Descubre tu coeficiente alimenticio y pierde peso: Libera el poder de la pérdida de peso co

by Susan Albers

Susan Albers, doctora en psicología presenta un programa de tres pasos innovadores para conquistar el impulso del comer emocional– un enfoque práctico, prescriptivo, proactivo utilizando la inteligencia emocional que te ayudará a bajar de peso, comer saludablemente, con atención plena, y no agregar más kilos. Este libro va más allá de dietas tradicionales para explorar la relación entre las emociones y la alimentación, que revelan cómo, cuando aumentas tu inteligencia emocional, aumenta naturalmente tu capacidad para gestionar con éxito su peso. Al explicar el vínculo entre un alto coeficiente y una buena relación con la comida, la psicóloga clínica doctora Albers te guía a través de las barreras emocionales más comunes a la alimentación saludable y consciente, y ofrece 25 herramientas y técnicas que puede utilizar para adaptar el plan a sus necesidades individuales.
Basado en docenas de estudios clínicos que asocian una baja inteligencia emocional con los malos hábitos alimenticios, incluyendo comer después de estar lleno, comer sus cosas favoritas cuando está enojado o aburrido, y comer en exceso alimentos. Este libro ofrece esperanza y ayuda que funciona para cualquier persona, no importa cuántas veces han tratado de manejar el comer emocional en el pasado.

Genres: Health, Nonfiction, Self Help, Psychology, Personal Development, Food

336 pages, Kindle Edition

First published January 1, 2012

About the author

Dr. Susan Albers is a psychologist at the Cleveland Clinic and the author of nine books. Her work has been quoted in O, the Oprah Magazine, the Wall Street Journal, Self Magazine and Natural Health. She provides mindful eating lectures at women's groups, organizations and colleges. Dr. Albers has been a guest on NPR and Dr. OZ T.V. show. www.eatingmindfully.com. Be a facebook fan https://www.facebook.com/eatdrinkmindful or INSTAGRAM: @DrSusanAlbers

Get a PRE-ORDER Bonus when you order HANGER MANAGEMENT: 28 DAY MINDFUL EATING VIDEO PROGRAM plus a stress management program to calm and soothe without food! (297.00 worth of bonuses) if you order BEFORE December 23rd, 2019. Just send your receipt to DrAlbers@eatingmindfully.com

Reviews

[Tracy · Rating 3 out of 5]

I believe this book is really designed for people who know how and what to eat to be healthy and lose weight - but find that they don't do so or get tripped up by stress and emotional situations. I'm in that camp. Susan Albers combines behavioral research and anecdotes from her private practice to illustrate how we lose touch with our emotions and how that shows up in our eating habits. Lots of tips and suggestions and lots of acronyms.

So why three stars? I found it a bit repetitious at points - the most practical approach to not allowing emotions to cloud how we eat is to understand what we're feeling and why and to eat consciously. Variations of this general approach show up for lots of different situations. I also found the layout of the book somewhat distracting - lots of text boxes that ran over multiple pages made it harder to concentrate on the book and absorb the ideas.

Other reviewers note that the author focuses a lot on self-esteem and I agree - I don't necessarily need help in that department - so I did find myself skimming. I skipped the trauma section entirely.

Has Albers gotten me to slow down and think about my food choices and how my emotions play in to those choices? The answer is yes - so three stars.

[Lize · Rating 3 out of 5]

Ik vind de boeken van Susan Albers goede zelfhulfboeken. Het zijn dan ook wel echt "doeboeken", als je ze gewoon leest heb je er niet veel aan. Ze wisselt voorbeelden uit de praktijk af met eigen ervaringen, theorie en resultaten van onderzoeken en experimenten. Die afwisseling maakt het boek tot een leuk geheel en niet te zwaar. Je kan ook kiezen wat je leest en waar je aan wilt werken, als bepaalde thema's nog te moeilijk zijn sla je die (even) over en ga je naar het volgende.

