For some, it takes a major event to trigger emotional eating -- getting fired or going through a divorce; for others, it's a constant struggle: the traffic on the way to work; the jammed photo copier; a tough day at the office ... the daily grind can lead to a seemingly unbreakable habit of turning to food to make it all better.
Emotional eating can sabotage your weight management efforts. Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success.
Sometimes, the desire to eat has nothing to do with a rumbling in your stomach telling you that you need to eat. We get a strong longing for foods -- particularly fattening, comforting foods -- when emotions spike or plummet. We want to eat and we think nothing else will do.
Personally, for me, eating was more about rewarding myself. Then later it became a way to satisfy a craving. I think the more you indulge yourself the more cravings you’ll have. So I defeated those cravings by eating something every three hours. Just remember to avoid empty calories. Eat something that will give you part of the nutrition you need for the day. When you use the small meal plan 5 or 6 small meals a day, it is easier to keep track of the amount of nutrition you're getting each meal.
The worst part about emotional eating is it actually causes your problems to multiply. Eventually, instead of avoiding the issues you're stuffing down with food, you've created another one altogether -- weight gain, guilt about eating, worsening health ... and then it starts all over again.
If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.
o Step One: Identify Your Triggers
o Step Two: Recognize Hunger Signals
o Step Three: Limit Trigger Foods
Simply stop stocking your fridge and pantry with the foods you binge on.
o Step Four: Don't Skip Meals
Skipping meals almost always leads to over-eating.
o Step Five: Create Alternatives to Eating
Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.
When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day.
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