Discouraged About Your Weight: Increase Self Care


Once you get discouraged about reaching your healthy weight, you increase negative self talk about your body, feel out of control around your eating and start shutting down. In last week’s blog we talked about how to increase self-care.

Here is a fun, effective technique for the 911 situations which may lead to shut down make unhealthy  choices and keep you in the self-sabotage mode

This technique is for relapse prevention.

The Emergency Self Care Kit(TM)  is a powerful tool and self-care prompt.

You will need:

  1. A box to decorate with sparkles and glitter when inertia or the body blues occur
  2. Self care  goodies to put in the box that will help you to remember to take care of yourself instead of staying stuck in the rut

Here are some ideas for self care goodies:

  • A certificate for a massage from your favorite masseuse
  • A can of chicken noodle soup
  • A hot water bottle or heating pad
  • A list of affirmations
  • A menu for a healthy meal that is simple to get together
  • A photograph of a relaxing place you have been
  • An article or book that has inspired you in the past
  • A DVD of your favorite feel-good movie

You get the idea — include in the box something that will soothe your body, inspire your mind, fill your heart with gratitude, and calm your negative self talk.

Can you think of an Emergency Self Care goodie that I haven’t included?


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About the Author

Marsha Hudnall, MS, RDN, CD

Marsha has been a guiding force at Green Mountain at Fox Run since 1986. In addition to overseeing a professional program that helps women establish sustainable approaches to healthy living, she is a respected thought leader when it comes to managing eating, emotions and weight. She has been a voice of reason for the last three decades in helping people move away from diets, an area in which she is personally as well as professionally versed. An accomplished writer and speaker, Marsha is the author of six books, including the online course Disordered Eating in Active and Sedentary Individuals (co-authored by Karin Kratina, PhD, RD, Human Kinetics), What You Need to Know about Carbohydrates (Academy for Nutrition and Dietetics [The Academy]), What You Need to Know about Vitamin and Mineral Supplements (The Academy), and The Pregnancy Cookbook (co-authored by Donna Shields, RD, Berkeley Publishing). She has worked extensively on a national basis to educate the public about nutrition and the impact of dieting on eating behaviors, including binge eating and emotional eating. Active in many organizations helping to further the cause of health and wellness, Marsha currently serves as vice chair of the Binge Eating Disorder Association and vice president of The Center for Mindful Eating and has been active in the Association for Size Diversity and Health in support of Health at Every Size(R) principles.

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