In het begin van het boek worden de EAT-methode en OBBBO-formule uitgelegd en eigenlijk is de rest van het boek daarop gebaseerd.
De OBBBO-formule werkt als volgt:
O: Observeer. Stop even met wat je doet. Stem af op je gevoelens. Maak van dit ogenblik een beslismoment.
B: Bezinken. Laat je bewustzijn minimaal tien seconden op je inwerken.
B: Begrijpen wat je voelt. Benoem eerst met een paar woorden wat je voelt. Vraag je dan of of je gedachten worden geleid door inzicht of door emotie. Richt je aandacht ten slotte op je lichaam. Geeft dat signalen over hoe je je voelt?
B: Blijf in dit moment. Doe gerichte ademhalingstechniek. Merk op of je geneigd bent je emoties te verdringen. 'Stap in' je gevoelens in plaats van ervoor weg te lopen, en vraag je af hoe je ze in je voordeel kunt gebruiken.
O: Opties. Geen jezelf ten minsten twee keuzemogelijkheden. Die kunnen specifiek over eten gaan of je een alternatief bieden om je lichaam tot rust te brengen.

De EAT-methode:
Stap 1: Erken je gevoelens.
Veranderingsmechanisme: leer je gevoelens op te merken, te benoemen en te voelen.
Stap 2: Accepteer je gevoelens.
Stap 3: Toeleggen: richt je op positieve manieren om met je gevoelens om te gaan.
Veranderingsmechanisme: leer op een positieve, gezonde manier om te gaan met je gevoelens.

Susan geeft meer uitleg bij deze methodes, tips en toepassingen die bij de hoofdstukken passen. Ook krijg je als lezer tips om meer mindful te gaan eten.

Ik vind het een goed boek en denk dat het voor emotie-eters echt wel een hulp kan zijn als je voldoende oefent. Het enige nadeel vind ik, is dat je wel merkt dat het een Amerikaans boek is.

[Johanna DeBiase · Rating 5 out of 5]

Most people would probably be surprised to hear that I am an over-eater because I'm not overweight. I wasn't going to share this at first because it's kind of embarrassing. But it's true. I chronically over-eat and make myself sick, like nauseous, and then deal with bloating and gas because of it. Gross, right? Well, this book was so enlightening. Honestly, I was able to start putting these ideas into action before I even finished it because just becoming aware of emotional eating opened my eyes. I didn't realize that I over ate when I was bored and stressed. Dinner was always stressful. Watching TV and going on social media is always boring. So I just ate more. I've made dinner less stressful and I've learned to stop and check in with how I am feeling before I eat so I can simply be aware. I also recognized that I eat way more when I'm socializing so I've learned to order healthier food when I'm in a big group. I've realized what foods I'm most likely to binge on and I've made mental notes to only eat a little bit of it. Basically, it's conscious eating or mindful eating. But not in a generic way like I'd seen before, instead personalized to me. It's helped me so much. I look forward to a lifetime practice. Also, it got me into learning more about Emotional Intelligence and I plan to read more books about EQ. So, yay.

[Amy · Rating 3 out of 5]

Some useful tools for mindful eating but a bit long for me. I think it would have been more helpful to have just the tools in a shorter book with just a brief introduction. Time will tell if the tools are helpful.

[Stacy · Rating 4 out of 5]

Basic, practical advice and tools that will improve anyone's health situation... if only they actually use it! That's the problem with what will really work and last: it's not exciting and it's actual work that seems like it should be easy, but in real-life is difficult in a world where we often distract ourselves rather than face our issues. I've often said that my nutrition degree is nice, but what I really need to help most clients/patients is a psychology degree. I think this book argues that point nicely.

[Katy · Rating 3 out of 5]

This one was bordering on a 2.5. I thought it's content was great, took away a lot of tips on mindful eating and tuning in to feelings before making food-related decisions. My problem with the book lie solely in its format. There were several asides, exercises and checklists that fell in the middle of other paragraphs. I feel like a lot of content could have been integrated better and edited down.

