Getting back on track (GBOT) is a huge problem for people who struggle with weight when they have over-indulged. This video addresses the differences in GBOT between think and not-so-thin people and demonstrates how tapping can help.
Vegetable chips are good for you, right? Well they were probably better for me than potato chips. I still ate too many of them and I ate them too late at night to be good for me. I didn’t feel very good about that so I decided to tap. Here is what I came up with. If you have suggestions for improvement, let me know.
Setup (while tapping karate chop point). Tonight my problem was potato chips. At least they weren’t regular potato chips. These were fancy vegetable chips. While I’d like to feel better about that, the truth is that I ate too much. Too many calories. Too late at night. I wish I had more control over my snacking. And tonight my problem was potato chips. In spite of this, I choose to love and accept myself anyway. Even though I ate more than I think is good for me, I choose to honor and accept myself. Even though my eating feels like it was out of control, I deeply and complete love, respect, and accept myself.
Side of Eye…I didn’t measure them
Under the Eye…I ate too many of them
Nose…That makes me feel bad
Chin…Physically and mentally
Collarbone…I wish I had more control over my eating
Under the Arm…Really, I wish I didn’t need to control my eating at all
Top of Head…I’d like to eat whatever I want, whenever I want it
Eyebrow…But that isn’t the reality of my body and my metabolism
Side of Eye…I am open to understanding more about why I continue to overeat
Under the Eye…I am open to learning to tap before eating any snack foods
Nose…I’d rather deal with whatever I’m trying to “feed”
Chin…Instead of hurting my body
Collarbone…I can change this pattern one bite at a time
Under the Arm…I have the tools
Top of Head…Now I just need to use them
Sometimes it is easy to eat a healthy diet, and other times — not so much! Here is a tapping sequence I’ve used during those tougher times.
The setup (tap on karate chop point). This dieting is getting really hard. Anything that is this hard is probably too hard for me. Controlling my appetite is hard. Controlling my cravings is even harder than controlling my appetite. Planning ahead is hard. Avoiding sugary snacks is hard. Reading labels is hard. Eating a healthy diet is getting really hard. I don’t want to do hard things. I want everything to be easy. I feel like giving up because this is hard. I acknowledge my frustration. I acknowledge my fatigue. I acknowledge my cravings. I acknowledge my appetite. I acknowledge my lack of energy and motivation. Most of all, I acknowledge that these feelings are okay and I’m okay.
Side of Eye…It’s too hard for me
Under the Eye…I feel like giving up
Nose…I want to eat more food than my body needs
Chin…I don’t want to plan ahead anymore
Collarbone…It is too much work
Under the Arm…It takes too much time
Top of Head…I want it to be easy
Eyebrow…I am really frustrated right now
Side of Eye…I am frustrated with my body
Under the Eye…I am frustrated with my metabolism
Nose…I am so tired of this
Chin…This dieting is so very hard
Collarbone…I am losing my motivation
Under the Arm…This dieting is getting really hard
Eyebrow…I don’t like these feelings
Side of Eye…I don’t believe I should really feel this way
Under the Eye…I’m supposed to enjoy everything all the time
Nose…There must be something wrong with me
Chin…I am trying
Collarbone…I haven’t given up yet
Under the Arm…These feelings are only temporary
Top of Head…It may be hard but I choose to remember that I am worth it.
Take a deep breath and let it out slowly. Did anything shift for you? I’d love some feedback on this. Let me know how it worked for you.
I get so many questions about where to start with tapping, what words to say, and whether starting with the negative thoughts is important. My answer is usually the same – “just start tapping”. This video is actually a tapping exercise from the book Don’t Diet: Reprogram Your Weight With Meridian Tapping. During this exercise you are encouraged to just let your mind wander and tap, following your own stream of consciousness. Happy tapping!
This story came from Linda. She said that she was tired, frustrated, and irritable after her difficult day. As any good food addict will do – she turned to food. She wasn’t proud of it, but that day she had faced the marshmallow fluff and it won. Here is the way we started tapping. Feel free to tap along.
Setup: (tapping the karate chop point) Even though I gave into temptation and ate marshmallow fluff by the spoonful today, I deeply and completely love and accept myself anyway. Even though I ate marshmallow fluff in response to being tired and frustrated, I choose to view myself with love and compassion. Even though I ate marshmallow fluff in secret so nobody would know, I choose to get back on track right now.
