emotional eating kaulalampur

Everyone, before we start the session, whoever have joined, kindly put your name and employee ID in the chat box for attendance so that we are not disturbed in between the session. Thank you. Now I'll close the screen. You can open your PPT.

Perfect. I was just trying to do that only. I have never done a Google Meet screen sharing before.

So, so, ma'am, in between you just click your screen, we'll get to see present screen now.

Okay, yeah, present. Yeah, yeah, I've got it.

So you just have to open your PPT at the back side. Do not minimize, just keep it open, then go to the link.

Yeah, yeah, I think I've done it once before. Can you see my screen now?

Yes, ma'am. Yes, ma'am.

And it has—

in this way, then you will be able to see the participants as well. And if you do a screen share, I mean a presentation share, then you, you won't be able to see the participant.

No, no, I want to see the participants. So I am just seeing, I am not able to see the participants even this way. Just a minute. Okay, so I have opened this. And can you see my presentation?

Uh, yes, ma'am, it's, it's presenting.

Yes, you can see my presentation, Food Freedom, Body Image and Self-Love, Emotional Eating. Okay, yes, perfect. No, this is not the way I want to Just give me a minute and I'm setting this out. Has everybody joined? Are we ready to start? Yes, I have figured the way out. Good. Yes, perfect. So very good morning, everybody. If you can hear me, if you can hear me clearly, give me a big thumbs up in the chat box.

Also, I request everyone to participate because this is going to be a really wonderful session. You can write it in the chat box or you can unmute yourself and you can speak. Thank you.

Great, thanks Pooja. Thank you. So if you can hear me, can I get 29 thumbs up? I can give you thumbs up because I couldn't find thumbs up open here. Okay, so give me a yes here. I think I'm used to Zoom meeting. Thank you, Noor. So give me a big yes here. I like yes. And I like the guy who's written yes with multiple s. Good. Wow. So what's the time there right now? 1:36 PM. Okay, so all of you have just had lunch? Yeah, and I promise you I will not let you sleep during this next 1 hour. Perfect. So the topic we are going to talk today is— sorry, okay, I will have to stop my Can you guys see my screen?

Yes.

And what do you see on my screen? Okay, I have it. Can you see the slide, Food Freedom, Body Image, and Self-Love?

Yes.

Perfect. And do you like seeing this? And are you curious that today the topic is emotional eating and wellness? And what I am showing you is food freedom, body image, and self-love. Are you confused or not? Okay, good. Why I'm showing you this is because if you manage your emotional eating, this is going to be the result. Right, so if you can manage your emotional eating, what will happen is one, you will get food freedom. You will never know that feeling of being pressurized by the thought of food or forced by the thought of food. You will have better body image and you will be able to show Self-love. Yes, that's the reason you do periodical fasting, and fasting is amazing to balance your hormones. So before we start, you know about me. I have 30 years of experience being a postdoctor, and I am a certified executive coach, a functional medicine doctor, and I work on why of the problem. So how did I come to this topic of emotional eating? So I am a part of the committee with ASOCHAM making government policies. I am a part of the team which helps in making school healthcare policies. I work with Gynecological Association very closely, and I work with lot of schools to help their teachers have good health. I have created a program, Become a Superwoman, right? So this I am in that program, Become a Superwoman. But this was me 5 years back. Obese, 83 kgs, diabetic, thyroid, cervical, fibroids, and what more? And then something came to my mind, something clicked, and I am this now. So if you like the transformation in me, please give me a big yes in the chat box. If you like the transformation you see in me, Yes, thank you, thank you, Katanchali. Thanks, Pooja. Thanks, Dule. I want more. Yes, because this transformation has happened because I understood emotional eating. Wow! And if this transformation excites you Then whatever we are going to talk in the next 50 minutes is gonna thrill you. Are we ready for the thrill? Perfect. So let's do an exercise before we start with this, right? Are we ready to do this exercise? So let's see what happens when we do emotional eating. I've sent a link in, link in the chat box. Click on this link and you will get to see an image.

Yeah.