[Aubrey George · Rating 2 out of 5]

2 stars. Don’t plan to recommend or read again. Some books have timeless wisdom, and some have common knowledge presented as scientific breakthrough.

It’s not clear whether the book was academic or self-help, and the book was much longer than necessary. I’d say this is yet another book that could have been a blog post.

Perhaps we just live in a time when the value of authors is the number of acronyms they’ve trademarked.

[Sharon Allen · Rating 3 out of 5]

Some decent exercises in the back, but it still feels like a weight loss book. Something I value about Intuitive Eating eating is that it goes hand in hand with Health At Every Size. This briefly mentioned coming to terms with Body Image but still seemed to get sucked into diet language.

[Mette · Rating 5 out of 5]

As someone who has had a difficult relationship with food since birth, I have found so much wonderful advice that has already begun to help me deal with my food issues. Written with a frank but non-judgmental voice, Eat.Q is the right amount of supportive, inspiring, and educational.

[Simon Eisenstein · Rating 2 out of 5]

This book is definitely not geared towards me, but in trying to look at it objectively I still feel that much of the content was repetitive and could have been cut out. I did really appreciate the chapter on trauma though.

[Kirby · Rating 4 out of 5]

This author came to the same conclusions I did about weight loss strategies. These strategies lead me to a loss of more than 50 pounds and has helped me keep the weight from returning.

[Elaine · Rating 4 out of 5]

One of the only impulse eating books I've found helpful.

[Donna Foti · Rating 1 out of 5]

Interesting but a bit long.

[Deb · Rating 5 out of 5]

** Raise your Eat.Q.!**

Put down those diet books, and raise your Eat.Q. instead.

A synthesis of the concepts of emotional intelligence (EI), emotional eating, and mindfulness, Eat.Q. is the capacity to make healthy food choices from an insight-driven mindset vs. an emotion-driven one.

To raise your Eat.Q., Susan Albers presents her EAT method (which, thankfully, is anything but a diet!):
"A combination of mindfulness and emotion-regulation skills adapted from the EI model, EAT helps you harness your emotional intelligence to alter your relationship with food and make healthy eating decisions. It can help you manage your eating, withstand cravings, and recover from slips or binges, even if you've struggled in the past. Here's your direction: increase your EI, and you increase your ability to stop emotional eating...However, to make the best use of this new tool, you must be willing to see the `problem' of overeating in a new way. It's not a nail you can pound into submission with a hammer--this is, with dieting. It's a mind-body issue that restriction can't fix." (p. 60)

Appropriately enough, her book is like a delicious three course meal. The first part of the book looks at how the four dimensions of emotional intelligence (EI)--the abilities to perceive, understand, use, and manage feelings--influence your relationship with food. By strengthening these abilities, you'll be more likely to take a mindful pause and respond vs. react when it comes to making food decisions. The second part of the book explores the common barriers to raising Eat.Q.: dieting, pleasure seeking, social eating, stress, and emotional trauma. (Ring any bells with you?) The final part of the book presents 25 tools for putting the EAT method into your daily practice.

Just to whet your appetite, here's the list of those tools:
*E*: Embracing Your Feelings, Learning to Reconnect
1. Build Your Emotional Vocabulary
2. Words That Make You Go "Mmm"
3. Be Here
4. Firm Your Muscles, Firm Your Resolve
5. Emotional Status Updates
6. Rating *Want* to Eat Versus *Need* to Eat
7. The Mindful Bite
8. Open Mind, Closed Mind

*A*: Accepting Your Emotions, Understanding Their Meaning
9. Play to Your Strengths
10. Mental Makeover: Reframe That Feeling
11. Try a Little Tenderness
12. Predict Your Emotional "Weather"
13. Take a "Time-In"
14. Give Habits the Slip
15. Squash Your Desire to Emotionally Eat--Write Away
16. Dig In to a Therapeutic Dose of Produce

