New Year Goals Do’s And Don’ts

Happy new year!

Have you set up your goals already?

Are you feeling motivated to make some changes in your health and fitness in 2019?

I get it, its’ contagious!

But if you’re like most other busy and stressed out moms,

You might try and lose weight by starting a new diet –

You might tell your friends and family and getting all excited that you’re finally going to make a change this year.

But chances are that as the weeks go by,

You’ll begin to lose your motivation.

Your bad eating habits start creeping back.

(After all, you have nothing in place to keep you accountable…)
And before you know it –

You’ve fallen off the wagon of feeling motivated for the new year and you’re back to square one.

Maybe you decided to buy a gym membership this year.

Just like the diet,

You get all excited.

You tell your friends and family.

But this time, you think that paying money will keep you accountable.

But what happens after a few weeks go by?

The standard bs excuses come up.

You’ll get ‘too tired’.

You’ll leave it ‘too late’.

You’ll say ‘I’ll go tomorrow’.

You start skipping the gym.

You workout less often.

You start to go weeks without working out.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Maybe you decided to try a fitness program you bought online from that fitness pro that has rock hard abs.

But again,

You have no accountability.

You have no one in your corner actually coaching you.

And you haven’t got the lifestyles and habits in place to make the weight-loss information work for you.

So what happens?

You don’t see any major results.

You lose motivation.

Your bad eating habits come back.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Do you know the definition of insanity?
Insanity is repeating the same thing over and over again and expecting a different result.Sound familiar?

Here’s the really twisted part:

The fitness industry wants you to fail to lose weight.

It wants you to keep spinning your wheels.

It wants you to repeat the same patterns, over and over again, and it wants you to expect a different result each time.

Why?

Because the longer you stay unhappy and overweight, the more desperate you’ll become for a solution…

…and when you’re desperate for a solution, you’re inviting thousands of marketers to pounce on you with the promise of ‘rapid’ or ‘easy’ weight-loss.

The fitness industry literally relies on you spinning your wheels like this because it makes them rich.

Don’t believe me?

According to Forbes, the fitness industry has been growing by at least 4% every year, and in the last 3 years, growth has been accelerating massively.

As of 2018, it’s worth almost $90bn dollars in America alone.

But at the same time –

Rates of obesity and diabetes have never been higher.

In other words:
The fitness industry is profiting from your failures.Why am I telling you this?

Because I need you to understand that there is no magic pill or quick fix.

You must change your habits.

When you change your habits, you change everything that happens on a daily basis.

And that will change your results.

Listen, I know you. I know where you get stuck because I was there for so many years.

1. Your Stories.

There are things that you keep telling yourself in your head that hold you back.

It’s the crippling self-doubt.

It’s the belief that you don’t deserve to look good naked.

It’s the horrible things you tell yourself when you look in the mirror.

And if you’re failing to lose weight, chances are you have a lot of ‘stories’ about why you can’t or won’t succeed.

2. Your Surroundings.

You don’t realize it, but the people you spend the most time with and the places you go have a HUGE impact on your success or lack of it.

3. Your Identity.

How do you see yourself right now?

Do you see yourself as a beautiful woman with a stunning figure?

Or do you see yourself as someone who doesn’t deserve to love the way they look?

How you see yourself determines your success when it comes to fitness.

You can’t lose weight if you don’t believe you deserve to look good.

You must create a strong and positive identity within yourself.

That way, achieving weight-loss becomes easy.

4. Your Vision.

This is how you see yourself in the future, and it’s just as important.

If you don’t carefully and intentionally craft a ‘future you’, any weight you lose in the short-term will be put back on again in the long-term.

You need to realize that it’s impossible to craft your dream body if you don’t first remove all the mental barriers.

Why?

Because every single weight-loss failure has conditioned your mind to think that you won’t be able to achieve your fitness goals.

I get it. I have struggled with these areas for so many years and know it takes a new approach to changing where you’re stuck.

Not another quick fix diet program or 6 week transformation plan.

Hope this helps you set yourself up for success this year!

Advertisements

January 1: Becoming More This Year

January 1st

You’ve been here before. A new year staring at you with a blank slate.

 

The opportunity for anything you choose.

 

But chances are you’ve been motivated before to change our habits. Chances are you’ve been inspired to start a plan or better your life or whatever it was that has been important to you along your journey.

 

And yet, something happens along the way. You stop. You can’t really pinpoint when that happens but it does. And you become defeated by stopping, yet again and then tell yourself stories that you are not strong. You believe the voices in your head that whisper you are weak, you’ve failed so many times and you just don’t have what it takes to succeed.

 

I call B.S.

 

Hello! It’s been awhile! In case you’ve never seen my blog posts before, my name is Kathy and I’m a fitness coach, fitness trainer and all around fitness and health obsessed nut. I love challenges and my mission is to empower women over the age of 30 to take control of their body, their mind and their freaking lives – once and for all.

