Avoid Emotional Eating With These Important Tips
Experts estimate that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating.
Recognizing the signs
1. Understand how emotional eating. Emotional eating occurs when you use food to manage your feelings, rather than satisfy your hunger. This can trigger guilt and create a cycle where you eat because you feel bad and feel bad because you eat. Positive feelings can also play a role if you associate food with the celebration.
2. Keep a balanced perspective. It is normal to enjoy food and enjoy sharing with others. Concerns arise when emotional eating interferes with your health and wellness.
3. Ask yourself if you feel out of control. You may have lost control of your eating habits if you want to make healthier choices, but keep going back. Be honest with yourself if you resolve to have yogurt for breakfast, but end up stopping for a bacon sandwich on the way to work.
4. Write down your wishes. A strong desire for a specific food is a common symptom of emotional eating. If you are really hungry, everything on the menu is likely to sound attractive. When you are depressed by a recent breakup, ice cream may be the only thing you want to order.
5. Assess your hunger levels. Another danger sign is eating when you feel full already. Slow down and decide whether you really need another using potato puree.
6. Consider your family history. The way you eat can be grounded in models that began in childhood. Perhaps you were rewarded with a homemade cake when you got good grades.
Develop a healthier relationship with food to control emotional eating
1. Keep a journal. It is easier to detect patterns when you write when and why you eat. You may notice that you snack on potato chips when you’re bored, even though you’ve just eaten a full meal.
2. Replace healthy foods. Cravings can be used to benefit you if you reach nutritious alternatives. pita triangles home soaked in olive oil can replace the fries with ketchup. Indulge in fresh fruit when you want dessert.
3. size control portions. The elimination of all your favorite treats can cause a backlash of deprivation. See if a sliver of pie makes you just as happy as a big slice and savor every bite.
4. Search distractions. Participate in productive activities that take the mind of your stomach. Go for a walk, read a book, or do some housework.
5. Develop positive coping techniques. comfort foods only provide short term relief. Find more effective ways to manage daily stress, such as meditation, music, or physical exercise.
6. Avoid the temptation. If you find your favorite cookies too unbearable, evicting them from your kitchen. Choose a restaurant specializing in grilled fish if you have trouble decline fried chicken.
7. Get enough sleep. Being a chronically tired brand you more susceptible to overeating. Aim for 8 hours of sleep each night. Take a warm bath before bed to raise the temperature of your body if you have trouble falling asleep.
8. Reward your good behavior. Reinforce the positive changes you make in your behavior. Set realistic goals and congratulate yourself when you reach them. Buy yourself something special or visit your favorite museum.
9. Seek professional help. If you need help to change the way you eat, speak with an expert. Consultation can clarify the underlying issues you need to address. Nutritionists can advise you on a diet that will work with your individual lifestyle.
Free yourself from emotional eating so you can protect your health and enjoy your food more. These methods will help you to control.