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OVERCOMING OVEREATING
How I Overcame Compulsive Overeating
OVERCOMING OVEREATING
How I Overcame Compulsive Overeating
Last Chance to Save 25%!
Is It Time to Eat?
No Time Doesn't Have to Mean No Makeup
Test Your Movie Theater Cuisine IQ!
Is It Time to Eat?
No Time Doesn't Have to Mean No Makeup
Test Your Movie Theater Cuisine IQ!
How I Overcame Compulsive Overeating
My biggest challenge in life so far has been conquering my compulsive
eating habit. I remember so clearly the hopelessness I felt because I
had no control over my impulses. I would literally sit down to a pint of
Häagen-Dazs every day and swear that tomorrow I would start my diet. There are also
vivid memories of me downing an entire bag of Chips Ahoy!®
chocolate chip cookies and an entire big bag of Doritos®!
I had those moments of sitting in my car, opening a jar of peanut
butter, and polishing off almost half of it, and then driving to a fast
food place for a burger and fries. And let's not forget the CHEESE! I am
a Cheesehead, after all, and I would eat blocks of it at a time.
eating habit. I remember so clearly the hopelessness I felt because I
had no control over my impulses. I would literally sit down to a pint of
Häagen-Dazs every day and swear that tomorrow I would start my diet. There are also
vivid memories of me downing an entire bag of Chips Ahoy!®
chocolate chip cookies and an entire big bag of Doritos®!
I had those moments of sitting in my car, opening a jar of peanut
butter, and polishing off almost half of it, and then driving to a fast
food place for a burger and fries. And let's not forget the CHEESE! I am
a Cheesehead, after all, and I would eat blocks of it at a time.
could my poor body handle that? No wonder my digestion was so screwed up
and I have cellulite so bad—even now. You can't possibly expect to abuse
your body like that and put such demands on your digestive system and not
have major issues. I remember jogging around my block at 4:00 AM,
desperate to burn off those calories, and then dropping down to the ground
into a heap of tears praying for control and the strength to get my life
on track. I do know that I was eating out of emotion—not knowing how to
cope with certain feelings I was having.
I knew I had to confront my demons head on and figure it out. I'm not
sure of the exact moment I decided to change. It was an accumulation of
emotion and just being fed up with feeling and looking bad. Enough was
enough! So, I joined a support group and through that program I learned
how to eat properly. I learned about portion control.
Growing up, I was never taught any of those things. My mother had been
severely overweight when I was growing up, and she loved to bake. And I
mean BAKE EVERYTHING you can possibly think of. I would wake up every
Saturday morning to hot chocolate chip cookies, gooey brownies, pies,
homemade bread, you name it. I would stuff myself until I couldn't eat
another bite. Having that support group made me accountable and got me on
track. The first 12 pounds came off pretty easily. Then, it was a bit
slower, but because I stuck with the program, it consistently came off.
When I moved to Los Angeles at 21, I was on my way to better health and feltmore in control. I was a secretary at that time, so I sat most of the day.
I definitely had bumps and challenges along the way, but I was determined
to get the once lean, fit body back that I had when I was in high school
as a cheerleader, gymnast, and sprinter! It was when I joined a gym and
began working out with weights that I really started to see the changes.
Unfortunately, I made a lot of the mistakes that many women do when they
don't really understand how to exercise properly. I worked with heavy
weights and didn't do enough cardio. So I got really strong, but I was
very bulky! Also, I still was in the bad habit of eating three big meals a
day instead of small little mini-meals throughout the day. It really
wasn't until I was in my late thirties that I figured it out.
The last thing I needed to get control of was my love for sweets, and
it wasn't easy . . . I decided to just starve myself of all carbs and
sugars for about 2 weeks. It was truly amazing what happened. I sincerely
didn't crave them anymore! I would never have believed in a million years
that I would actually desire a delicious piece of fish with vegetables
over a pizza!