So, if you have seen the image, you have to share there how many differences you see in the image. Yeah, yummy. But what now you have to do is look at both the images very, very seriously and write there how many differences you have seen between the images and what is the difference. I give you 2 minutes to do that. Write, write. But write the answers there. I am checking it there. Go on the link and write the answers. 2 so far. There are 4, Luca. And write the answers there. 5 for me. Wow, very good. So, Katanjali, can I request you to write the answers there? And I think you are going to be the winner of of this game? 4. Rizal, you have to— Oh wow! Echelpon, 7. And Mohammad, 7. So do write all the 7 there. Wow! 7 differences. I am very keen to see all the differences there. Wow! Wow! Wow!

Wow!

So let's see. Right. So any ideas on why we did this? Who can tell me why we did this? Of course, one reason is to wake you guys up post-lunch. But any other reason why you did this? We did this just to focus on food. What? To focus on food, right? Yeah. So let me get back to my presentation. And 6? No, no, no, no, 6 is not the right answer. 6 is not the right answer. Yeah, so now I'm going to show you the full screen so that you get to see it. So let's look at why emotional eating happens. So I have come to a conclusion why emotional eating happens is that on one side food industry is saying health hardly matters, so it creates food which become addictive. Yes? And on the other side, health industry is saying food hardly matters. So health industry is saying just keep popping up the pills and eat whatever you want to eat. So in between, what is happening? This side we are getting food which is making us addictive, and the— on the other side, the way we are eating is keep making our hormones go into an imbalance. And both these things are leading to emotional eating, right? So let's look at what are some of the triggers you have. Personal stress, family stress, friends, job stress. Can you think of any other triggers? So if you can think of any other triggers which makes you eat, please share in the chat box. Any other triggers which makes you eat? Boredom, yes. Advertisements, yes. What else? Stress, stress, yes. What else? What else? Depression, yes. Yes. What else? What else? If I see food I have never eaten. Okay, what else? Tempting photos. So today's photo must be very tempting, right, Pooja? What else? When feeling bored. So how many of you have actually noted when you eat, why are you eating? What is the trigger which is making you eat? How many of you have noticed that? Other than hungry, other than hungry, how many of you have noticed that the reason why you eat? Right. Just give me a minute. I have stress craving. Yes, so let's talk about what happens. And I think I have lost my PPT again. Just give me a minute. This new software— Puja, can you help me? How do I go back to my PPT?

Uh, Mom, you need to screen, uh, maximize your PPT in the background.

Where is my PPT?

I think it got closed, so you have to reopen again.

No, it didn't get closed. I— okay, just give me a minute, just give me a minute. Let me open it again.

Your Problem, you can share the PPT with me or Buddha. We can share and you can just give it a signal to go to next. Next.

No, I've got it. Can you see the PPT?

No, ma'am, not yet.

Not yet, just a minute. I think I've done something with my PPT. Wait, uh, where is this? I have done something with my thing here. Just a minute, please. I apologize for this. Uh, no problem, ma'am.

Since it's a new device, many of us face same problems.

Yeah, I am so comfortable with, you know, um, Zoom. Perfect. I think now I'm sharing. Now you can see my screen. Yes, now you can see my screen and you can see me on my screen, but we will soon have the PPT there. Can you see the PPT now? Pooja, can you see the PPT now?

Yes, yes, ma'am.

Perfect. So I will finish the PPT first and take questions later. Is that all right?

Yes.

