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Emotional Eating Help – 6 Tips to Help You

Ever watch a movie where a woman who just broke up with her boyfriend sits down with a half gallon of ice cream to comfort herself?

Ever hear someone say “I need chocolate. Chocolate solves everything”?

I’m sure you have because in today’s society this is the ‘norm’ and how the media even turns overeating or binge eating into almost somewhat of a joke.

For those that suffer from it, it’s certainly no joke. I struggled with it for years.

This article is going to give you some tips on how to avoid emotional eating but first there’s one more thing that needs to be mentioned.

The first and most important thing is you have to be 100% honest with yourself.

You have to be willing to admit you might have a problem.

If you are turning to food to solve problems and your weight is going UP, UP, UP  and your health is going DOWN DOWN DOWN…then you need to take a step back and accept that YOUR current relationship with food is NOT working.

If you can’t do that then you won’t be able to overcome it…..because you can’t fix something you aren’t willing to admit you have a problem with. Hey…I know it is not easy….I have been there.

Ok, now let’s look at some tips.

Here are 3 tips to help you determine just what might be going inside that makes you want to eat WAY MORE than is healthy for you.

1. Keep a Food diary.

I’ve said it before and I’ll say it again. Food diaries really help!

It may seem like a pain to think about having to write down in a food diary everything you eat  but it will help if you can look at everything you’re putting in your mouth.

Take it a step further than just jotting down what you’re eating – make a quick note of how you’re feeling at the time you eat. This will help you identify triggers/patterns of emotional overeating.

2. What’s your stress level?

One of the common signs of emotional overeating is gaining weight while under stress.

So take note of times you are under a lot of stress (this goes back to that food diary and writing things down) and note whether you find that you always gain weight during those times or not.

3. Professional help.

It never hurts to seek professional help. Emotional eating can be hard to conquer on your own.

A counselor or therapist may really help you – because it is possible that you’ll find emotional overeating to be the cause of some ‘deep dark tucked away’ event in your life that caused you to start turning to food to comfort you.

That was the case for me. And the time I spent to work on my “stuff” with a caring counselor was time wells spent.

A therapist can help you deal with emotional eating or binge eating in a healthy way instead of turning to food to ‘stuff’ those memories/feelings.

Now let’s look a bit further….

These next 3 tips are geared to helping you overcome emotional overeating whereas the tips above were geared more towards helping you decide if you’re an emotional eater or not.

1. Stress relief.

This is a biggie for a lot of us. Most emotional overeaters eat when they are stressed. Can you relate?

So, you are going to have to find a way to relieve stress that doesn’t involve food.

Some examples may be going for a walk, painting your nails (because if they’re wet then you can’t eat), calling a friend, etc.

You need to find what works best for YOU to relieve stress. What works for one person might not work for another.

 2. Swap goodies for goodies

What this means is that you need to find other foods you can swap for your comfort foods.

For example let’s say you love potato chips. You could still eat them but try the baked version instead of the regular version. Or let’s say you love ice cream. Instead of buying that, next time try going for frozen yogurt instead.

Another thing you could do is allow yourself one day a week to enjoy (in moderation) the one comfort food you just can’t give up. So if you just can’t give up that ice cream or substitute a ‘healthier’ option like frozen yogurt then allow yourself to enjoy a bowl every Saturday (or whatever day you choose to be your ‘cheat’ day).

3. Why am I doing this?

Every time you go to put food in your mouth stop and ask yourself why am I doing this?

If you find that you are genuinely hungry then by all means eat.

But usually emotional overeaters eat out of boredom or stress or because of an emotion they’re feeling (anger, sadness, etc).

If you aren’t truly hungry go and do something else.

Lastly…don’t give up. You will have good days and bad days. Just keep moving forward, taking healthy living ONE STEP at at TIME and you will succeed!

And me? I will be here cheering you on, as always!

xx00

Jana

 

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