You’ve been a victim for much too long and it’s time to take control of your success.

 

In this first day of the new year, I want to talk about going deeper into our goals. We typically go shallow.

 

For example, you have most likely set basic outcome goals like, “I want to lose 25 lbs”.

Ok, great. And then what?

 

I want to look thinner.

Ok great and then what?

 

I want to be healthy…and then what?

 

That’s good, you say. That should do it.

 

I’ll then ask you if you were to lose 25lbs, look thinner (which would obviously be a fact after losing the weight) and healthy (which means nothing in reality because it’s not specific)…you will be happy?

 

Yes, you repeat.

 

POOF! Your wish is granted. Instantly, you are 25 lbs lighter, looking thinner and feeling healthy.

 

Then just as fast as it’s gone, it reappears.

 

What is this? you demand. How could this weight be gone and then reappear almost instantly?

 

It’s not magic, it’s what most dieters repeat, year after year. And over time, they end up growing larger and more unhealthy over time.

 

Why does this happen? Not because it’s your fault, I want to assure you, but because the goal wasn’t specific enough and the learned behaviors didn’t get to stick.

 

You see, we like instant.

 

Instant messaging; instant pots; instant results.

 

The problem with instant is that nothing is learned. There is no growth or knowledge gained. So ultimately, with the instant mindset, there is no long term success or change.

 

Success in this new year isn’t going to be about what you want to achieve. Why? Because when we reach a goal, it isn’t the outcome that makes us feel happy and successful.

 

That happy and successful comes from us waking up every darn day and completing what we say we are going to complete and then seeing our goals appear over time because we are doing the work.

If you start to enjoy eating good foods that you like and you do it every day this coming year; and then you also start to workout every week because you want to become stronger and stop stopping. So you workout every week for the next 52 weeks. You do these not because you have a goal of losing 25 lbs (cuz that goal won’t last, I promise you that!) but because you start to look forward to your workout sessions because of how they are making you feel about yourself. You are growing stronger. You are feeling more energetic and you are starting to become more confident in your abilities. Then what happens as the months go by? You obviously lose weight. You become healthier and you start to change the shape of your body and your life.

 

Success comes because you are now putting in the reps. Do you see why a quick instant diet solution is the complete opposite of this? Do you believe you have what it takes to become more in the new year? Share your goals below…

When Stress Levels Keep You From Your Goals

We’ve all been there before. We get excited to change our lives in a positive way and follow a weight loss; fitness; transformation program only to get stuck again and fall off track.

I have heard this from multiple clients over the years and I’m sure we’ve all struggled with it at one time or another.

Stress kills results.

You can’t change a behavior consistently until you can not be stressed out consistently.

Here is an example conversation:

Client – “I was doing great with my workouts but then this thing happened and I got stressed out/overwhelmed/too busy and I stopped working out. A month ago.”

Coach – “Remember when we talked about this and you said that working out was really important to you and it was a big change you want to make in your life? You joined a gym, you blocked out time in your schedule, you found a program that worked for you…”

Client – “Right. It’s really important to me. Also I’m not doing it. Because busy. Much overwhelm. So stress.”

So what to do? Let’s explore what’s going on in the brain.

Imagine two decision making pathways in your brain.

The first one is a goal-oriented system that focuses on actions and results. This part of your mind gets the relationship between eating broccoli for dinner instead of french fries. It connects with your long term goal of losing weight and it takes action of choosing the broccoli.

This is the part that considers the goal and then taking action on said goal. It ties it together by the outcome that is produced when the action taken moves you toward a goal.

2+2=4

The second pathway is the habit system that learns stimulus response associations and does NOT connect them with the long term outcomes. This pathway doesn’t start with any knowledge of a goal somewhere in the future; it starts with whatever is happening in the present moment, like, “I’m hungry.” (stimulus) It then leads to the habit response of what we know from the past, “French fries are delicious and make me not hungry!” And that’s where it stops.

Problem, solved? Not so much.

We have to change the old habits into new ways of handling the current situation. You get stressed; you eat foods that make you not stressed. You don’t have time to plan your healthy meals; so you eat whatever you can find that makes you feel good. The interesting part about this is that when you find yourself locked into this habit mode response behavior, you stop connecting the results with the responses.

Your brain, in that specific moment, doesn’t link choosing french fries for dinner and gaining weight. It doesn’t even matter if you are troubled with your weight gains. You’ll keep doing the things that sabotage your long term goals, and you’ll continue to feel powerless to stop it.

AKA: Yo-yo cycles.

Now let’s see what makes our brain shift from the first system (I do this and I lose weight) to the second system (I’m hungry and I eat fries)?

