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

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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. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating

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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Episode Transcript

Speaker 1 (00:02):
Do you want to lose weight, but are tired of the
restrictions and deprivationthat accompanies a diet?
Does food provide you comfortwhen you are lonely, bored,
angry or sad?
If so, you are in the rightplace.
My name is Kristen Jones andI'm a life coach specializing in
emotional eating and weightloss, and I'm also a lifelong

(00:24):
emotional eater.
I want to provide you withinformation, motivation and
support so you, too, can learnto manage your emotions and
thoughts and develop a healthyrelationship with food and
yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
The Breakthrough EmotionalEating Podcast.

(00:53):
Hi and welcome to theBreakthrough Emotional Eating
Podcast.
My name is Kristen Jones andthank you so much for joining me
this week.
I have been an emotional eatersince I was seven or eight years
old, and it is something thathas always been a part of my
life.
I did not get a handle on it.

(01:13):
I didn't learn to manage ituntil about five years ago.
So I have been in recovery forfive years and there are daily
routines that I must do tomaintain and continuing to move
forward with my recovery, andthose three routines are what

(01:37):
we're going to talk about inthis week's episode, because I
think it is so imperative thatemotional eaters know that if
you are going to, if you chooseto address your emotional eating
and you want to start to manageit, there is work involved, and

(02:00):
what that means is that youneed to commit to doing some
things, most likely for the restof your life.
I know I have decided that I amgoing to have to do these
things every day for the rest ofmy life, or as often as I can
do them, for the rest of my life, because emotional eating has

(02:21):
been such a dominant part of mylife for most of my life.
I'm still in the infancy stagesof changing how I think about
food, and it's working amazinglywell and I want it to continue
to work.
So I need to keep doing thisdaily work.

(02:44):
So these three routines arewhat we're going to talk about
today, because I think they'reso important and I want people
to be able to do them.
The reason why I think it's soimportant that emotional eaters
need to do these things is thatthe first thing is it calms your

(03:05):
brain down, allows your brainto recognize that there is a
routine, that there is a pattern, there's something that you are
doing on a regular basis thatis, regulating your nervous
system and keeping it in a calmstate so you can respond to any

(03:26):
of the triggers that may come upthroughout your day.
It also allows an individual togo from a scarcity mindset in
an abundance mindset.
You are not as likely to turnto food because you're feeling

(03:49):
really positive about your life,because you're looking at
things with the glass half fullas opposed to the glass half
empty.
And, finally, it buildsself-esteem and confidence,
because part of these routinesnaturally remind you of who you
truly are, and not the voicesand the things that you hear

(04:13):
from other people, but who youare at your core.
And when you are doing that foryourself, it is so much more
powerful than when you hear thatinformation from anyone else.
So let's dive into the threethings, the three routines, that
you, as an emotional leader,should be doing on a daily basis
.
So number one, the first and, Ithink, the most important of

(04:38):
the three is gratitude, and thatis recognizing all of the
amazing things that you have inyour life.
Now, there are three verydistinct reasons why gratitude
is so important.
The first reason is that itshifts your focus away from

(05:04):
negative and it brings it backto what you have in your life.
Our brain automatically wantsto go to what we don't have and
what we don't do well, andgratitude reminds you of all of
the amazing things that youactually have in your life, and
that puts you in a position offeeling good about your life,

(05:28):
and not it reduces your need toturn to food for comfort,
because you feel really goodabout what's happening in your
life, being just to make us feellike we have so much, because
so oftentimes we're alwaystrying to compete and keep up

(05:53):
with other people and thatclouds our judgment about all of
the amazing things that wealready have in our lives.
So, to remind ourselves, weneed to do that gratitude every
day.
The second thing is it improvesyour emotional resiliency and
your emotional regulation, andthat allows you to be able to

(06:17):
calm your nervous system down,to acknowledge your feelings,
acknowledge how you are feelingand then directing those
feelings towards the positivethings in your life.
And it also allows us to beable to send out the energy of

