like transitioning from work to home, after the kids go to bed, afternoon snack.

Foods like ice cream, cake, pizza, wine.

Thoughts

In those circumstances you are triggered with thoughts like…

It’s too good to stop.

I need a little pick me up.

It’s been a long day.

My weigh-in was good so I deserve a treat.

My weigh-in was terrible so screw it.

Feelings

Sometimes those thoughts or certain feelings trigger overeating. Common feelings are…

Boredom, Tired, Stressed, Happy , Inclusion, Fear of Exclusion

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What Stops Us From Breaking Overeating?

Two things:

• Resistance to not having what we want and resistance to discomfort.

• What’s Left Syndrome where food is filling a void in your life.

What Is Resistance?

A habit is just a link between a stimulus and a response. Breaking a habit is when you take conscious action to change the response. Resistance develops when you think a lot of thoughts that feel hard. Those extra, hard thoughts create the additional feeling of RESISTING against the natural discomfort.

What does this mean? Say your boss brings in doughnuts. You want one but you know it’s not on your plan and that it won’t help you lose weight. Breaking the habit of eating one by default would be telling yourself, “They look good but I am choosing to stay on my plan.”

Resistance would be, “I didn’t plan for it. This is so hard. I wish I had known. This is why losing weight sucks butt. There’s just temptation everywhere. It’s so hard to always be the good girl. Why can’t I just eat a doughnut like the other girls? They don’t care about their weight. Why should I? If I was skinny I wouldn’t even have to think twice. I should have one anyway because I probably won’t lose weight.”

That’s resistance. It’s allowing your brain to run wild with irrational and OPTIONAL thoughts. The discomfort of not having a doughnut would be to remind yourself that you aren’t having doughnuts and all other discussions are useless. Those extra conversations just feel crappy. It’s not the lack of doughnuts that feels bad. It’s the thoughts you allow that create your bad feelings.

You will have lots of urges and occasions to overeat. It’s normal. No resisting. Drop the idea that “if the world would cooperate I would have no issues.” The world will have doughnuts. The world is going to ask you if you are still hungry. The world will keep saying you should have a little.

September 2017



All of this is part of the deal. The only thing you are going to change is how you think about the world. Thinking it’s unfair or would be easier if it didn’t happen creates RESISTANCE.

Instead, let’s track every urge and temptation. Every time you don't answer an urge you will track it. Use the worksheet included. The ones you do respond to you will work through what you learned on our Recovery Worksheet.

Whether you succeed or make a mistake you have the opportunity to think like a badass. No matter what happens you can choose to show up like a badass…but only if you choose to think that way.

What’s Left Syndrome?

Often what sends us back to our old habits is a lack of pleasure in our life outside of food.

Many of us have spent a lot of our life using food to make us happy. It’s not making us happier or you wouldn’t be here.

Think about this.

You feel some negative emotion due to a thought about your circumstances. (CTFAR)

You don’t want to feel your negative emotion so you eat. The overeating provides temporary RELIEF. Not happiness. Pretty soon your life is about finding relief. Not fixing what is bothering you and choose to find real, lasting happiness.

It’s important that as you remove the pleasure of food, your main source of pleasure, that you find ways to handle what’s left and insert true pleasure back into your life.

Pleasure is just a feeling. It’s self-generated. It’s time to learn how to get that from your life and not through overeating.

September 2017



When we learn how to truly process emotion confidently, then we stop needing to escape with food. We become less afraid of feeling anything. When we aren’t afraid to feel, then everything we do is done with courage.

Being able to stay present with our emotions and desire to overeat takes practice.

Don’t forget that practice means you will make mistakes, learn, and try again. You won’t read this book, watch videos, do worksheets and VOILA! You are fixed.

You must find PLEASURE and SATISFACTION in the process of trying and failing. You will have to drop your resistance to mistakes. You will need to find thoughts that create a sense of challenge with getting better a little bit at a time.

Creating Comfort for What’s Left Syndrome

It’s important to learn how to comfort yourself emotionally and how to find pleasure in your life outside of food. In the end when we overeat to comfort ourselves or to find pleasure we get a temporary hit of RELIEF with some long-term negative consequences in our gut and butt.

The process we will use to end overeating will have you reduce the amount of artificial pleasure you get from low-grade food, overeating, and drinking. As we do that we will take unconscious habits and make them very CONSCIOUS. This allows you to start transforming the relationship with food. It also opens up the opportunity to find new ways to cope and add value to your life.

We will use a pleasure worksheet to ensure you have ideas on how you seek comfort in a way the adds positive net consequences to your life.