Side of Eye…First I put some on my brownie
Under the Eye…Then I ate some on a spoon with some peanut butter
Nose…Then I just ate it off a spoon without anything else
Chin…Knowing that I still have these behaviors makes me feel so defeated sometimes
Collarbone…I wasn’t really hungry, but I was craving something sweet
Under the Arm…It was here, easy, and easy to hide
Top of Head…I didn’t eat enough to do a lot of damage to my diet
Eyebrow…But I did damage my confidence
Side of Eye…I also know that once I start, it is sometimes hard to stop
Under the Eye…It’s good to know that I can tap on that issue too if I need to
Nose…I am angry with myself for eating the fluff
Chin…I’m disappointed with myself for eating the fluff
Collarbone…I feel like a failure
Under the Arm…I feel like a fraud
Top of Head…The fluff won, and I hate that
In this case we just started where she was at the time. The words of the setup statement state the truth of what happened, but also state where she wanted to end up –acceptance and able to get back on track. It wouldn’t have been beneficial to pretend that it didn’t happen. During the rest of the tapping the behaviors were described but also some of the negative self talk about eating the fluff. This part can be expanded to cover all of the feelings that come up.
For Linda it didn’t really take more than this. As soon as she acknowledged the behavior and expressed her feelings about it while tapping she experienced considerable relief. She told me later that she did additional tapping on the specific feeling of being a failure at another time and was able to get clarity and relief there too.
As you can see, the tapping doesn’t have to be complicated. You just have to get started.
What do Eight Row Flight, worms, foie gras, mullet, and soil all have in common? They are all things that I couldn’t have imagined in a million years that I would read about or even care about. But, since reading The Third Plate: Field Notes on the Future of Food by Dan Barber I do care. And frankly, I wish I could go back to my state of ignorance is bliss. Reading this book will forever change the way you look at food, farming, and consumerism.
I received this book as an advance uncorrected proof through a www.goodreads.com giveaway. Like many of the giveaways, I’m not sure what drew me to the book. When it arrived in the mail I put it on the shelf for later, mostly because it was visually intimidating. It isn’t a small book and there are very few pictures or diagrams. It just felt overwhelming. Fortunately looks CAN be deceiving. It reads quite easily and although it contains a great deal of technical information it didn’t really cause the book to bog down for me. I have already passed it along to a friend. It was really that informative and good to read.
After finishing the book I made some life changes and have continued to incorporate the information into my life. The book confirmed what I already knew – fresh produce from an organic garden tastes better than the store-bought produce (even the organic stuff). Now I know why, companion planting and crop rotations. I also have suspicions about the origins of my food allergies and gluten issues. I found it difficult to read about the corn, wheat, and soy because, in my mind I have vilified these substances as culprits in my own health issues. The realization that the grains I have consumed have no real resemblance to REAL corn, wheat, and soy and that this imposter phenomenon is what has made me sick actually makes me quite angry. I’m pretty sure that my consumption of meat will continue to decrease and change.
The book speaks to the conceptual and global issues related to farm-to-table eating and sustainable agriculture; however, it leaves me feeling very challenged about how to put this knowledge into practice. Short of growing my entire food supply myself (not feasible), I don’t know the best way to move forward on some of these issues. Imagine the look on your grocer’s face when you ask not only how fresh the fish is, but also where it was caught and how it was killed. Or better yet, ask what was grown in the field along with my tomato. And by the way, what crop was grown in that field the previous year?
I highly recommend that you read the book. Maybe your food habits will change. Maybe they won’t. But I am certain that your view of food WILL change.
Cravings can be intense. Sometimes I’ve been successful with willpower to resist a craving. More often than not, I haven’t. That picture really says it all. When I want chocolate I want it now, I want a lot of it, and I have had fantasies of swimming in a vat of it. Join in with me while I use meridian tapping to address a strong craving for chocolate and a feeling of resistance about even doing the tapping – because I know it works.