Perfect. So we saw there are so many triggers in life which make us do emotional eating, but what happens in life is we have stopped recognizing those triggers. Because we do not have a plan to manage those triggers. Yes or no? Yes. So let's see why those triggers happen. First, obesity and malnourished, both the things come. So food insecurity is one big reason of emotional eating. Now you would be thinking, ma'am, we are not insecure about food, we get food always. So This doesn't apply to us. Yes? But I can challenge you that this applies to you. Do you want to know how? Perfect. So what happens is, in today's world, when we are living in an era where we are stressed all the time, where we are hardwired all the time, where we have so many toxins around us in the environment, that we land up becoming deficient in micronutrients. Right? Now this deficiency is what we call food insecurity. What happens is supposing when chromium, right, is deficient in your body, what will it do? Chromium deficiency will increase your cravings. Right? The moment you add or start taking chromium supplements, you will see your cravings will go down. Similarly for zinc, for manganese, all this is gonna happen. And lot of us think that, you know, it is not cheap to eat healthy, and that is the reason we don't take good quality food. This is the biggest myth we have. It is the cheapest way to eat is to eat healthy because all these deficiencies make us eat so much more, right? Second thing which leads to emotional eating is CRAP. So how many of you know what CRAP stands for? Anybody who knows what CRAP stands for? I have it written on the slide, right? Yup. So CRAP stands for carbonated drinks, for refined sugars, for artificial food, and for processed food. So what I generally say is, if you eat crap, you will feel crap. So whose choice is there now? Your choice or not? Yes. So if you eat any of these foods and if you feel crap, then always remember, it's your choice, nobody else's. And yes, last but not the least, Very important reason for emotional eating is stress, right? Why? Because stress increases a hormone called cortisol, which imbalances the fat-storing hormone called insulin, and both of these imbalance thyroid. And these 3 hormones are fat-storing hormones in our body. So they keep telling us eat, eat, eat, eat, and eat. So let's do some few very quick exercises to understand how these 4 reasons apply to emotional eating. What is your favorite comfort food? Please write in the chat box, what is your favorite comfort food? What feelings come from eating that food? When you eat that food, so for example, my favorite food is chocolate, and when I eat chocolate, for few minutes I feel very energized, very happy, very nice. But what happens after half an hour? I feel very guilty. I feel very sad because I know I'm trying to lose weight and every time I eat this chocolate I am pushed back in my weight loss journey. All those who can relate to this, please write in the chat box yes. Please write in the chat box yes, yes, right. So not so many yeses. Perfect. So What do you feel when you eat your comfort food? Pleasure, guilt, yes. Enjoy, yes. So food gives some positive emotions: love, appreciation, gratitude, kindness, compassion, forgiveness for yourself and for others, right? If you have had a fight with somebody and when you make it up, what do you do? You tell him, come, let's go for a coffee, right? Or let's go for dinner or lunch. Yes, so food has always been associated with these emotions of forgiveness, of love, of gratitude. Any other positive feelings you think food is associated with? For me, chocolate is associated with a lot of energy and a lot of good decision-making, right? But at the same time, food is also associated with a lot of negative emotions. Stressful emotions. For example, you get more angry, you get bored, you feel lonely. So, you know, one typical trait of emotional eating is— can I share a story with you? If you permit, can I share a story with you? Yeah, so what happened was there was this girl, 23 years old, who came to my clinic for few months back, and her complaint was, I have tried every possible diet and I have met every possible nutritionist and doctor, but I am not able to lose weight. So as I do, I generally have 40 minutes consultation time, so that's enough time. So I asked her a question. I said, okay, tell me something more about when it started. She said it started many years back. I think I was 14, 15 since I've been obese, and I've been on this journey for about now 8-10 years. So I said, generally what happens? She said, what happens is I start this journey and after some time I start craving for my comfort foods, and I have those foods and I feel guilty, and I have them more and I feel more guilty, and I have them more, and I then I I said, okay, fine, this is nice, but when did this start? Did this start when you were 14? She started thinking, and you know what she said? She said, no, this did not start then. I remember when I was 6-7 years old, I was youngest in my house, and in my house we had a lot of pressure to behave well. And I always used to feel that my elder brother and sister were better than me in all those things. So what used to happen was, whenever there was good food in the house, I used to go there, fill up my plate with good food, that is junk food, come back and sit in my room alone and eat that food. So in the beginning I used to feel good, but then I used to feel lonely and sad and deprived. And I said, wow, hold on, do you do this now also? So she started thinking and suddenly there was a light on her face and she said, yes, I do it even now. Whenever I am sad, I am stressed, I take my food in the room. I don't want my family members to see I in my mind know this is not a good habit. And you know what she said? She said, Doc, thank you very much. I will come back to you after some time. Let me figure this out for myself. So let me share with you what I told her to do. So I will share this link with you later. You have to see that. We are going to come to cortisol later. So what we did was I told her that take this simple test, and I want all of you to take this simple test. You have to write 1 to 6 depending on whatever number you relate to. If you eat when you are not hungry, write 1 in the chat box. If you eat when you are not hungry, write 1 in the chat box. If you skip meals and binge on snacks, so for example, you will not have lunch and then you will have peanuts and chips and burgers