(06:38):
appreciation for what we have,and when we appreciate all that
we have, we end up getting more.
It's just how the universeworks, and so the more you can
appreciate and acknowledge andsay how you're feeling that will
, in turn, send more of thoseamazing things your way.
And, lastly, it boosts yourself-compassion, because when we

(07:04):
are grateful for all of thethings that we have in our lives
, we are able to recognize allthat we bring and all that we
have in our lives.
And what we have in our livesis our doing.
We've created that, and so iteliminates and quiets down that

(07:28):
self-criticism that most of ushave going on in our brain all
the time, because we'vereinforced the good things that
we have already created andbrought into our lives.
And that is a very powerfulthing 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, itsets our whole day up to be

(07:51):
successful.
So the second routine that Ipersonally cannot do without is
the routine of getting some typeof movement into my life, some
type of movement into my day.
For me that's formalizedexercise, going and taking a

(08:12):
class, going for a run on mytreadmill, getting out and
taking a walk, any of thosethings where I am moving my body
, I'm reducing stress.
That's really important.
It creates that reduction andthat dissipation of pent-up
energy, oftentimes anxiety,oftentimes just stale energy

(08:34):
that we walk around with.
It allows that to be released.
It reduces stress.
It again helps to regulate ournervous system, calm us down,
give us a focus that is solelyabout us.
We're not worried about whatanybody else is thinking.
We're not worried about whatanyone else is doing.
Everything is related to us andwe are focused solely on

(08:58):
ourselves, and too often timeswe don't do that enough, and so
really being able to focus onyourself while you're creating
that movement is so incrediblypowerful, and the last thing
that it does is it allows you toconnect your mind to your body,
and when you have a strongermind-body connection and you can

(09:20):
start to recognize physicalcues that your body gives you,
not only during exercise butwhile you're eating, those cues
that you become more attentiveto 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 transferthat and recognize those cues

(09:42):
when your body is satisfied withenough food and you're able to
stop eating or you're able tosense oh, I'm feeling stressed,
something has triggered me, Imay be more prone to emotionally
eat.
What do I need to do now?
So it gives you a betterunderstanding of your body when
you are actually moving it everyday in a very healthful and

(10:03):
prescribed way.
So movement is so important,having that as a part of your
day, whether it's 10 minutes orwhether it's a formalized hour,
however long it is.
Moving your body and just beingin touch with your body is so
very important and it'ssomething that I cannot go
without doing, whether it's a 10minute walk, sometimes I have

(10:26):
rest days and it's just me goingfor a 10 minute walk putting.
Sometimes I have rest days andit's just me going for a
10-minute walk, putting myearbuds on, walking to the
grocery store and buying mygroceries instead of driving my
car.
But getting out and doing thatmovement allows me to connect
with my body and that makes memore in tune with my body and
then I can recognize when I'mfeeling that stress and that

(10:46):
stress can then lead to someemotional eating, and then I'm
able to then come up with a planfor what do I want to do to
prevent that from happening.
So again, movement getting sometype of physical movement into
your life every day Superimportant.
Are you feeling burnt out andfrustrated by the diet cycle?

(11:09):
You're not alone.
We've all been there chasingthat next magic bullet, feeling
deprived and never quitereaching that elusive goal
weight that we've always wanted.
What if I told you there isanother way, a way to ditch the
restrictions?
Told you there is another way,a way to ditch the restrictions,

(11:31):
make peace with food andfinally start to start feeling
good in your own skin?
That's where my online courseStop Dieting, start Feeling
comes in.
This isn't your typical dietprogram.
It's a transformative journeythat will help you reconnect
with your body, ditch the shamecycle around food and discover
the joy of eating foods you lovewithout guilt.

(11:55):
Imagine waking up every morningfeeling energized, confident
and free from diet obsession.
Stop dieting and start feelingis about so much more than
weight loss.
It's about cultivating ahealthy relationship with food,
with your body and, moreimportantly, with yourself.
In this course, you'll learnproven strategies to identify

(12:20):
and overcome your emotionaleating triggers.
Make peace with all foods, eventhe scary ones, that you
probably haven't eaten for yearsbecause you've been on a
perpetual diet.
Break free from the dietmentality once and for all and
cultivate body positivity andself-compassion.

