Cues and Solutions to Emotional EatingWhen you consume large quantities of food – usually "comfort" or junk food – in response to your feelings instead of hunger, then you are a "victim" of emotional eating. Learn to recognize some of the common emotional eating cues and let us look at solutions to this vicious cycle that causes more harm than good. Some of the common reasons for emotional eating are: Feeling of hopelessness
Lack of Appreciation
Lack of Control
Anger
Anxiety, Stress and Sadness
Boredom
If you fit into any one of these profiles, then, you are an emotional eater. Accepting why you eat the way that you do is a big step towards breaking this vicious cycle of emotional eating. Emotional eating does not resolve anything but actually causes your problems to multiply. As you are stuffing down food to avoid the issues, you are actually creating another issue – weight gain, guilt for overeating, health problems. The good news is that there are solutions and tactics to end emotional eating. Step 1: Identify Your Emotional Eating Triggers All of us have different reasons for emotional eating; identify your emotional eating trigger. Keep a food diary and record how you are feeling and what you are eating. Make a note of how often you feel this way and how much you eat. You will soon find that your emotional eating has a pattern. Do you overeat when you are feeling lonely? Do you binge when you are angry? The only way to get the true measure of your own personal emotional eating triggers is seeing your habits in black and white. Plan alternatives to eating Plan alternative activities to eating so that you will have another option when you are faced with a similar situation or/and feeling. Exercise and walking helps relieve stress and anxiety; it generates energy and makes you feel good about yourself. Try yoga; relaxing your mind and body is a great way to take a step back from big emotions before you do something that you might regret. Step 2: Limit Trigger Food Stop stocking your fridge and pantry with "junk food". When you feel an urge to "binge", nibble on carrots or celery sticks; it is a healthier choice. Drinking herbal tea or water can also curb cravings. Step 3: Avoid Skipping Meals Your body and mind needs food for energy. Skipping meals almost always leads to over eating. Select foods that are healthy when planning your menu for breakfast, lunch and dinner. Step 4: Create Alternative to Eating Planning other alternatives like reading a good book, listening to music, dancing, writing or pampering yourself to a good bubble bath or a massage can help you relax and avoid bingeing. Talking to friends and finding support groups is another way to get the support that you need instead of reaching for food for comfort. Don't Give Up When you "trip" (you will…we all do!), don't give up! Do not punish yourself; just start over the next day. Changing bad eating habits takes time, patience and perseverance. As you continue to focus on the positive and learn from the mistakes, you will eventually reach the goal of overcoming your emotional eating habits. |