*STRESS*

Research has found that people are biased toward a habit behavior when they’re under stress. It’s a coping mechanism in how we respond to said stress.  They can be shifted back towards goal-focused decision making if they’re given drugs that block the actions of stress hormones in the brain.

Stress literally changes the part of our brains that are involved in decision making. Can you believe that? What does this mean for someone who does well with workouts when everything is going smoothly but then diverts to binges and Netflix as soon as life piles up in a series of rush hour commutes, mortgage payments and sick children?

You’re not likely to break that cycle by thinking about how important working out is to your health, happiness or other long-term goals.

You already know that. The old behavior persists anyway.

When we’re in stress monkey mode, our brain just doesn’t connect those goals to our reflexive behavior.

The part of our brain that manages things like long term goals and impulses gets drowned out of the conversation. In many cases, it’s not about the goal. The monkey wrench in the gears of the system is the chronic stress. It makes the goal irrelevant.

Once you can clear that stress away and get out of your anxiety, you’ll have a clear path forward. You’ll have a brain that’s capable of running decisions through the goal focused pathway instead of the habit response pathway. (if you can do this long enough, the goal part of your brain that shapes the habit behaviors will change what you do even when you’re not thinking about it)

We become what we consistently do.

Until that happens, it’s not about the workouts. Rearranging sets and reps and exercises won’t matter. You won’t be able to do squats consistently until you’re able to not be stressed out consistently.  Deal with the stress first.

*adapted from Precision Nutrition blog 

https://www.precisionnutrition.com/overcome-the-most-common-coaching-challenges

Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your “weight”.

I mean, it doesn’t define you (obviously).

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “unpinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.

  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.

  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).

  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.

  • Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.

  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

1 lb brussel sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes. Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often.

Bye Bye Sleeping Through the Night

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.

  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.

  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavored snack). Make sure you’re getting some protein every time you eat.

  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.

  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which flavor combination you like the best. Cashew butter anyone?

The Value of your Health

How much is your health and wellness worth to you?

Think about this for a moment, maybe more than just one moment and give your most honest answer. I find that most of us don’t put nearly enough value into this element and we have to ask, why not?

We spend a few hundred dollars a month on a car payment.

We spend a few thousand dollars on a house payment.

We spend hundreds of dollars a month on the foods we eat, the places we visit, the bills we pay, and so on…

But for some reason, when it comes down to exercise and eating the right foods; we think, “Oh, that’s okay. I’m good with what I’m doing.”

Why?

Is it because we feel good at this point in time? Is it because we aren’t willing to do something uncomfortable or scary or possibly something we may fail at? Is it because we’ve been taught that doing things for ourselves is selfish?

Or is it deeper?

Is it because we see ourselves as who we truly are, in a very vulnerable way, and working on our bodies and our health may just make us seem more vulnerable to the outside world?

Being different is hard. I know when I began my fitness plans, everyone around me thought I was nuts.

“Kathy, you work out soooo much”

“Kathy, when are you going to relax and just eat ‘normal’ again?”

“Kathy, you are SOO strong and dedicated…I could never do that”…

It got to the point that everywhere I went, I knew that my presence would make people uncomfortable.

Why?

Not because I was giving myself the attention and taking care of my body’s needs.

No, it was because I was different. I was doing different things and standing out.

This, my friend, is scary stuff.

Being different makes other people stop and pay attention. They wonder, why are they doing things different. Then they start to wonder why they are not also doing things that way. And it makes them uncomfortable.

Because we all want to be similar. We all want to belong. We all want to be “normal”…

But what the heck is “normal”, anyway?

Can’t I be a good friend, parent, sister, spouse, etc…and still be considered ‘normal’ because of these traits?

In order to stand out and be ‘different’ to some people, meant that I would also become ‘normal’ to another group of people. And this is awesome.

When you find your ‘people’, you are given new hope. When you find the friends who believe in what you believe in and are willing to fight for what you are fighting for; you are no longer alone.

You now belong to a “group” again.

 

It doesn’t mean that your family and friends who don’t follow your new goals need to be pushed away, it just means that your relationship may shift a little. Only if they choose.

You keep being you.

You keep putting more value on your body than you do on your car or your house.

You freaking LIVE in the same body for your entire life! Why would you NOT??

So, I ask you again, how much value do you give to your health and wellness?

If you need a group to support your goals, we have a private forum on Facebook. Just click HERE to join us.

 

Dealing with food cravings

 

You know the feeling, you’re humming along on your new diet and exercise program and the BLAM!… you’re hit with the strongest cravings for every food item that isn’t listed on your meal plan.

What do you do?

For most of us, when we are at our most vulnerable (like when we are hungry and buzzing from less than stellar nutrients and calories) – we give in to the cravings and eat anything …and pretty much everything in our vicinity.

Why does this happen? Why do we sabotage ourselves when working on being healthier and and losing weight?

