How to stop emotional eating?

an easy way and suggested alot, a glass of water may curtail your crave for eating (courtesy: photobucket.com)

‘Emotional’ eating relates with craving specific foods according to our emotions. There are many theories on why people ‘emotionally’ eat such as deal with specific emotions, feel better, to avoid dealing with a situation by eating and so on. It is an individual thing. There is also a difference between physical hunger and emotional hunger. Studies suggest that physical hunger starts slowly and intensifies with time and can have physical symptoms such as stomach ‘growls’, hollow feeling, headaches or nausea and any food will do.

Tips to break emotional eating

1. To start off substitute ‘comfort’ foods with healthier options. For example if you are craving sugar, chocolate etc., sweet foods have fruits or some dry fruit and nuts. They will still provide you with the sweet taste but they will be a lot healthier and less calorific. Important to keep in mind that dry fruit and nuts do contain a lot of calories so just have a handful. If you can’t get over the craving for a particular food then have only a small portion of it. Try to keep comfort foods (i.e. chocolate) in portion small portion bags and if you must have some then have only 1 small portion. It is best to try and dissociate feelings from food slowly. So when you feel you can try replacing the craving with a cup of tea or another activity.

Smart for Life Cookie Diet 14 day Variety Kit

2. This brings me to the next tip. When you feel emotionally hungry try doing another activity which will make you feel good. For example have a pampering bath, or go for a walk, do your hair, read a book, talk to a friend. What will work will be entirely up to you. Whatever you do, try not to linger on the negative emotion or thoughts. For example if you feel low because you don’t fit in a dress don’t start lingering in the thoughts of you wished you looked like you did before, and that you don’t like your body etc. If you don’t fit in the dress plan for things in the future for when you do fit in the dress and do something to take your mind. Make a list of alternative activities that you can do that make you feel good and take your mind of negative thoughts. These could be knighting, gardening, crafts, making a personal journal, making cards, drawing, walking, playing cards etc. An idea could be taking on a hobby. Why not try different classes, languages or flower arranging. Put the list on fridge door and carry one with you, so when you feel like eating pick an activity from the list.

3. Deal with the emotions. There are techniques to self help and self deal with emotions. however, you can replace the behaviors but unless you find the root of what makes a behavior happen it will not disappear. If you feel low you may not comfort eat but unless you find the reason why you feel low and deal with it this won’t change.

In terms of following a diet to lose weight.

Its fine trying to take one thing at the time and not to overload with expectations and goals. If trying to cut down on comfort food and dealing with cravings is too much doing try to follow a weight loss diet as well at the same time.

Make a simple changes such as minimizing snacks or replacing them with healthier options, such as fruits, nuts, vegetable sticks or some protein. Minimize or avoid completely sugary and fizzy drinks (that includes some ready juices), sugary milky coffees and hot drinks, sweets and biscuits.

Reduce carbohydrate intake by reducing bread, pasta, potatoes, pastries and rice. Increase the amount of protein such as meat, fish, eggs, and dairy. Some dairy can be very high in fat, do have then but in moderation. You will find that you can reduce your calories without being hungry with these small changes. A steak with a sauce and big salad can still be very tasty but with a lot less calories that if you had chips or potatoes with it.

Have a protein based breakfast. Protein can make feel full for longer. Carbohydrates can make feel craving for foods, it can also help against craving for sugars and comfort food.

Avoid takeaways, fried foods, readymade meals and processed foods they can contain a lot of trans fats. They are high in calories and not the healthiest. Keep a treat once a week if it is too hard to give them up completely or be quite calorie strict when eating them. If you have to have more than one takeaway per week then has a very small portion. It is not the healthiest way but taking slow steps is better than none at all.

Avoid sandwiches for lunch. If you going to work every day then take a packed lunch. Examples could be an omelet and salad, some tuna and salad or some vegetables and maybe a slice of bread with it, or just opt for a salad, or a baked potato with tuna or soup from the canteen.