June 25-July 1, 2017
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Let it Go!
How it helps: Emotional
eating can come between
you and your weight-loss
goals. In fact, between 35
and 60 percent of people
2 | WEIGHT WATCHERS WEEKLY
who struggle with their
weight say that they
frequently turn to food
when emotions run high.
And it can become a habit:
If you turn to food every
time you feel a specific
emotion, the two become
paired. But while eating
may provide temporary
relief, you miss the
opportunity to learn that
you can handle the emotion
without eating, and that the
urge will pass. The good
news: Just like any other
habit, the food–mood
connection can be broken,
and you can form new,
healthy habits in its place.
LET IT GO
Instead of getting swept up in emotions—or pushing
them away—try this technique to help you step
back, observe, and let feelings pass. This can make it
easier to disconnect your emotions from an urge to
eat. Here’s how to let it go:
1
Sit comfortably, with feet on the floor and back
straight but not rigid. Let your gaze fall onto a spot
that won’t distract you, or gently close your eyes.
2
3
Settle yourself and focus on your breath moving
in and out of your body.
Imagine a blue sky with fluffy clouds lightly drifting
across it. Notice thoughts, images, and feelings, and
imagine that each is a cloud passing by.
4
Cover photo by Shutterstock. Photos at left and right by Thinkstock.
Do your feelings
sometimes lead to food?
Have you ever been so sad
(or happy, or stressed, or
angry) that your immediate
reaction is to reach for
something to eat—whether
or not you’re physically
hungry? That’s emotional
eating. But once you can
identify what emotion (or
emotions!) triggers that
response for you, you’ll be
better able to let it go.
WHAT TO DO:
Mentally step back to observe and label each
cloud. Maybe it’s “a thought about work,”
“a feeling of frustration,” or “an urge to eat.” You’re
not trying to change or stop the clouds, just watching,
describing, and letting feelings and thoughts pass by.
5
Continue for two minutes. Gently bring your
attention back to your breath, slowly inhaling and
exhaling three times, and back to the present.
Practice these steps when an emotion triggers
an urge to eat. Over time you’ll naturally turn to this
technique to let the urge pass by.
THIS WEEK’S FOLLOW-UP
In response to at least one emotion, write down when you feel like
eating and use the cloud technique to help it pass. Use this as often as
you need when this emotion triggers an urge to eat.
CONTINUED
INSPIRATION FROM
OUR COMMUNITY!
THINK AGAIN
Focusing on your urge to eat in
response to an emotion can help you
observe and let the feeling go.
UNHELPFUL
“That fight with
my spouse made
me so angry!
I need something
to eat. Where
are the cookies?”
“ASK YOURSELF:
WHAT ARE YOU REALLY
HUNGRY FOR?” —OPRAH
HELPFUL
“That fight with my spouse
made me so angry—but
that’s normal and OK. I
don’t need to eat. It might
be a challenge to ride out
the urge, but I’ll be happy
afterward if I just let the
feeling come and go
without eating something.”
“If I keep doing the same
thing I’m never going to
get anywhere. Chocolate
won’t fix the problems.”
—BETHANYAARON*
“My weigh-in shows
I’m up a pound. I’m
so frustrated and
upset—I might as
well hit the drivethrough for a shake
on the way home.”
HELPFUL
“I’m up a pound this week.
I know it’s OK to be upset.
But funneling my frustration
into a milk shake won’t
get me closer to my goals;
letting the urge to eat
pass, without eating, will.”
YOUR TURN! What unhelpful thought have you had when
emotions trigger the urge to eat? Write it here. Give
it a reality check, then write your helpful thought here.
UNHELPFUL
4 | WEIGHT WATCHERS WEEKLY
HELPFUL
“I CHOOSE TO GO FOR A RUN OR CALL A
FRIEND TO HELP CLEAR MY MIND AND FEEL
BETTER WITHOUT TURNING TO FOOD.
I OWN MY CHOICES.”
“I remind myself that the food will not make me feel better.
It gets easier.” —RUNNERGIRL0329*
Wrench photo at right by Thinkstock.
UNHELPFUL
*Posted on Connect on the mobile app (for subscribers).
How do you steer clear of #EmotionalEating?
Share on Connect on the mobile app (for subscribers).
WEIGHT WATCHERS WEEKLY | 5
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3 SmartPoints® VALUE PER SERVING // PREP 20 MIN //
SERVES 4
cup canned white
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cup canned black
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large tomato, diced
small onion, diced
medium celery rib,
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6 | WEIGHT WATCHERS WEEKLY
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Tbsp minced
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tsp table salt,
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tsp ground black pepper, or more
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Recipe © Weight Watchers International, Inc.
All rights reserved. Photo by Tara Donne.
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