Here are some simple take aways you can implement right now to diminish these cravings when they come. Because, first of all, we can never stop them entirely. Why? For one thing, our bodies are used to a certain amount of food and energy we feed it and when it realizes that the “norms” have changed, it reacts by telling us to EAT MORE FAT! This is actually a good thing if we were really starving but in reality…we are not, but our body doesn’t know this. It also reacts erratically when it comes to hormone fluctuations that occur with stress in our lives, foods that we eat and a plethora of real life happenings that occur.

Simply put; we will have cravings at one point or another. We just need to understand how to minimize the power and impact over us and work on balance so we don’t feel deprived.  Here are some ways you can lessen and overcome these cravings as they come:

  1. Make sure you are eating enough calories to sustain your body’s basic needs. This means calculating (or doing some of your own research on foods eaten and satiety) your body’s calorie needs on a daily basis and then adding in additional calories for your workouts and activity levels. You’ll then subtract no more than 300-500 calories per day to be in a “calorie deficit” and be able to lose weight. The problem with this formula is that many of us underestimate our body’s needs and think that cutting back on calories more drastically, will help us to lose weight faster. This is a bad idea. Another common practice is to eat mostly “diet” food items that give us close to nothing in terms of nutrition and our body is now in hyper-active “starvation” alarm mode. How to change this? Once you know your calorie needs to lose weight (again, don’t cut more than 500 calories a day to minimize your body’s starvation cues), choose whole foods and eliminate all diet and processed foods. This will help to “feed” your body the nutrition it requires, even when you are cutting back on calories so that your body doesn’t work against you to eat more. Choose a large assortment of vegetables (the more colorful, the more nutrients), lean protein choices, whole grain carbohydrates (these are NOT bad for you) and don’t forget to get in enough healthy fats like nuts, nut butters, avocados, and olive oil. In order to create a “happy balance” in your mind and your body, plan to eat a food that’s completely off limits at least once or twice per week. This can be a decadent dessert you would crave or a serving of your favorite fat-laden foods. The key is to eat these fun treats with dignity and a fork or spoon in front of other people, rather than shoving un-portioned amounts into your mouth with your hands. Trust me, this will be one of the most important steps you can take in helping to curb those nasty cravings.
  2. Now that you’re on track with your food choices and getting in enough calories to sustain your body’s daily needs, let’s talk about what to do when you get a craving and aren’t planning your treat yet. Imagine this; you come home from a busy and stressful day at work and you eat dinner with your family and sit down to relax on the couch while watching the latest episode of “The Walking Dead”…when all of a sudden…BLAM! You need something STAT! On a commercial break, you head into the kitchen and open the refrigerator door to stare into the abyss…what do I want? What do I want? ..you ask yourself. You close the door and open the pantry door, only to repeat the process again. You may go back to the refrigerator and stare again…hoping to find what you’re looking for. But guess what? If you ever find yourself doing this, standing in front of the open refrigerator or pantry wanting something …but not quite sure what that something is…close the door and go someplace quiet. Sit down and feel that emotion. Because, that feeling of “wanting something” and not knowing what you want in food…means you are hungry for something emotional. It could mean you need to cry. You might need a hug and a close friend or loved one to listen to something that’s bothering you. You might need to grab a pillow and beat the crap out of it. Whatever it is, it is not about food. This is huge. We use foods for so many things and we wear foods when we overdo it on the emotional things. Start a journal and write down what happened that day and what you felt and start to process your emotional ties to food. Food used in this way is no different than overdoing it on a drug or alcohol. It gives us a rush of a good feeling and takes away that emotional need – but only for a brief moment. Then it passes and we need more…or we stop and find out how to deal with that emotion. I know, this one is deep but it’s important to get ahold of.
  3. Hormones and habits. I really don’t have much more to say except they can wreak havoc on our healthy plans. We may be humming along just fine and then BLAM!…we want to eat everything covered in chocolate. Or we may prefer crunchy foods when stressed out and hormones get out of control. Another issue is the habits we’ve created in eating certain foods when we feel these hormone surges. This takes some time to break. Again, it isn’t easy to do but trust me, it’s EVERYTHING as you move forward in your weight loss and fitness goals. Journaling will help you find patterns that bring about specific cravings and you can then learn how to better deal with them before they show up. One important thing to realize too, is when you give in to your craving and binge…you need to accept what happened and move on. Don’t beat yourself up or throw in the towel. Find out what happened and why you had your break down…and deal with it better the next time around. Because there will be a next time if you don’t…and there might be a next time even if you do.

 

There you have it on simple solutions for your emotional eating. I struggled with this for many years and the only other thing I didn’t mention above is getting therapy when dealing with deeper emotional needs. I hope this helps you today and shoot me a message if you would like to share your story or questions with me! 🙂