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How to Build a Self-Care Toolkit to Conquer Emotional Eating

August 2, 2017

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5 problems everyone has with weight loss & how to solve them

October 4, 2018


Are you frustrated with your weight loss journey?


You seem to be eating healthy, at least most of the time, and doing all the right things, but you are not seeing the results you want. 


And you may be thinking “I’m so capable in all other areas of my life so why can’t I lose weight?” 


If you're anything like me, you've tried all the diets, lost weight, only to regain it again.


I was stuck in the  diet-merry-go-round cycle, a cycle that never seemed to end. And each attempt only left me more desperate.


The problem was that I had my focus in the wrong place and every time I tried and failed at another diet, I thought that something was wrong with me.


I thought that something was wrong with my metabolism, my willpower and that I simply wasn’t disciplined enough. This left me feeling frustrated and hopeless!


I was determined to understand and work out the “weight loss puzzle” BUT I wanted it to 

it to be a sustainable solution.


My expertise today is shaped by my personal journey, paired with my experience with my clients and my qualifications in biomedical science, positive psychology, nutrition, health and wellness coaching, and personal training.


Today I want to share with you the 5 common problems smart, capable women, like you, have with weight loss & how to solve them:


Problem #1- Self Sabotage


Do you ever doubt yourself and lack the faith in your ability to make a permanent change?


Here are some reasons why you may be feeling this way:


A. Most of us tend to want it all and want it NOW!


  • Do you find yourself giving up if you don’t see instant results?

  • And your inner critic tells you all the reasons why you won’t do it?


Do you think of healthy eating and weight loss as a temporary diet that you can “break” as soon as you finish and then eat everything you desire?


B. Unrealistic expectations


  • Often our expectations are unrealistic and we want what some else has worked hard to achieve, but in half the time.

  • This is the prime reason why most women lose patience and give up before reaching their goal.


If it doesn’t happen quickly you may be putting pressure on yourself and sabotaging your efforts, driving yourself to stress eat and sabotaging your hard work.



Solution #1-Change Your Thinking

Taming your monkey mind and inner critic is the REAL key to your long-term success!


Learning how to eliminate the faulty thoughts and beliefs patterns that cause you to overeat, feel overwhelmed or be overloaded is an important foundational skill you need to learn to maintain a healthy weight for life.


Focusing on being a healthy and happy person will help you drop the dieting mindset and the stress that tends to go with it.


Here are some useful tips:


  • Acknowledge and accept that your journey is going to be challenging and uncomfortable at times 

  • Shift your focus to healthy lifestyle habits and nourishing your body and the weight loss will happen naturally.

  • Commit to achieving your goal and staying on course no matter how long it takes and what obstacles you may encounter

  • Learn from your “falls” and dust yourself off and carry forward until you reach your goal


Problem #2-Motivation & Consistency swings


Do you swing between feeling highly motivated and falling in a heap?


The reason you struggle to stay on track with your motivation and consistency for healthy eating is because you may not be not addressing your daily eating triggers and automatic habits 



Solution #2-Take Control


Changing your thinking and attitude is essential for your long-term change.


Recognising your own unique behavioural, environmental, situational and cognitive triggers for overeating will help you develop strategies to create better habits and structures. 


Here are some tips:


A. Clarity

  • Get clear on what you want to achieve and most important the reason you want it.

  • This is your “WHY” and will help you stay committed on your journey.


B. Mindfulness

  • Building self-awareness will help you get in control


Try and observe your environment:

  • When are you likely to overeat?

  • Where does it happen

  • How do you feel when it’s happening?


C. Celebrate 

  • Celebrating your wins, no matter if they are big or small will motivate you to carry on and achieve your final goal.


Problem #3-Hormonal Imbalance 


How do you know if your hormones are imbalanced? (1)


  • You’re in a vicious cycle of hunger, tiredness, cravings, excess fat around the middle and you find it challenging to lose weight.


Three things happen to you at around the age of 35: 


  • You’re at one of the busiest and most responsible time of your life

  • You have 20+ years of lifestyle habits that are starting to catch up with you, and

  • Your body is undergoing inevitable change – especially, hormonal and metabolic shifts.


As you age, your hormone levels naturally shift, and as a result, you:


  • don’t regulate blood sugar or tolerate carbs so well (due to increased insulin)

  • find that your metabolism is slowing down (due to lower thyroid function)

  • feel your stress levels naturally increasing (due to increased cortisol)

  • start gaining fat around your liver and organs (visceral fat).


