5 Ways to Overcome Emotional Eating by Toby Amidor in Diets & Weight Loss, Healthy Tips, August 6, 2012
We eat when we’re happy, upset, stressed, bored — you get the picture. Oftentimes, these emotional indulgences become a more frequent event leading to weight gain. Use these 5 tactics to gain control.
#1: Recognize Hunger
Do you find yourself having an overwhelming desire to munch even when you’re not truly hungry? It could be that you’re bored or stressed—this type of emotional eating is a behavior we teach ourselves over many years— it takes time and effort to really gain control of it. The next time you get the urge to dig in, ask yourself “What I am really feeling”?
#2: Keep a Food Journal
Many people plop down after a long day and become a couch potato for the rest of the night. Munchies soon follow—an endless bag of chips or pint of mint chocolate chip ice cream. Being able to pinpoint the exact times you indulge and what you indulge in is imperative. Keep a food journal for several weeks and you’ll realize your patterns. Take it a step further and rate your hunger from 1-10 (10 being extremely hungry)—and you’ll get an even better picture of when you’re mindlessly munching.
#3: Distract Yourself
Oftentimes we use food to provide comfort after a fight with your spouse or deal with a crabby boss. You may also find yourself so elated about your new promotion, that you “deserve” a huge slice of chocolate cake a la mode. Curb emotional cravings by finding a non-food related distraction instead. Take a warm bubble bath, call a friend, read a magazine or take up knitting. A 2009 study in the Journal of Eating and Weight Disorders found knitting helped participants lower their anxiety when it came to food.
#4: Get Your Zzz’s
Lack of sleep increases your cortisol levels, a hormone that goes up when you’re stressed or anxious. Once your emotions are in full swing, mindless emotional eating won’t be far behind. A recent study published in the International Journal of Obesity found that folks who slept between 6 to 8 hours had lower stress levels and were more likely to achieve their weight loss goal. So turn off your favorite TV program (DVR it!) and step away from all electronic devices— they’ll all be there in the morning.
#5: Exercise Regularly
A 2012 study in the journal Appetite found that folks who exercised while at work (i.e. took a brisk 15 minute walk during a break) ate less chocolate than those who didn’t exercise at all. Regular exercise has been found to help decrease stress and put you in a good frame of mind. A positive attitude is sometimes all you need to help make healthier decisions.
TELL US: How do you overcome emotional eating?
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Tags: emotional eating, stress, weight loss
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That sprinkle doughnut up there isn't helping
I know right, LOL
You can visit my blog for all the healthy recipes you're looking for and let me know what you think.
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Another reason why some people crave sweets and chocolates in particular is due to a lack of magnesium in their diet. Eating a food or taking a supplement that is rich in magnesium, such as blackstrap molasses, with help with sugar cravings.
in what form does one take Molasses
Hmmmmm. So what do I do about the fact that I don't want to eat when I'm stressed. I don't binge. I stop eating, which also isn't healthy. And trust me, it doesn't not help one to lose weight.
great advice… I used to keep a food journal and i remember it really helping me…well somewhere along the line I decided I didnt need to keep one anymore and slowly but surely I started sneaking in unnecessary snacks and over time started gaining a little weight. You dont realize how much something works until you stop doing it! Keep a food journal even if you are fit and think you got it all under control…you can never be too aware and you never know what you may learn about yourself.
You can always just cook your version of food healthier – more guilt free. Everything in moderation is okay!
Drinking plenty of water is suppossed to help curb cravings too. It keeps your belly full and it hydrates you at the same time.
#1 for me is to do something else. Get out of the house for a quick walk. Do 30 sit ups. Chug water. Call a friend.
If you do these things and still have a craving, eat a small bite or look for a healthier alternative. I have a lot of guilt-free, low/no sugar recipes on my blog that will satisfy a sweet tooth.
these are all great ideas and they have worked well for me in the past…..I am in a lull due to various medical issues but have not given up on these practices….so I know the weight will come off….