Learn How to Lose Weight and Keep it Off for GOOD!!! Step 2 of a 5 Step Program.

Step 2: Pinpoint When, Where, and Why you Eat.  This exercise will help you analyze your eating pattern so that you can identify when you are most likely to eat, where you eat, and why you eat.  Write a yes or no next to each item in the list below.

When: I eat when I am       Hungry ____________ Nervous ____________ Bored ____________                                 Stressed___________ Hyperactive ____________ Happy ___________ Sad____________
Lonely____________ Frustrated ______________ Anxious __________ Afraid ___________ Other _____________________________________________________________________


Where: I eat too much or snack   While watching TV ___________ In groups ____________ While Reading __________ During Coffee Breaks ____________ Between Office/Home ____________
At Sports Events____________ At Business Lunches _____________ At Social Events ________
In Bed ____________ Other ______________________________________________________


Why: I treat myself to a snack or meal whenever I need   Love ___________ Reward _________
Companionship__________ Something to do ____________ A change in my activity _________
To compensate for something unpleasant _____________ To Relax _____________ To feel more important __________ To feel secure ____________ Sexual Attention ______________
Other ___________


Now, look at all of your yeses that pinpoint why, when, and where you eat.  Write down a statement for each one and then write new options for the behavior.  Below are some examples to help you get started:
Example: (Bored)  Old Habit: I eat when I am bored.  New Options: When I am bored, I read a newspaper, magazine, or a book.  I call a friend, go for a bike ride, go to a movie.
(Nervous) Old Habit: I eat when I am nervous.  New Options: When I am nervous I take five minutes to close my eyes and relax.  I jog in place, participate in some other form of physical exercise, or work on my current favorite project or hobby.
(Bed) Old Habit: I eat in bed.  New Habit: When I am in bed I will review my accomplishments and good qualities before going to sleep.  I will read, or make a schedule for the next day.
(Change in Activity) Old Habit: I treat myself to a snack or meal whenever I need a change in activity. New Habit: If I am engaged in sedentary activity such as sitting at my desk, I change to one that is mobile, such as doing sit-ups.  If I am engaged in activity which is mobile, I change to one which is sedentary, such as reading.

Once you have come up with alternatives for these behaviors, make a commitment to create change.  You can commit to working on one habit/pattern at a time or you can decide to make all or some of the changes at once.  Whatever you decide, be gentle with yourself and celebrate your accomplishments!  You can do this!!!!

If you need any extra coaching support or hypnotherapy, I would be happy to help.  My phone number is 575-921-8234- Ask for Melissa.  You can visit my website at hypnotherapytaos.com and email me at hypnotherapytaos@gmail.com.  Hypnotherapy can be extremely helpful for changing these patterns subconsciously so that an automatic shift can happen.  This can make the process of change far easier, with a much larger rate of success.  Mentioning this blog will give you 40% off of any hypnotherapy/coaching session related to this topic.  Here's to your health!!!!