in between, please write 2 in the chat box. If you eat large meals and stuff yourself, right? Write 3 in the chat box. When I mean eat large meals and stuff yourself, typically what I've seen people doing is when they are stressed, their hunger signals do not go to the brain, and even if they go to the brain, they are not able to to understand those signals. So what happens is they keep eating, eating, eating, right? So if you are one of those who does it once or twice a month, give yourself number 3. If you sneak food when others aren't around, give yourself number 4. If you try and fail multiple diets, If you are in that yo-yo weight space, which also an indication of low immunity, give yourself number 5. And if you hide food and if someone, you know, checks your bag or your almirah or your room, they will find packets of, you know, trash there or goodies there, food goodies there. Please give yourself number 6. So if you've given yourself number 1 to 6, let's see what you have given. Yes, so let me see what numbers you have given to yourself. 1, 2, 3, 4, 5. Okay, occasionally 3, 4. That's a nice number, right? So did this exercise open up something for you? What did you realize while you were doing this exercise? So did this exercise open up something for you? What did you realize when you were doing this exercise? I've not got any answer. Yeah, what did you realize? My attitude, my habit. Yes. What else did you realize? Eating without controlling. Yes. What else? What else? Total number, how much I engage in food. Yes, yes. What else? I have bad eating habit from my trunk. Yes, yes. What else? Because remember, emotional eating is not only experienced by obese people. Why I eat what I eat? Very powerful. Yes, emotional eating is also experienced by thin people. And you know, we know that 40% of thin people are also unhealthy today, right? And we also know that emotional eating is the first sign which tells you that you are getting stressed or depressed. And you need to know it now, because if you know it now, you can correct it and you will never reach the stage of depression. Can I share one data with you here? If you want me to share one very powerful data with you, please give me a big yes in the chat box. Only 4 people want. So, Ono, Pooja, Lone, and Ritzal and Fam, what I will do is after this call I will connect with you guys and tell you because I think the remaining 30 people don't want to know it. Right? So we can leave it there and let's continue. Okay, anybody else who wants to know that data? It is extremely, extremely powerful. The way you think about what you are eating will change today, right now. But I need at least 3 more yes in the chat box. Okay, one more. Yes, alone you have given two, but I'm fine with that. Okay, so 90% cases of depression experience emotional eating. How many? How many? 97%. Can you imagine that? So it is not about being obese or being thin. It is about your mental health, right? And you know, we always say that, that whenever we are stressed or thinking too much or feeling lonely, our mind makes us walk to the fridge. Yes, no? So 97%, and that is huge. So if from today you take back this is one thing that what is your score? You have got phenomenal returns. Now let me talk about it once more. If your score is 1, you are just starting towards this phase. But yes, but if your score is 6, you really have to find why it is 6. Why it is 6? What is the belief which has told you that you have to hide what you are eating? Why does it make you feel guilty, sad, lonely? You have to find that out and make sure that you I'm going to tell you what ways you can use to get out of it, but finding it is very important. But before I continue, I want to know from you guys, what is it that you learned till now in this webinar? From the beginning, what are the 3 things you learned since we started this talk? What are the 3 things you learned which you think or wow will make you think towards food differently. 3 things. So for me, for example, when I learnt how to use crap and feel crap, I pasted it in my Almira for 21 days to remind me that if I eat crap, I will feel crap. So that was a big, big, big changeover or knowledge for me in my transformational journey. So what is it that you have learned today which you think is a value-add in your life? I'm not getting any answers, or maybe I'm not able to see them. No, I'm not getting any answers. Yeah, anybody? What is the value add till now? Haha, very nice. When I've just received my salary. That's pretty good. Okay, to be conscious of what we eat. What CRAP stands for? Yes or no? What else we have learnt till now? I am sure we have learnt some more things till now. What else have we learnt? We are what we eat. Yes, yes, yes, you are what you eat. Being more mindful about what— how we feed ourselves. Very right. But also knowing that our food gives us an indication about our mental health. You know, a lot of times I talk to youngsters and what I get to know is they never realize that their mood is going yo-yo. So maybe if we monitor our food, we can get those alarm bells much sooner than later about how are we feeling mentally, right? Yes, yes, yes. So let's see What is it that we should do to come out of it, right? But before that, I am sharing a link with you, and I will really appreciate if you can click on this link and spend 2 minutes, 2 and a half minutes to go through this. And in the description of this link, you have a weight loss cheat sheet. If you want, you can download that cheat sheet and post it on your Insta, or have a printout and use it for monitoring your eating habits. Right? It has helped lots and lots of my patients, my friends, my colleagues, and me myself. So this is gonna be life-transforming for you. Just take that sheet out and use it. So let's come to what we can do now. Right? I'm sorry for this PPT always having to go through all the slides again, but I am not able to figure out any other good way. Perfect. So let's look at few transformations which have happened through this. So Dr. Garima Varma is a public health professional. She had come to me to interview me. Right? And when she came to me, I just happened to ask her, have you done something about your weight? And her story was also the same. She said, I keep doing and I keep failing. And look what she told me after 3 months of the transformation she had. That was the last day I felt ashamed of my body image. My journey just started. In 2 months, my life became full of motivation and