The Breakthrough Emotional Eating Podcast

BEE #131: Transforming Your Relationship With Food: 3 Daily Habits to Manage Emotional Eating

• Kristin Jones

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What if the secret to a healthier relationship with food and yourself lies in just a few simple daily routines? Join me, Kristin Jones, in this episode of the Breakthrough Emotional Eating Podcast, as I share my personal journey of overcoming emotional eating and the transformative practices that helped me succeed. Discover how incorporating gratitude, daily movement, and self-recognition into your routine can shift your mindset from negativity to positivity, enhance emotional resilience, and build self-esteem. You'll learn how these key habits not only help regulate your nervous system but also reduce stress, and ultimately create a foundation of positivity and well-being.

Connect with me online:

1. Instagram: https://www.instagram.com/breakthroughemotionaleating/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about a non-diet approach to weight loss, get my FREE Stop Dieting Guide. Go to https://go.kristinjonescoaching.com/stop-dieting-guide

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

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Speaker 1:

Do you want to lose weight, but are tired of the restrictions and deprivation that accompanies a diet? Does food provide you comfort when you are lonely, bored, angry or sad? If so, you are in the right place. My name is Kristen Jones and I'm a life coach specializing in emotional eating and weight loss, and I'm also a lifelong emotional eater. I want to provide you with information, motivation and support so you, too, can learn to manage your emotions and thoughts and develop a healthy relationship with food and yourself. Welcome to the Breakthrough Emotional Eating Podcast. The Breakthrough Emotional Eating Podcast. Hi and welcome to the Breakthrough Emotional Eating Podcast. My name is Kristen Jones and thank you so much for joining me this week.

Speaker 1:

I have been an emotional eater since I was seven or eight years old, and it is something that has always been a part of my life. I did not get a handle on it. I didn't learn to manage it until about five years ago. So I have been in recovery for five years and there are daily routines that I must do to maintain and continuing to move forward with my recovery, and those three routines are what we're going to talk about in this week's episode, because I think it is so imperative that emotional eaters know that if you are going to, if you choose to address your emotional eating and you want to start to manage it, there is work involved, and what that means is that you need to commit to doing some things, most likely for the rest of your life. I know I have decided that I am going to have to do these things every day for the rest of my life, or as often as I can do them, for the rest of my life, because emotional eating has been such a dominant part of my life for most of my life. I'm still in the infancy stages of changing how I think about food, and it's working amazingly well and I want it to continue to work. So I need to keep doing this daily work. So these three routines are what we're going to talk about today, because I think they're so important and I want people to be able to do them.

Speaker 1:

The reason why I think it's so important that emotional eaters need to do these things is that the first thing is it calms your brain down, allows your brain to recognize that there is a routine, that there is a pattern, there's something that you are doing on a regular basis that is, regulating your nervous system and keeping it in a calm state so you can respond to any of the triggers that may come up throughout your day. It also allows an individual to go from a scarcity mindset in an abundance mindset. You are not as likely to turn to food because you're feeling really positive about your life, because you're looking at things with the glass half full as opposed to the glass half empty. And, finally, it builds self-esteem and confidence, because part of these routines naturally remind you of who you truly are, and not the voices and the things that you hear from other people, but who you are at your core. And when you are doing that for yourself, it is so much more powerful than when you hear that information from anyone else.

Speaker 1:

So let's dive into the three things, the three routines, that you, as an emotional leader, should be doing on a daily basis. So number one, the first and, I think, the most important of the three is gratitude, and that is recognizing all of the amazing things that you have in your life. Now, there are three very distinct reasons why gratitude is so important. The first reason is that it shifts your focus away from negative and it brings it back to what you have in your life. Our brain automatically wants to go to what we don't have and what we don't do well, and gratitude reminds you of all of the amazing things that you actually have in your life, and that puts you in a position of feeling good about your life, and not it reduces your need to turn to food for comfort, because you feel really good about what's happening in your life, being just to make us feel like we have so much, because so oftentimes we're always trying to compete and keep up with other people and that clouds our judgment about all of the amazing things that we already have in our lives. So, to remind ourselves, we need to do that gratitude every day.