And, your daily food journal has a place to reinforce what you do right each day and what you are grateful for. This is key. Shaming and blaming has become easy but it’s hurtful to YOU. Through this process it’s key to rebuild the relationship with yourself so you don’t need the food for your happiness. You are now self-generating happiness.

September 2017



How To Break Overeating

It’s pretty simple.

First we will identify WHEN, WHERE, WHY, WHAT, and more about your overeats. It’s key to know this.

Each food journal you must be honest if you have an overeat. Make note of them on the Overeating Trigger Awareness Worksheet.

Next you will PLAN your overeating. Before we stop the behaviors we want to get to know them intimately. You’ll plan your food 24 hours in advance every day for 30 days including overeating.

September 2017



Go from unconscious overeating to conscious overeating.

Planning and Committing Phase

Begin to dismiss urges and correct mistakes.

Practice and Embracing Discomfort Phase

Replace old overeating habits with new deliberate thinking and being.

New Pleasures Phase

Identify the times you typically overeat.

Journal and Research Phase

Each overeat you plan you’ll know exactly what you are allowed, where you will eat it, and you will eat undistracted. You’ll experience your overeating instead of wondering why you are doing it. The why will become crystal clear in this process.

Next you will get to decide if you want the overeat. If the answer is no then you are done for the day. No going back now. Even if it’s uncomfortable. If the answer is yes you experience the discomforting payoff of what overeating is giving you.

Then, with all this awareness we start to back out overeating and build in discomfort that NOW has a whole new positive consequence. You may make mistakes but you will have a new outlook on learning rather than shaming.

Before you know it your mindset will change and your overeats will lessen. You will start filling your life with pleasure instead of your mouth with food. Without the distraction of pain and overfull feelings you will free yourself to change your life.

September 2017



Overeating Trigger Awareness WorksheetJournal and Research Phase

When do you find yourself overeating (certain times of day)?

If you had to guess why do these times trigger overeats?

Where are you most likely to overeat? (car, desk, pantry, couch, movies)

Are there people you choose to overeat with?

If you had to guess why do these people trigger overeats?

Are there any other circumstances (weigh-ins, fights with kids, girls night) that trigger you to

overeat?

If you had to guess why do you choose to overeat?

What emotions trigger overeating for you? (bored, frustrated, anger, stress, sadness,

happiness)

September 2017



What foods do you reach for when you overeat? (chips, popcorn, candy, lunch, ice cream,

protein bars, fruit)

Look back at your answers - what patterns do you see?

Make a list of all the obstacles you will face when you do not overeat and the strategies to

overcome them.

Obstacles Strategies

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24 Hour Eating WorksheetPlanning and Committing Phase

Thoughts about my food today:

PlanWhat I Will Eat

ActualWhat I Did Eat

Meals

Planned Overeat (time you will eat, exactly what you will eat including amount, and where):

Did I eat my planned overeat?

Today I am grateful for…

Something that went right today was…

Tomorrow I will…

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Recovery WorksheetComplete for all overeats.

What and how much did I eat that wasn’t planned? Be detailed. The more specific the

better.

TDL: Do a quick download on the overeating.

What was the circumstance that triggered it the overeat?

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Ineffective Model Effective Model

C C

T T

F F

A A

R R

What was the thought that triggered the overeat?

Did I resist? If so, describe what that was like.

Did I just react? If so, describe what that was like.

Did I try to sit with the discomfort? If so, describe what that was like.

What did I learn?

What will I do next time?

September 2017



Urge WorksheetDiscomfort Stage

What exactly does an urge to overeat feel like when it first appears?

What does it feel like in your body to RESIST an urge to overeat?

What thoughts do you think when you are resisting an overeat?

What does it feel like when you give in and overeat at THAT moment (not the next day or hours later but right then)?

What does it feel like when you don’t give in or resist, but you allow it? Describe in detail.

What do you think your most common thought is that causes overeating?

If you are going to allow the urge to overeat to be there, what thought can redirect your brain to when the old thought pops up?

How would your feelings change with this new thought?

How would your actions change with this new thought and feeling?

How would your results change?

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Track Your Unanswered UrgesEvery urge you have to overeat and you don’t, write it here.

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Finding Pleasure and New RoutinesPractice Phase

Make a list of ways you seek pleasure from food. (Parties, transitioning from work to

home)

Make a list of things you do to find pleasure and joy in your life.

What do you think about these two lists?

What would you like to change about these lists?

How can you start making those changes?

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Brainstorm ways you can find joy, rest, pleasure, de-stressing and fun in your life

without food. Use this list when you want to overeat.

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Ending Habitual Overeating · 2020. 6. 14. · Overeating is any time you eat more than your body...

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