The thing is, your brain uses hormones to regulate every metabolic process in your body including hunger and fat storage.


And aside from any natural changes, your hormones are imbalanced by your food choices, alcohol intake, portion sizes, stress, toxins, lack of sleep and inactivity. 


You can read more about it here. 



Solution #3-Balancing Hormones


Before starting any eating/dieting plan, it’s important to ‘clean up your insides’ with a short-term eating plan that specifically targets visceral fat, to restore hormonal balance and give your body a rest.


Problem #4-One size fits all diet


It’s been proven many times over that dieting is not a long-term solution. Sustainable weight loss is about focus on healthy habits and mindset.


What’s wrong with standard diets? 


Science research shows that standard weight loss programs generally fail to achieve long -lasting resultsand poor long term maintenance simply because most of them fail to address the psychological causes of overeating-they are treating the symptom not the cause.You can read it here.



After all, we are all hungering for something…and it’s usually not food


Conventional diets typically deplete normal fat, muscle and water which are quickly regained after the diet ends and the lack of results or rebound weight gain can make you feel like you are a failure. Conventional diets don’t address the causes of overeating or give you the structures you need to make it happen.



Solution #4-Personalised Nutrition


A. Body Typing

Population studies demonstrate how different body types thrive on different styles of eating. (2)


So, understanding your unique body type will assist you in knowing exactly how to eat for the long term for better energy, focus, clarity, eliminate cravings and bloating, reduce inflammation, improve hormone balance and maintain a healthy weight.


B.Don’t eat less, Eat better


Most of us think the secret to weight loss is eating less and counting calories

“Instead of counting calories, we should be focusing on the quality of the food we consume, says Ludwig. “If you just try to eat less and exercise more, most people will lose that battle. Metabolism wins,” says Ludwig. “Simply looking at calories is misguided at best and potentially harmful because it disregards how those calories are affecting our hormones and metabolism—and ultimately our ability to stick to a diet.”(3)



C.The Philosophy of Fat Loss


If your goal is long term fat loss, you will not will benefit simply by losing weight, rather you want to lose fat while having as much skeletal muscle tissue as is possible for your individual circumstances, and you want to build and maintain your muscles for the long term.


I have previously discussed this topic here if you would like to read further.


Make food choices that will help you support the following:


  • Muscle mass

  • Energy

  • Focus

  • Strength

  • Healthy digestive system (including healthy bowel movements)

  • Longevity

  • Functionality



Problem #5-You don’t have a plan


Are you someone who is a high achiever and you tend to work long hours, which often leads to convenience eating?


It's hard to stick to a healthy eating plan without being prepared!


Solution #5-Planning & Organisation 


“Get organized and in control so you can eat well all the time”


Your key to weight loss success is making sure your environment is set up to support you.


This means a bit of meal planning and preparation so you always have healthy food on hand and creating simple plans, structures and strategies to take control of your schedule.


Here are some tips:


  • Schedule in a weekly planning day 

  • Plan all your meals ahead for the week

  • Create a shopping list in word and excel, save a copy and use it weekly

  • Allocate a weekly shopping day 

  • Allocate meal prep days

  • Make extra for dinner so you can eat it for lunch the next day

  • Identify your current obstacles and turn them into strategies



Being organised and prepared puts you in control and allows you to be deliberate with your healthy food choices.



Lets review here:


It’s important to note that weight loss is a slow process and there are many factors to consider when embarking on a new plan.


So — how can you lose weight in an enjoyable and sustainable way, so it becomes part of your lifestyle?


Remember that sustainable weight loss requires dedication, consistency and most of all identifying your “WHY”, the reason you want to change in the first place.


Strategies like mindful eating, keeping a journal of your triggers and emotions are very helpful.


Now over to you:


If you identified with some of weight loss problems and symptoms I mentioned above, then a standard diet probably won’t work and will simply leave you feeling frustrated and wanting to throw the towel in.


But there IS something you can do. 


If you would like to learn how you can expedite your weight loss in an enjoyable and sustainable way, so it becomes part of your lifestyle, book a free 15-minute mini-coaching session with me and I’ll show you how to lose weight successfully.


Its free. And it might change your life.



Irena Geller

Emotional Eating Coach

BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))

I coach 35+ women to put down their fork and pick up their life.  If you want to end your struggles with excess weight, stress and self-belief, using your strengths and capabilities, let's chat and I’ll show you how to transform your life.





(1) Hormonal Changes After 35 And Effects on Weight

(2) Body Types explained

(3) Dr David Ludwig







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