energy, and my tomorrow started. Then I started to look slim, and I started loving myself more. So do you want to motivate others with your transformation? Yes. So if yes, then you must monitor what you eat and why you eat. And you know, one very important thing about this is what happened with me was, as I shared with you in the beginning, you know, whenever I used to eat this chocolate, I used to walk from my clinic to the shop, buy a chocolate, come back and do my consultations. And my second mind used to talk to me and say, what is the point of you helping so many people when you cannot help yourself? My self-talk became so negative that my confidence started to shatter, right? But since the day I have hijacked this for me in my own direction, I can tell you, I know I can do anything whatever I put my mind into, right? And I'm sure you guys also are the same. You can do anything whatever you want to do. And if this one emotional eating is coming in your way, stop it today itself, because there is no reason that you should not play at your full potential. Right? And whatever you learn today, if you will want to apply that in your life, please give me a big yes in the chat box. If you are ready to be aware and mindful of the food you eat, why you are eating, what are the emotions behind the food you are eating, Are you really hungry or are you emotionally hungry? Right? And honestly tell me, have you ever thought about the feelings with food to this extent before? Right? So you have two choices now. One choice, you can continue doing what you used to do till now, right? But you have a second choice. Second choice is to do that exercise and learn mindfulness about food, to watch that video and download that Excel and paste it wherever you can on your Insta, on your Facebook, on your Almira, take a printout and have it on your desk and monitor your behavior for 21 days. And either find food freedom, body image, and self-love for yourself, or do whatever you are doing currently. So the choice is completely yours. And I just want to share with you that I am an author and I've written 3 books. Cyclic Keto, 4-hour rapid fat loss method, is going to be you know, available this month end. And What Doctors Must Know About Diabetes Reversal: Secrets Revealed from Real-Life Stories. And No One Is in Charge of Your Happiness Except You. And You Have a Choice to Make. And I am very confident that you will make a choice which you will love yourself for. My contact email ID and numbers are here, and I am now going to take questions from you all. Not to get fat. Perfect, we can talk about that. But yes, now I think we can unmute ourselves and we have 10 minutes, and I will be happy to do Q&A. And I will want all of you to please share with me what is the choice you have made. Number 1 choice: you will implement whatever you have learned today in your lives from now. Second choice: you will continue doing what you were doing. You will continue doing whatever you've been doing till now. So what is the choice you are making? What is the choice you are making? Please give me 1 or 2. It is very, very, very important for me to know what choice you have made today, because accordingly I can plan my next session, you know. Okay, Lon, I like your 2. So can you share the reason why you want to continue with 2? Are you already there? Are you already aware of your eating habits? So gaining weight alone is very different from emotional eating and knowing why you are eating, right? 2 tips to gain weight. Do you want? Do you want me to share 2 tips to gain weight? Yes. 1, increase good fat in your diet. Lone, increase good fat in your diet. 2nd, eat every 2 hours. Eat every 2 hours and your body will balance itself. The body will balance itself. Yourself, and it will come bring you to your normal weight, whatever is your ideal weight for your body, right? Do let me know if this helps you. Gaining 1 kg a month is perfect target. Wow, so Fam wants to lose weight, so you should choose one, Fam. Yes. I am happy to take any questions if you have. Do let me know what are your questions. And before I take your questions, I want to tell you, all those who have realized that they rank between 1 and 6, there are 3 things you have to do. First, you have to use that sheet and see whether you are you are aware of why of your eating. 1. 2. Once you are aware, you have to make sure that you shift from food being your comfort giver to something else. Now what can be that something else? That something else can be either calling your friend, something else can be following a hobby, something else One of the things can be, you know, joining some groups like musical groups online where you sing. Something else can be just going for exercise whenever, you know, your mind is forcing you to eat crap. So you have to make your plan. What you have to make your Plan of what will you do when your mind is trying to find comfort with your food, right? That's one. Third thing what you have to do is what we talked about last time. I hope all of you remember breathing. What you have to do? Breathing, abdominal breathing. Abdominal breathing. Why abdominal breathing? Because cortisol is the hormone which increases when you are stressed, and cortisol is a fat-absorbing hormone, right? So what happens is when you have this fat-absorbing hormone, when this increases, you do emotional eating. And when you do right breathing, it decreases your cortisol levels. Remember last time we did breathing and we did Mind Your Mind? Yes, yes. So you must do that. And you know what, one good thing before I leave is fasting. Fasting helps you decrease emotional eating. Fasting helps you detoxify. Fasting helps you balance your hormones. Doing intermittent fasting, doing water fasting, fasting once a week with one meal a day, whatever you can do, please do it. Dry fasting was the best for me. Perfect. Find your own solutions. Know the rules and find your own solutions, right? Perfect, great. So anybody who wants to ask any questions, I think we can take 1-2 questions. And I really enjoyed doing this session, and I'm sure you will take back one thing which you will practice from today's sessions in your lives from here on, right? And all those who have not done that mindfulness exercise on the link I shared, please do it. We will announce a winner there, so you must share your answers there. One. Second, do download that sheet from that link and start using it. I'm sure that's going to help you. Any questions you have, Pooja?

