Helpful Hints to Overcome Emotional Eating

Whether we eat simply because we are feeling sad, depressed, angry, stressed, happy, or bored, emotional eating can take a toll on our health and fitness goals.

It's time we STOP allowing our emotions to control us and it’s time we START controlling our emotions!

The key to curbing emotional eating is to figure out what TRIGGERS you to grab that cookie, bag of chips, bowl of ice cream, etc. Once you discover what triggers that cycle, you can create a plan that will help keep you on track and give you that feeling of control.

Helpful Hints to Overcome Emotional Eating

Write down how you feel the next time you want to snack. I know, this may seem weird writing your feelings down on paper, but trust me, it really helps. Are you feeling bored? Are you feeling stressed? Whatever the feeling, write it down! Then, ask yourself, “Am I really hungry, or am I eating because ______________?” Chances are, you aren’t even hungry.
Grab a glass of water and drink that. Oftentimes, our hunger cues get confused with being thirsty.
Ask yourself, “How long has it been since I last ate?” If it’s been a couple of hours, then yes, perhaps you are really hungry BUT, don’t run to the cupboard and grab the first thing you see. Have healthy options ready to eat in the fridge and pantry (cut up veggies with hummus, cut up fruit, deli turkey slices with low-fat cheese, yogurt.)
Chew a sugar free piece of gum or go brush your teeth. Chances are you won't want to start snacking when you have a fresh, clean mouth.
Don't empower the voices. Studies show that eating high-fat and/or high-sugar foods can affect the activity in the parts of your brain that manage stress. If you feel that you can’t resist eating in response to a bad mood, consider reaching for raw fruit or vegetables since these foods are unlikely to have that effect on your brain.
Think about the consequences. Is it worth sabotaging your diet? Is it worth the guilt? Is it worth feeling crappy over?
Go for a walk, call a friend, play with your kids, start reading a book. Train your mind not to go directly to the thought of eating just because you're bored. Find something you enjoy to fill that void.

BONUS TIP:
Did you know that your cravings are your body's way of telling you it needs more of something?
What you are craving is not what your body actually needs. Check out the chart below to find out what your cravings mean!

I’m happy to help you end the cycle of emotional eating in your life! You can always join an online accountability group for help and support as you make these new changes to your family's eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE!

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