Well another great day.  Blessed with lots of sunshine, spent the day out with the kids and we walked alot, even packed us a healthy pic nic.  Full of enthusiam, I went off to the gym only to find that it closes at 6 on Saturday, bummer, so I went for a 30 min walk on my own.  Exercise does seem to be lifting my spirits.  Perhaps it's the remedy to solve all of my 'issues'.

Well I have been thinking about those 'triggers' that cause overeating:

Trigger: Boredom - Which is a weird one because I always have something I need to be doing!

Solution: Simple, do something other than eat, log onto DS for example!

Trigger: Negative emotions: Upset, angry, depressed, stressed etc.

Solution: I am learning that exercise is very good at easing these feelings.  The other thing is to deal with the feelings in some way.  I am realising that I am resorting to food and not taking action on the negative emotions.  So, counselling, anti-depressants, herbal remedies could help. So, off to see the doc this week! Of course the other option is to talk to friends on DS, I am finding that sharing it and letting it out and writing it down REALLY helps.  Thanks guys xx

Trigger: Tiredness

Solution: Well get some sleep! If a sleep is not possible (don't think I will get away with having a nap at my desk!) have food that lifts energy like a smoothie - not food that has empty calories and saps energy. Oh and exercise helps with this too. Oh and get to bed earlier mmmm another little 'habit' of mine!

Trigger: Feeling happy, yep I don't have to feel bad to eat!  I will aslo reward myself with food if things are going well or I am celebrating etc.

 Solution: Find another way to treat myself, it could be to buy myself something nice (a smaller pair of jeans would be good!) or get my hair/nails done, that sort of thing.  Er for the men out there, you might wanna pick something else! (then again, shouldn't stereotype)

Trigger: Relaxing in the evening, after a busy day and I finally sit down to relax - I automatically want to eat junk, even though I have eaten my dinner.  This is the time that I am more likely to spoil a really 'good diet day'.

Solution: Swap the junk for fruit or other healthy stuff, over time, surely I would re-learn a new healthier habit. 

Trigger:  The junk food is in the cupboard (calling me!).

Solution: DON'T by it anymore!! Everyone else in the houseold will benefit too. Oh and don't shop hungry, you buy every naughty food on the market! Hey, cheaper shopping bill too, although having said that certain healthier options cost more - that is soooo wrong.

 Trigger: Going out for a social meal/drink/holiday etc.

Solution: This one trips me up every time, not entirely sure of the solution for this.  What I would like to be able to do is to learn how to have a guilt free treat and then stop.  But this is so hard if you are addicted to food, alcoholics have to give up their vice completely, but er we kinda need food.  Slimming groups like weight watchers are onto something with collecting up points for social events - it gives you a way of staying in control. 

Trigger: Eating! Well this is a tricky one, because once I start eating, that in itself is a trigger! (oh the irony) I find it really, really hard to stop.  What is curious though is if I eat an apple - I don't think ooooh I could eat that again (AshW, if you are reading this, your carrot experiment is so valid (joking aside), we do only choose foods that we are going to feel bad about).

Solution: In progress!  I am thinking that I need to retrain my brain cos it does not seem to register that I am satisfied enough with the food that I have consumed and it thinks I should just keep eating.  So that is why I am giving the whole hypnosis thing a try. I am trying other little things as well like having plenty of water with meals and brushing my teeth or having a mint/chewing gum after a meal, it seems to mark an END to that meal.  Not sure if that is going to be enough though to beat the binge-monster! ggrrrr!

Trigger: Haven't eaten all day!

Solution: I used to think of that as an achievement, no, wrong, wrong, wrong!  I end up so ravenous that at the end of the day that I stuff my face silly.  I am trying to get into the habit of having breakfast (this kick starts the ole metabolism too) and then having regular meals and snacks.  Eating in itself apparently raises metabolism too - so snack anyone!

Trigger: I feel fat, unattractive and rubbish.

Solution:  Why is it that when I feel fat, my usual solution is to do something that will keep me fat or make me fatter?  For example, I would be in a shop and after trying on countless items of clothes with no success (clothes that I did not even like all that much, but thought that they might fit at least) to freak out, curse myself and then go off to Mc Donalds instead. Crazeeee! Not sure of the answer to this one really.  I would say take pride in the fact that I am dong something about it, but I have lost weight so many times before only to put it back on.  Trying and failing so many times has dented my self-faith and confidence so badly.  All I can do is affirm that I AM GONNA DO IT THIS TIME & THIS TIME ITS FOR KEEPS.

Trigger: The urge is just too strong! Binge-monster raises it hungry head!

This is when I have a cupboard full of healthy food and I sneak off to the local garage or shop or pick up the phone and order a takeaway.  It's like I have got to have it.  I can taste it on my tongue (possibley drooling at times!) and I have just got to go and get the food.

Solution: Having chatted to fellow DS members, the answer to this I think, is to stop and talk it through with yourself.  Think about why you are feeling that way, question where the feelings come from, and have a list like this one.  Ask the binge-monster where it came from and what it really wants - then make it leave!! How mad am I? But that is what I am going to do!

So there it is! If anyone has any tips, I am all ears.