Speaker 1:

The second thing is it improves your emotional resiliency and your emotional regulation, and that allows you to be able to calm your nervous system down, to acknowledge your feelings, acknowledge how you are feeling and then directing those feelings towards the positive things in your life. And it also allows us to be able to send out the energy of appreciation for what we have, and when we appreciate all that we have, we end up getting more. It's just how the universe works, and so the more you can appreciate and acknowledge and say how you're feeling that will, in turn, send more of those amazing things your way. And, lastly, it boosts your self-compassion, because when we are grateful for all of the things that we have in our lives, we are able to recognize all that we bring and all that we have in our lives. And what we have in our lives is our doing. We've created that, and so it eliminates and quiets down that self-criticism that most of us have going on in our brain all the time, because we've reinforced the good things that we have already created and brought into our lives. And that is a very powerful thing for us to do, and when we do it first thing in the morning, it sets our whole day up to be successful. First thing in the morning, it sets our whole day up to be successful.

Speaker 1:

So the second routine that I personally cannot do without is the routine of getting some type of movement into my life, some type of movement into my day. For me that's formalized exercise, going and taking a class, going for a run on my treadmill, getting out and taking a walk, any of those things where I am moving my body, I'm reducing stress. That's really important. It creates that reduction and that dissipation of pent-up energy, oftentimes anxiety, oftentimes just stale energy that we walk around with. It allows that to be released. It reduces stress.

Speaker 1:

It again helps to regulate our nervous system, calm us down, give us a focus that is solely about us. We're not worried about what anybody else is thinking. We're not worried about what anyone else is doing. Everything is related to us and we are focused solely on ourselves, and too often times we don't do that enough, and so really being able to focus on yourself while you're creating that movement is so incredibly powerful, and the last thing that it does is it allows you to connect your mind to your body, and when you have a stronger mind-body connection and you can start to recognize physical cues that your body gives you, not only during exercise but while you're eating, those cues that you become more attentive to when you're exercising and when you are moving your body, you get to know your body so much more. You're then able to transfer that and recognize those cues when your body is satisfied with enough food and you're able to stop eating or you're able to sense oh, I'm feeling stressed, something has triggered me, I may be more prone to emotionally eat. What do I need to do now? So it gives you a better understanding of your body when you are actually moving it every day in a very healthful and prescribed way.

Speaker 1:

So movement is so important, having that as a part of your day, whether it's 10 minutes or whether it's a formalized hour, however long it is. Moving your body and just being in touch with your body is so very important and it's something that I cannot go without doing, whether it's a 10 minute walk, sometimes I have rest days and it's just me going for a 10 minute walk putting. Sometimes I have rest days and it's just me going for a 10-minute walk, putting my earbuds on, walking to the grocery store and buying my groceries instead of driving my car. But getting out and doing that movement allows me to connect with my body and that makes me more in tune with my body and then I can recognize when I'm feeling that stress and that stress can then lead to some emotional eating, and then I'm able to then come up with a plan for what do I want to do to prevent that from happening. So again, movement getting some type of physical movement into your life every day Super important.

Speaker 1:

Are you feeling burnt out and frustrated by the diet cycle? You're not alone. We've all been there chasing that next magic bullet, feeling deprived and never quite reaching that elusive goal weight that we've always wanted. What if I told you there is another way, a way to ditch the restrictions? Told you there is another way, a way to ditch the restrictions, make peace with food and finally start to start feeling good in your own skin? That's where my online course Stop Dieting, start Feeling comes in. This isn't your typical diet program. It's a transformative journey that will help you reconnect with your body, ditch the shame cycle around food and discover the joy of eating foods you love without guilt. Imagine waking up every morning feeling energized, confident and free from diet obsession.

