Fwd:Are You Really Having a Fat Day?

[Guest guest]

This is an oldy but goody. :-) I saw some of you talking about having a

" fat day " so thought I'd repost this.

Gena

> Are You Really Having a Fat Day?

>

> Forget that it's physically impossible to put on 5 pounds overnight.

> Forget that you were perfectly happy with your body yesterday. When

> you're having a " fat day, " you're vulnerable, irritable and, frankly,

> not too logical. Here's how to help get a grip on those thoughts:

>

> IT'S NOT ALL IN YOUR HEAD

> There are plenty of legitimate reasons you might feel bigger from one

> day to the next, and none of them have to do with actual fat. Often,

> you're just bloated. Many women tend to feel fattest just before

> their period when hormonal changes trigger fluid shifts from inside

> to outside of cells. Some women gain 2-5 pounds because of water

> weight, but it goes away when your period starts.

>

> Another cause of water retention is stress. When you're tense, levels

> of the stress hormone cortisol rise, which can cause retention. Even

> something as mundane as humid weather can trigger a fat day. When

> it's hot, you're tissues retain more fluid--as a result, you end up

> feeling heavy and sluggish.

>

> Truth is, practically any change in your daily routine can trigger

> a " fat day " attack. Maybe you skipped a workout or ate a larger

> dinner than usual which affects you psychologically. Realize that

> even if the scale registers a 2 pound gain, that's far too little to

> make a visible diference on your body.

>

>

> MENTAL MISTAKES

> Think about it: the last time a fat day hit, were you disappointed

> with your boss? Upset with your boyfriend? Distressed? Often, we

> blame our bodies for problems that have nothing to do with it, says

> lee Roark, founder of Beyond Hunger, an eating disorders

> program. It's far easier to say " I feel fat " than to focus on the

> real issues that are concerning you. To stop blaming your body, try

> the following:

>

> Evaluate what you thought, felt and experienced in the moment prior

> to feeling fat. Angry? Anxious? " Most often, disgust with your body

> is only a symptom of your insecurity, disappointment, or frustration--

> not the cause of it, " says Roark. Confusing our true emotions with

> feeling fat is an easy mistake to make, however, because how we feel

> about ourselves is inextricably linked to how we look. And since

> women often measure themselves against thinner friends or models and

> actresses, it's no surprise they end up feeling unhappy about their

> bodies--and as a result, themselves.

>

> Once women can recognize that this type of comparison is destructive

> to their self-esteem, they can short-circuit the feelings of

> inadequacy that are so often intertwined with feeling fat.

>

>

> SHUT UP, ALREADY!

> Of course, talking yourself out of a fat day is easier said than

> done. Even when we know those feelings are irrational, they tend to

> linger. Reciting positive affirmations should get you over the

> initial fat attack, but you'll have to permanently change destructive

> thinking to get rid of fat days for good.

>

> ~ Define what a healthy weight range for you is. Since body weight

> normally fluctuates by a few pounds whether you feel fat or not,

> fixating on one number on the scale will only compound your problem.

> Give yourself a 4-5 pound leeway and develop a healthy eating and

> exercise routine to help you stay within that range.

> ~ Keep a food diary and exerise log to track your eforts. The next

> time a fat day hits, flip through your notes to remind yourself of

> what you have been doing right. This tangible proof should help chage

> your perspective. Conversely, if you've been stress eating or

> slacking off, you'll see exactly where the problem lies.

> ~ Get in the habit of writing down positive self-statements and

> recite them aloud. Try, " I am active and healthy, " or " I am proud

> that I exercise 3 times per week. " Focus on your good behaviors and

> positive thoughts will follow suit. When you know you've exercised

> and eaten right, it will be easier to think of yourself as a person

> who can and should love her body.

>

> Finally, keep in mind that fighting fat days requires changing your

> attitude and beliefs about your body, and that takes time. The good

> news? " Women who like their bodies no longer have fat days--no matter

> what their size or weight, " says Roark. That's not to say you won't

> ever feel sad, anxious or angry, but you'll no longer blame those

> feelings on your body.

>

> Once you acknowledge that your self-attack isn't legit and you learn

> to praise the body you've got, you'll be able to bid farewell to fat

> days forever!

>

>

>