How to Stop Emotional Eating

Knowing what is Emotional Eating is one thing, and now a few suggestions on how to stop emotional eating.

Though strong emotions can trigger cravings for food, you can take steps to control those cravings, try these suggestions:
- Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you are probably not really hungry. Give the craving a few minutes to pass.
- Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you are feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
- Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
- Don’t keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don’t influence your decisions at the store.
- Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
- Eat a balanced diet. If you are not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular tomes and don’t skip breakfast. Include foods from the basic groups in your meals. Emphasizes whole grains, vegetables and fruits, as well as low fat dairy products and lean protein sources. When you fill up in the basics, you are more likely to feel fuller, longer.
- Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it is fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan fr how you can prevent it in the future. Focus on the positive changes you are making in your eating habits and give yourself credit for making changes that ensure better health.