Basic Weight Gaining Behaviors:
You may be surprised how they add up
3500 extra calories = 1 pound
Nighttime Eating 5x a week
270 calories per snack time
Weekly calorie intake: 1350 extra calories
Annual calorie intake: 70,200 extra calories
Potential annual weight gain: 20 pounds
Snacking w/television 5 hours a week
135 calories per snack
Weekly calorie intake: 680 extra calories
Annual calorie intake: 35,360 extra calories
Potential annual weight gain: 10 pounds
Bingeing twice a week
1000-3000 calories per binge
Weekly calorie intake: 2-6000 extra calories
Annual calorie intake: 104 to 312,000 extra calories
Potential annual weight gain: 30-90 pounds
Drinking 3 Beers once a week
146 calories per beer
Weekly calorie intake: 438 extra calories
Annual calorie intake: 22,726 extra calories
Potential annual weight gain: 6.5 pounds
Snacking on potato chips 5x week
150 calories per serving
Weekly calorie intake: 750 extra calories
Annual calorie intake: 39000 extra calories
Potential annual weight gain: 11 pounds
Eating a large bagel 3x a week
Weekly calorie intake: 969 extra calories
Annual calorie intake: 50,388 extra calories
Potential annual weight gain: 14 pounds
Habitual Overeating Daily
Weekly calorie intake: 2600 extra calories
Annual calorie intake: 138,320 extra calories
Potential annual weight gain: 40 pounds
Eating second Helpings 3x a week
Weekly calorie intake: 600 extra calories
Annual calorie intake: 31,200 extra calories
Potential annual weight gain: 9 pounds
Drinking 1 Glass of Wine 5x a week
100 calories a glass
Weekly calorie intake: 500 extra calories
Annual calorie intake: 26,000 extra calories
Potential annual weight gain: 8 pounds
Calories Add Weight: Subtle Daily Gains
Take a look at your habitual behaviors and see how it’s affecting your weight. What would you be willing to do differently? It’s amazing how making one change could make such a significant difference. Instead of drinking a glass of wine in the evening could you make yourself some herbal tea? If you are having trouble letting go of some of these sabotaging behaviors and would like some tools and tips on how to make lifestyle changes when it comes to food, click here to gain access to our proven program on how to change your relationship with food once and for all.
Many of us, it seems have gone to war with our own bodies and minds by constantly putting ourselves through a never ending cycle of fad diets; dropping weight, then under stress or facing any of life’s many challenges, we “fall off the wagon” and binge, gaining back the weight and more. We may or may not be overweight or have an actual “eating disorder” but we just don’t seem to make healthy choices at times that make the difference between successful change and dismal failure and guilt.
When our expectations don’t meet our reality in life, our subconscious minds send us directly to the food. The food provides a temporary distraction from the discomforts of our lives. Food becomes a substitute for self-nurturing or self-caring behavior, a reward for a job well done, or a way to relieve stress, boredom and anxiety. Our subconscious mind attempts to meet our emotional needs.
We try to get a hold of the situation, but the harder we try, the more desperate we feel. Food becomes an overwhelming thought. One week we’re eating everything in sight, and the next week, we’re starving ourselves to lose the extra pounds we just gained. We then harshly judge the lack of control we have over food and obsess about what we will or will not eat next. We are right back to the problem with our physical body and unmet emotional needs. This yo-yo dieting destroys our self-esteem, quality of life, and takes a toll on our body.
End The Battle With Out Of Control Eating!
The first step to break out of this vicious cycle is to learn how to become our own best friend. As long as we need food as a tool to deal with emotional issues in our life, it doesn’t matter what plan or program we are on, we will eventually return to the food because we need it. Dieting has disconnected us from our natural ability to know what our body needs, fostering our unhealthy relationship with food.
Let go of the self-sabotage and negative internal dialogue. Tackle the root issues that established your relationship with food long ago by retraining your mind to accept who you are without judgment or criticism. You can move past your preoccupation with eating and weight loss and move towards a more rewarding satisfying life. You can enjoy the eating the foods you love without feeling guilty or gaining eight.
Give yourself the same love and attention that you give those you care about. Take time for yourself, listen to what your needs are and meet them. Put yourself first on your priority list. As hard as they may sound at first, if we don’t take care of ourselves, we won’t have the resources necessary to take care of all the other aspects of our lives and the overeating will continue.
There is no benefit to eating and then feeling guilty because if will only lead to further overeating. So if you choose to eat something enjoy it and let it go! Most importantly, treat yourself with love and respect to reach a place of inner peace so you can lose those painful pounds naturally and permanently. If you have any questions on how to take the steps to break out of this cycle, you can call the Hungry Heart toll free 877-HUNGRY-7 (877-486-4797) or go to our website thehungryheart.org for free tool and tips on how to get started.