I think having so much energy and feeling my body toned and lean also
gave me extra incentive. Then, when I became a personal trainer at the gym
I was working out at, I was literally exercising with my clients all day
long doing ab and midsection routines with them. Before I knew it, my
waist was tiny and my abs were ripped. I had a six-pack for the first
time, and I was pumped!
Now if I really want to have a chocolate chip cookie, I'll have one . .
. but only one. And sometimes, I don't even eat the whole thing. I am
satisfied with a bite or two. For me, it was a major shift in the way I
associated and looked at food. Also, the more educated and aware I became,
the easier it was to treat my body with respect. I got into
"right-thinking" mode and didn't want to sabotage myself anymore. Some of
the tools that helped me along the way were thought-provoking,
motivational, and inspirational books and tapes that would put me in the
present moment. Now, there is such a wealth of extra support at your
fingertips. Beachbody® has developed such an amazing community that you're crazy if you don't
take advantage of it.
Get involved in the live chats and the Message Boards.Join the WOWY SuperGym®.
Keep that journal every day to help you stay accountable. Empower yourself
with knowledge and invest in YOU! You deserve it. You deserve to be happy
and healthy! I know if I could do it, you can, too . . . we are all here
to help cheer you on and support you to live your best life!
Now . . . GO PUSH PLAY!!
XXOO,
Debbie
Related Articles
"What Motivates Me"
"7 Common Factors of Successful Weight Management"
"The End of Overeating"
Questions about your workout program, diet, the latest newsletter, or
anything wellness related? Chat with the overseer of Beachbody's fitness
and diet development, who also serves as your Fitness Advisor on the
Message Boards, Steve Edwards, on Wednesday, April 28th, at 3:00 PM ET, 12:00 PM PT.
Go to the Team Beachbody Chat Room.
If you'd like to ask a question or comment on this newsletter
article, just email us at
mailbag@TeamBeachbody.com.
Is It Time to Eat?
It probably is. Because if you're like many people, you don't eat often
enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That
includes three meals and two snacks. So why eat so often?
enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That
includes three meals and two snacks. So why eat so often?
It helps prevent your body from storing fat.
I kid you not. Our bodies are actually programmed to store fat, andthis trait has helped us humans keep going over the eons. At many stages
during our existence, it was critical to our survival. If you look back in
time with me, I'll show you why.
Picture yourself wearing an animal skin or scratchy woolen toga, a few
smears of mud and no hair product. (Don't feel bad—no one else looked
good, either.) If you look in your hand, you'll see that you're carrying a
spear that you made yourself. The reason for making it is that you're
hungry.
If you throw well, you eat. If you miss, you don't. So being able to
store energy in the form of fat will hopefully sustain you until your
throwing improves.
This same survival tool remains part of our makeup today.
So the best way to avoid slipping into this fat-storing mode is to keep yourmetabolism going with small meals and snacks. Eating frequently prompts
your body to efficiently keep working and burning the calories.
And if that weren't enough by itself, there's another good reason to
avoid long waits between meals.
Eating regularly tames wild cravings.
By eating smaller meals on a regular schedule, you'll help your bodywork comfortably on fewer calories, and stay in an energy (fat)-burning
mode. This will help you feel more energetic, and keep your blood sugar
stable, which will reduce carb cravings before your next meal.
Now let's say you need even more help controlling your cravings for the
wrong stuff. What do you do?
Start your day with the right stuff.
Chances are, you don't eat in your sleep. So when you wake up, yourcells are ready to absorb essential nutrients and, in particular, protein.
Throughout the night, your body uses excess or circulating proteins to
replenish your muscles, hair, skin, and nails. In addition, your body uses
proteins to create millions of antibodies for defense against bacteria,
which often attacks while you sleep. That's why eating a healthy breakfast
packed with protein is good for you.
Starting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need. And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your
day?
Lift weights, then lift plates.
Another smart time to eat is about 30 to 45 minutes after a workout. Atthis time, the enzymes responsible for energy production are in high gear,
and the energy-storing hormones within our blood are suppressed.