*T*: Turning to New, Positive Alternatives to Eating
17. Taming Your Impulses
18. Empowering Words
19. Eat.Q. "Yoga"
20. The Craving Block
21. Believe It, Achieve It
22. Cash Only, Please
23. Ordering Up Emotionally Intelligent Eating
24. Follow Your Nose
25. A Tool for the Chew-Happy

Realistic, resourceful, and really, really good, Susan's book clearly delivers on its hope:
"I can't promise that you'll always manage every feeling or always make the eating decision that benefits your health and well-being. But as you learn more about the emotions that drive you to seek comfort in food and sometimes sabotage your decisions, I hope you'll feel an incredible transformation and awareness grow within you. You'll be able to move ten steps ahead of and actually stop emotional eating in its tracks--now, not after the fact...My goal is to help you exit diet mode--the emotion-driven state of mind that persuades you that merely restricting your food intake will result in permanent weight loss--and enter Eat.Q. mode. There's a world of difference. Diet mode is `you feel it, you eat it,' while Eat.Q. mode is `you feel it, you use it.'"
(pp. 32, 86-87)

So, if you want to raise your Eat.Q., I highly recommend (mindfully) eating up this book.

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

Eat Q is a straightforward and somewhat dense book about understanding the emotional and psychological reasons for overeating (and how to approach the changes needed to fix that behavior). Unlike diets, which most often rely on eating less food or only certain types of food, Eat Q goes to the root of the matter and explains all the complex motivators, triggers, signals, and impulses that so often causes the weight in the first place. As such, it provides a much more sustainable long term weight loss and health goal since it addresses the problems, not the symptoms, that led to the weight gain.

The author presents the information in a very straightforward, if dry (the few graphics in the book are simple black and white power-point type graphs), presentation of the facts using case studies and patient experiences upon which to draw her conclusions. As such, the book does not pander or talk down to the reader and definitely isn't an empty 'rah rah' cheerleader tome bent on a quick high that ebbs shortly after the book is finished. Which isn't to say the book isn't motivating - since the author provides a very clear and easy way to address the stress or emotional overeating problem and finally break the cycle that so many people find themselves in with career dieting.

The book is broken down into three parts: What is Eat Q (identifying emotional eating and addressing it), Barriers to Eat Q (dieting, pleasure seeking, social eating, stress, trauma), and Tools for Success (embracing feelings, accepting emotions, turning to positive eating).

In all, although the book is a bit dry with a lot of psychology terms and acronyms (too many acronyms, to be honest), I found this to be a very informative book and look forward to using a lot of the solutions presented within. This is the perfect book for an online reader like a kindle.

Received as an ARC from the publisher.

[Francis · Rating 2 out of 5]

In Eat Q, Dr. Susan Albers had given a good job in defining very clearly what is emotional intelligence, and her book has given us a deep insight of emotional intelligence, together with Mindful Eating, a concept she coined during her years of consulting patients. However, I do not deemed fit Eat Q to be suitable for people who want to lose weight.

I find that the writing style of the book tends to be too academical. Yes, I agree that Eat Q is being informational in supporting all Dr. Albers's theory with all her citations and supporting experiment. However after reading the book, I do not felt excited or convinced to try her suggested methods. The reading journey seemed that I have attended a health lecture. Eat Q fails to relate to me, it simply throws facts on the wall and tries to draw me some conclusion.

The book is disorganized. I read the whole book from front to back. During the reading, I have to flip to different sections of the book several times as there are many "see Chapter __". For some instance, I thought I am reading my college textbook, which I need to flipping among different chapters to figure out what the book is talking about. For casual reader or readers seeking weight loss solution, I do not think that you want to keep flipping half the book to read the reference by the authors.

The book is divided into three parts - introduction, causes of emotional eating, and tools to lose weight. Even though it is spilt into three distinct parts, I found that the tools are scattered all over the book instead of organized in one section as the whole book aims to be.

I will hold my comment about the effectiveness of the tools (as what the books) yet because I have not tried them.

