Dennis Grounds is a personal trainer and life coach, and creator of Training Grounds for Life. One of the most sought after trainers in LA. Grounds combines cardio circuit, functional and core training, Pilates and certified life coaching. Training Grounds for Life is an exclusive, luxury studio in the heart of Los Angeles where Grounds gets to the “core” of the matter, helping clients strengthen the core of their bodies as well as the core of their minds.
It’s that time of year again when as soon as you say “trick or treat” in October, in a blink of an eye it’s December. You are dashing from one holiday party to the next trying to avoid putting on the gift you didn’t want: that 9 extra pounds.
In my 27 years of training and coaching clients, I have found that wanting control over diet, exercise, family and unforeseen circumstances is the catalyst to eating and drinking more during the holiday season. Recognizing where these situations occur can help prevent us from indulging in unhealthy patterns.
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Now that it’s the holiday season and tempting treats are everywhere, it’s very, very important to pay attention and eat according to your hunger. It may sound easy, but so many of us often eat for other reasons then hunger, including emotions, societal pressure (imagine Aunt Mildred saying, “You just have to eat one of my holiday cookies!”) and external cues, but listening to your true hunger is a great strategy for combating that holiday weight gain. Read on for three tips to really tune into your hunger and stop eating once you’re full!
1. Log your hunger and fullness. You already know how beneficial food journaling can be, but don’t just track your eats — track your hunger, too! On a scale from zero to 10 with zero being starving and 10 being uncomfortably and even painfully full, jot down how hungry you are before eating and then how full you are after. Try to eat when you’re at a three or a four, and stop eating when you’re at a six or a seven. Remember it can take your body up to 20 minutes to feel full so eat slowly.
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Tune in this Thursday, October 21 to the Rachael Ray Show to learn all about food addictions with Freaky Eater’s Dr. Mike Dow.
Imagine eating nothing but burgers for nearly 30 years. Freaky Eater’s Dr. Mike Dow takes you inside the scary world of food addictions and tells you how to stop them before it’s too late.
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Kara Richardson Whitely’s book, Fat Woman on the Mountain: How I Lost Half Myself and Found Happiness, is available on her website, www.fatwomanonthemountain.com. Kara (@fatwmnonthemtn) lives in Summit, N.J., with her husband and daughter.
If you don’t learn to put the past behind you, it may end up on your behind.
My emotional eating began with some big things, such as my parents’ divorce and being sexually assaulted as a young girl (I put on 40 pounds that summer). Then, food became a comfort for all the little things in between a lousy grade, feeling lonely and even when I was feeling down about my increasing weight.
I wrote about this journey up the scale in my book, Fat Woman on the Mountain: How I Lost Half Myself and Found Happiness, not as a barrage of excuses, but to understand where I had been. That way, I would know where I need to go to get healthier.
In fact, one day I decided to chart out my weight, retracing my steps to see how each stage in my life added pounds. It looked like an escalating mountain range – until I decided to get healthy.
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In times of stress, many people reach to favorite foods for comfort. I would even venture to say that every one has done it at some point. Why is this such a common coping technique?
One reason that we eat when stressed is for the physical energy. Foods with simple carbohydrates (like sweets) can provide a quick burst of energy. Physical and/or mental energy is necessary to help us confront the stressor that is causing distress. Yes, simple carbohydrates may provide a quick burst of energy, but what isn’t used is stored.
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