Emotional Eating

Emotional eating is something that I think a lot of us can relate to.

I didn't realize how much I went to the fridge or cupboard, even just out of boredom before doing my first nutritional cleanse.  Stress, can do amazing things.  I now realize that when I eat the foods that I used to go for when feeling stressed, I actually feel worse.

With proper diet and nutrition, I am better able to handle stress. (most of the time). Now, before I eat that cookie, or go for a bag of chips, I ask myself  "Do I really need this"?  Most of the time the answer is going to be no.

I find journaling is also great for staying on target. Keep track of what you are eating on a daily basis, and see if there is a pattern that has not been noticed. How are you feeling when you are grabbing for that cookie?   Once the emotion is recognized, it is easier to start working on it.

Don't let one bad snack or meal discourage you.  Just get right back on track the next day.

What are your tips for dealing with emotional eating?  Paul and I would love to hear them.

Here are some tips that I found in an article from the Mayo Clinic.  The full article can be read at the following link:  Tips to get your weight-loss efforts back on track

Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
• Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.

If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.