How To Stay Away From Emotional Eating
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Emotional eating is very common these days, and I am here to help give some advice and facts behind emotional attachments people might have with food. Here are some situations commonly associated with emotional eating:
Social. When your friends or family are encouraging eating, or you are eating to fit in.
Emotional. Some find food as filling the void. If it is stress, depression, anger boredom, loneliness or many other emotional issues.
Situational. This could be related to TV ads you might see regarding a food special that interests you. This also could include activities that are associated with food such as a sporting event or movies.
Thoughts. This could be negative thoughts one could have about their self worth regarding their looks or lack of will power.
Physiological. When those who eat to cure an issue. This could be trying to cure a headache by eating, or other pain. Or increased hunger because of skipped meals.
Breaking the Habit with a Few Steps:
Identifying the eating triggers- You need to identify which eating trigger is effecting you the most. The pattern of your eating habits might have become a habit, but the goal now is to break the habit.
Finding your distraction or alternative activity- Next time you feel a trigger coming your way where you find yourself wanting to eat, try some of the following:
o Go for a walk
o Call a family member or friend
o Write a letter
o Write a journal entry
o Go take a bath or shower
o Wash the car
o Do laundry
o Any activity your of choice can do as long as it helps you get through the urge to eat.
More than Distractions- Sometimes just distractions wont be quite enough to help get through. Joining a support group, or doing daily meditation might also be a good alternative.
Finally Healthy Snacking- It is not always unhealthy to snack between meals. But finding healthy snacks that will tie you over until your next meal is the goal. Here are some snacks that will help curb your appetite and allow you to snack:
o Handful of almonds
o A cheese stick
o A cup of spinach
o Pistachios and Walnuts
o Simple trail mix
With this help of identifying your personal trigger points associated to emotionally eating and knowing how to replace the bad habits with the good, you can conquer this habit and start to overcome this obstacle one step at a time.