OK. I’ll admit it. It was hard for me to read The Tapping Solution for Weight Loss & Body Confidence: a Woman’s Guide to Stressing Less, Weighing Less, and Loving More by Jessica Ortner. It was even harder for me to like it. But honestly – its great. I feel the need to explain, I had just written and published a book on tapping and weight loss too when her’s came out called Don’t Diet: Reprogramming Your Weight With Meridian Tapping. I was definitely feeling defensive and believed that the release of her book would have a negative impact on my book. Actually it might have, but that’s not really the point. I did what I try to always do when I have negative emotions – I started tapping.
Once I had tapped enough to feel comfortable that there is room enough in this world for two books on tapping and weight loss I dove in. You might even say that I “devoured” it. It is written in the same charismatic style that all of the materials from The Tapping Solution are written in. It would be hard to resist smiling at the all-too-honest accounts of self-doubt, overindulgence (food and guilt) and insecurity that Jessica shares. I definitely could relate.
The tapping examples were fantastic, although I would have preferred a few more. The book design and page layout are enviable. The quotes were inspirational and the stories of real women and their struggles were motivational. If there are any negatives (and I’m not sure that there are) one would be the title. There are so many words on the cover that it was difficult to know what the title was without turning to the copyright page. Also, the topic of self-sabotage or psychological reversal was not highlighted as much as I might have expected given the type of challenge being addressed.
Will I read it again? Already did.
Will I recommend it to others? Absolutely. Have even bought copies for gifts.
The book is attractive, informative, inspirational, and potentially life changing.
Have you ever eaten something you had decided you weren’t going to eat or eaten more of them than you had intended? Sadly, it happens to me more frequently than I would like. What usually happens next is the thought “I might as well eat whatever I want because I already blew it.” The tapping exercise below is a good way to help minimize the damage. These words will work for you, even if what you ate or when you ate it is slightly different. Or, you can substitute your own words.
Say this statement and rate the intensity or how true it feels to you on a 0-10 scale (10=very true). “I’m such a failure.” Now say this one and rate it “I already blew it.” Write down your numbers.
Tap on your karate chop point and use the setup statements. Even though I just ate 3 brownies, and they definitely weren’t on my food plan for this afternoon, I choose to love and accept myself anyway. Even though I ate 3 brownies while waiting for my lunch to cook, I choose to love and accept myself anyway. Even though I feel like a failure since I ate those brownies, I choose to love and accept myself anyway.
Side of Eye…I can’t believe it
Under the Eye…I had been doing so well
Nose…This seems like a huge setback
Chin…Its not like I was really hungry
Collarbone…I am actually cooking lunch right now
Under the Arm…I’m nervous that it won’t be good
Top of Head…I’ve made two dishes that I’ve never made before
Eyebrow…That always makes me anxious
Side of Eye…But I’m also excited to see what happens
Under the Eye…I know that I often eat when I am nervous
Nose…But I’ve already blown my food plan
Chin…So I might as well eat whatever I want
Collarbone…There’s no point in controlling my food now
Under the Arm…I’ve already pointed the finger of guilt my way
Top of Head…I’m already wallowing in blame
Eyebrow…So I might as well eat.
Side of Eye…I already blew it
Under the Eye…I already ate something that is on my forbidden list
Nose…I ate way too much of it too
Chin…I might as well go ahead and eat whatever I want
Collarbone…That’s what quitters to
Under the Arm…I’m a guilty and shameful quitter
Top of Head…Ouch! That hurts!
Eyebrow…Sometimes I do give up
Side of Eye…Sometimes I don’t
Under the Eye…I don’t have to give up just because I made a mistake
Nose…I have options
Chin…I have choices
Collarbone…I already blew it might not be totally accurate
Under the Arm…I wouldn’t tell anyone else to give up just because of a simple error
Top of Head…I’m not going to tell myself that right now either
Eyebrow…I can start back on my food plan whenever I choose
Side of Eye…Including now
Under the Eye…This is just a setback
Nose…I can get back on track right now
Chin…In fact,, I am back on track right now
Collarbone…And I can stay back on track if I choose to
Under the Arm…I’ve been back on track for several minutes now
Top of Head…I am feeling better already.
Take a deep breath and let it out gently. Say your original statements again and rate them. Notice any shift you may have made. If the intensity is still higher than a 3 or 4, keep tapping with the above examples or better yet, use your own words. For many people there will be a shift to a slightly different thought, feeling or belief. Feel free to continue tapping on the new thought or write it down for later work.