[Joey · Rating 5 out of 5]

A non-traditonal book that helps readr losses weight. I always believe in mindfulness and this author brings eating mindfulness to a higher level.

If you examine your relationship with food closely, you will find you have some unhealthy habits or preference to eating. Be it you crave certain food at times, you can't stip munching, or you overeat. The author helps clients and us tackle these eating problems large and small, by providing concrete background knowledge, advices and exercises.

I not only know about myself more, but also on a journey to build up even healthier eating habits and cut unhealthy ones.

[Lynne Page · Rating 5 out of 5]

This book is a life changer.

As someone who has always struggled with my weight, my self-esteem, and my boredom eating, this book has been a real eye opener and has given me new tools to help not only cope with how I deal with food, but also with how to make my life better in all aspects.

I picked this book up because I am studying Emotional Intelligence right now, but this was much more of a handbook in how to manage your emotions than the original textbooks actually are.

If you're tired of all the fad diets and want something that can explain how you feel and help you learn new habits, this book is right for you.

I can't give it enough stars.

[Aya Eldighady · Rating 4 out of 5]

EAT-Q is a great journey from Emotional Eating to Mindful Eating using practical tips and exercises.

Many people say "I will loose wight" or "I will move to heather life-style" or "I will stop eating junk food", but they give-up after very short period without understanding why!! This book provide us with clear answer, that happens because our emotions control our minds and decisions. It also provide us with the great EAT-Q techniques to change our eating habits, make mindful food decisions and enjoy being healthy.

[Leenda dela Luna · Rating 2 out of 5]

Yet another book which assumed and told me:
1. I have low self esteem
2. I feel extreme guilt if I overeat
3. When I feel guilt for overeating, I eat more
4. (new twist) I am obsessed with chocolate

... none of which are accurate. Therefore, I found most of the advice and tips to be useless. But I passed the book on to a friend who's more receptive to "you do everything wrong and hate yourself for it; here's how to stop".

[Joni · Rating 3 out of 5]

My schedule right now only allowed for a quick perusal of this book, but there was definitely some good stuff in there about how our emotions are tied to our eating habits and how we can overcome negative emotions and habits when it comes to food. This might be one that I buy down the road so I have it for reference when I'm trying to focus on more mindful eating.

[Tracy Hrycyk · Rating 3 out of 5]

I couldn't even finish reading the book. I really wanted to like it. but I kept looking g to see if the chapter was almost done.

it felt more like a textbook read. it was very dry. author didn't keep my attention. I'm not going to force myself to get through a book when there are so many books out there.

[Jessica · Rating 4 out of 5]

Very interesting way of trying to control poor eating with the use of emotional intelligence. Not a diet book, but a suggested new theory of paying attention to your food - with lots of real research sources used, personal anecdotes from people making change, and exercises too.

[HadiDee · Rating 2 out of 5]

A book that can't make up it's mind if it's an academic text/research summary or a self-help book. There's some interesting stuff but the book book is overlong, dense and quite dryly written. The method - stripped of the mnenomics and formula is before you eat ... stop, breathe and think.

[Dora · Rating 2 out of 5]

I did not like this book. That is not to say that it is a bad book, but as an obese woman it felt like another let's blame the fat person for being emotionally immature books. The more I read the less I thought that the author's premise was valid.

[Amy · Rating 3 out of 5]

Good book on changing your eating habits. Really thinking about why I'm feeling something is helping me to control my eating a little more.

[Valerie · Rating 4 out of 5]

Good tools, and a nice counterpart to Intuitive Eating!

[Jaymie · Rating 4 out of 5]

This really gave me things to think about - new insights into the thought and emotional processes at work as I make choices about health and eating.

[Lea Bowski · Rating 3 out of 5]

There's some good stuff in here and I appreciate the mindfulness approach to eating, something I need to work on more, but I feel like the presentation was a bit chaotic.

[Lauren · Rating 4 out of 5]

excellent work on mindful eating!