This means less energy will be stored as fat. Carbs will be immediately
taken up to replenish the low glycogen stores caused through exercising.
Protein will be used for the recovery and growth of new calorie-burning
muscle tissue. And the best news is, your body will burn most of the
nutrients from the meal to fuel these reactions. That's why eating after a
workout is a good idea.
Having protein late in the day, for perhaps your last meal or snack,
will also provide your body with the protein it will use overnight to
revitalize your muscles, hair, nails, and antibodies.
Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.
As with most things in life, timing is everything. So when you're
trying to drop pounds, don't just think about what you eat—think about
when. This will enable you to get more nutrients from fewer calories. Of
course, the fewer calories you eat, the easier it is to lose weight. So
eat right. On time. On schedule.
Related Articles
"10 Tiny Changes for Big Weight Loss"
"Chalene's 10 Tips for Getting Your Kids to Eat Healthily"
"You Can Eat Great and Still Lose Weight"
Questions about your workout program, diet, the latest newsletter, or
anything wellness related? Chat with the overseer of Beachbody's fitness
and diet development, who also serves as your Fitness Advisor on the
Message Boards, Steve Edwards, on Wednesday, April 28th, at 3:00 PM ET, 12:00 PM PT.
Go to the Team Beachbody Chat Room.
If you'd like to ask a question or comment on this newsletter
article, just email us at
mailbag@TeamBeachbody.com.
No Time Doesn't Have to Mean No Makeup
exercise and diet. But, a little makeup can do wonders even in a time
crunch. Is it possible to do your makeup in 3 minutes? Whether you've just
completed a workout and need to freshen up or you're running straight from
work to meet friends, you'll benefit from a pre-packed emergency makeup
kit.
Find out what basic products you should have with you at all times.
If you'd like to ask a question or comment on this newsletter
article, just email us at
mailbag@TeamBeachbody.com.
Test Your Movie Theater Cuisine IQ!
If you're like me (sadly), you may have indulged a bit in movie theatercuisine (okay, maybe not "cuisine" so much as "nicely packaged gut
bombs"). Buttered popcorn, nachos, pizza . . . You can do some serious
damage before you've even traveled back to 1986 in a hot tub or seen some
serious Titan clashing. These calorie counts can be even more
entertaining—or scarier, really—than anything on the screen. Match each
treat with its calorie count, ranking from highest to lowest calorie
count.
- Reese's Pieces®
(8 ounces) – 1,200 calories. Other interesting
nutritional information: 57.2 grams total fat (45.7 grams saturated
fat); 486 milligrams of sodium; 148.6 grams of carbs (5.7 grams of
dietary fiber and 137.2 grams of sugar); 28.6 grams of protein; and
114.3 milligrams of calcium. - Medium Buttered Popcorn (11 cups) – 900 calories.
Other interesting nutritional information: 50
grams total fat (30 grams saturated fat) and 87 grams of carbs (15 grams
of dietary fiber). - Skittles®
(6.75 ounces) – 776 calories. Other
interesting nutritional information: 7.8 grams total fat (all saturated
fat); 31 milligrams of sodium; 174.2 grams of carbs (146.2 grams of
sugar); and 46.7 milligrams of calcium. - Peanut M&M's®
(5.3 ounces) – 762 calories. Other interesting
nutritional information: 39.6 grams total fat (15.2 grams saturated
fat); 15 milligrams of cholesterol; 91.5 grams of carbs (6.1 grams
dietary fiber and 76.2 grams of sugar); 15.2 grams of protein; and 121.9
milligrams of calcium. - Large Minute Maid®
Lemonade (44 ounces) – 605 calories. Other
interesting nutritional information: 82 milligrams of sodium; 148.5
grams of carbs (132 grams of sugar); 11 grams of protein; 110 milligrams
of calcium; and 2,474.6 milligrams of potassium.
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