(12:41):
Stop dieting and start feelingyour chance to finally stop the
yo-yo dieting and experiencelasting transformation.
This course is for anyone who'sready to let go of restriction,
make peace with food andfinally start to feel your best.
Are you ready to take controlof your health and happiness?

(13:03):
Head over to the link in theshow notes and click on the link
and visit my website and signup for Stop Dieting, start
Feeling and be ready for yourlife to be transformed.
All right, we're back withnumber three, the third routine

(13:23):
that you need to do as anemotional eater to maintain your
forward progress in managingyour eating and your
relationship with food.
This last one can be combinedwith your gratitude.
What this is is recognizing andacknowledging things that you

(13:44):
are proud of.
That you have done For manyemotional eaters and for me in
particular.
I did not receive a lot of thejobs at a girl.
You're really talented, you'rereally good at that.
I didn't hear those types ofthings when I was young, and so

(14:06):
I constantly had negativefeedback 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 saidto me and those were reinforced,
and, as an adult, it is now myresponsibility to reinforce with

(14:29):
me my abilities, my amazingtalents and the things that I
can do and the way I do that ona daily basis, and the way I
would encourage every emotionaleater to do is reinforce
yourself and your value byreminding yourself of all the

(14:51):
things that you are proud ofthat you've done in your life.
Now do you have to do all ofthem all at the same time?
No, every day, maybe, list fivethings, and it could be five
things that you were proud of inthe last 24 hours, or it could
be something that you did whenyou were a young child, but
acknowledging it and givingyourself that recognition is so

(15:14):
very important because it allowsyou to be nurturing and caring
for yourself and giving you theparenting that many of us didn't
get.
That's a basic need, for ahuman being is to be
acknowledged, to be loved and tobe celebrated.

(15:35):
Those are basic human needs,and most people, a lot of people
, didn't get that.
I know I didn't, and so this issomething that I work on every
single day.
So if you have issues withself-doubt, with self-esteem,
with believing in yourself,trusting yourself, this is

(15:58):
something that's pretty commonfor emotional eaters.
If you're a people pleaser, youfeel like you have to keep
everybody happy.
This is paramount to you beingable to change your own
viewpoint of yourself.
And when we can change our ownviewpoint of ourselves and feel
positive about ourselves and whowe are, the desire and the need

(16:22):
to make ourselves feel betterby turning to food disappears.
We don't need it because wehave created that feeling of
value and worth within ourselveson our own and no one can take
that away.
So this routine is so importantas well.

(16:42):
It's equally as important asthe gratitude, and it's really
doing a lot of much deeper workfor you when it comes to
building yourself up andreminding yourself of how
incredible you truly are.
So those are the three routinesthat I would recommend to any

(17:03):
emotional eater Gratitude, dailymovement and acknowledging and
recognizing the things that youhave done, that you are proud of
, and if you can incorporatethose things into your life and
the best way to do that is firstthing in the morning, doing it
before your day gets started.
You've established a baselinepositivity, creating a feeling

(17:27):
of abundance of all the valuethat you have, and then you go
on and face your day.
So my recommendation would beto have this be first thing in
the morning routine doing all ofthese things in the morning and
setting yourself up for success, not only in your interactions

(17:47):
with others, but also yourinteractions with food.
It is my pleasure to be able toshare these things with you and
I hope that this podcast hasbeen really important and
valuable to you.
Start these routines tomorrowmorning.
Make it your new habit, yournew routine to take care of

(18:10):
yourself and set yourself up forsuccess, moving forward in all
aspects of your life, butespecially with your eating.
All right, take care.
I'll see you next week.
Thank you for listening to thisweek's episode.
To take your first stepstowards never dieting again, get
my Stop Dieting Guide.

(18:32):
Go towwwKristenJonesCoachingcom
that's Kristen with an I-N andlearn a sustainable way to lose
weight and develop a healthyrelationship with food.
I'll see you next episode.