Thank you, Dr. Preeti. It was really a wonderful session as always. I personally get to learn many things from today's session, I must say. I hope everybody could have some learning, something to share. You can please kindly write it in the chat box, or you can unmute yourself. Just— or if you have any question, Dr. Preeti is here for 5 more minutes. Definitely she is going to help you in any question if you have. So just, uh, I would really appreciate kindly write it in the chat box or anything, anything, uh, you would feel like, or also you are learning for the session because sometimes people you don't understand but your learning can be our learning at the same time.

Very well said, very, very well said. And also, when you write, your mind registers that this is important for you, so it helps you implement it in your life later if you want to implement it. So writing during webinars is a great tool to strengthen your both sides of the brain and optimize your deliverables.

Guys, I would really appreciate— kindly put your takeaway, your learning, your feedback in the chat box, or any questions that you want to ask.

I think most of the questions have been answered, and I think they are thinking, right?

Because when I did it first time I was about to ask you regarding the coping strategies, but you already mentioned at the end what to do in order to divert myself from not eating heavily.

Right, so what I do is, you know, I dance. And yeah, and 3 minutes, and 3 minutes of dance routine takes your mind away from the food it was looking for. Then you can have fruit and salad and green teas.

That's lovely. That's all.

Yeah, thank you. Bye-bye, have a great day, and I loved being back with you again. Looking forward to a few more sessions, and all the best. Thank you, thank you, thank you very much. Thank you.

I request, please write your feedback, your takeaway, your learning from this session. Also, anyone left with the attendance, kindly put your name and employee ID in the chat box. Thank you.

Thank you.

Thank you, Dr. Preeti, once again. Thank you for joining us every time.

Thank you. Thank you very much. I love it.

Bye-bye.