Speaker 1:

Stop dieting and start feeling is about so much more than weight loss. It's about cultivating a healthy relationship with food, with your body and, more importantly, with yourself. In this course, you'll learn proven strategies to identify and overcome your emotional eating triggers. Make peace with all foods, even the scary ones, that you probably haven't eaten for years because you've been on a perpetual diet. Break free from the diet mentality once and for all and cultivate body positivity and self-compassion. Stop dieting and start feeling your chance to finally stop the yo-yo dieting and experience lasting transformation. This course is for anyone who's ready to let go of restriction, make peace with food and finally start to feel your best. Are you ready to take control of your health and happiness? Head over to the link in the show notes and click on the link and visit my website and sign up for Stop Dieting, start Feeling and be ready for your life to be transformed.

Speaker 1:

All right, we're back with number three, the third routine that you need to do as an emotional eater to maintain your forward progress in managing your eating and your relationship with food. This last one can be combined with your gratitude. What this is is recognizing and acknowledging things that you are proud of. That you have done For many emotional eaters and for me in particular. I did not receive a lot of the jobs at a girl. You're really talented, you're really good at that.

Speaker 1:

I didn't hear those types of things when I was young, and so I constantly had negative feedback coming at me You're not very smart, you're stupid. Why didn't you do that? How could you be so dumb? All of those things were said to me and those were reinforced, and, as an adult, it is now my responsibility to reinforce with me my abilities, my amazing talents and the things that I can do and the way I do that on a daily basis, and the way I would encourage every emotional eater to do is reinforce yourself and your value by reminding yourself of all the things that you are proud of that you've done in your life. Now do you have to do all of them all at the same time? No, every day, maybe, list five things, and it could be five things that you were proud of in the last 24 hours, or it could be something that you did when you were a young child, but acknowledging it and giving yourself that recognition is so very important because it allows you to be nurturing and caring for yourself and giving you the parenting that many of us didn't get. That's a basic need, for a human being is to be acknowledged, to be loved and to be celebrated. Those are basic human needs, and most people, a lot of people, didn't get that. I know I didn't, and so this is something that I work on every single day.

Speaker 1:

So if you have issues with self-doubt, with self-esteem, with believing in yourself, trusting yourself, this is something that's pretty common for emotional eaters. If you're a people pleaser, you feel like you have to keep everybody happy. This is paramount to you being able to change your own viewpoint of yourself. And when we can change our own viewpoint of ourselves and feel positive about ourselves and who we are, the desire and the need to make ourselves feel better by turning to food disappears. We don't need it because we have created that feeling of value and worth within ourselves on our own and no one can take that away.

Speaker 1:

So this routine is so important as well. It's equally as important as the gratitude, and it's really doing a lot of much deeper work for you when it comes to building yourself up and reminding yourself of how incredible you truly are. So those are the three routines that I would recommend to any emotional eater Gratitude, daily movement and acknowledging and recognizing the things that you have done, that you are proud of, and if you can incorporate those things into your life and the best way to do that is first thing in the morning, doing it before your day gets started. You've established a baseline positivity, creating a feeling of abundance of all the value that you have, and then you go on and face your day. So my recommendation would be to have this be first thing in the morning routine doing all of these things in the morning and setting yourself up for success, not only in your interactions with others, but also your interactions with food. It is my pleasure to be able to share these things with you and I hope that this podcast has been really important and valuable to you.

Speaker 1:

Start these routines tomorrow morning. Make it your new habit, your new routine to take care of yourself and set yourself up for success, moving forward in all aspects of your life, but especially with your eating. All right, take care. I'll see you next week. Thank you for listening to this week's episode. To take your first steps towards never dieting again, get my Stop Dieting Guide. Go to wwwKristenJonesCoachingcom that's Kristen with an I-N and learn a sustainable way to lose weight and develop a healthy relationship with food. I'll see you next episode.