5 tips to end emotional eating
If you’re struggling with emotional eating, you’re not alone.
I still catch myself doing it: I sat down at my computer the other day, opened a bag of Terra chips, and started shoveling them. I stopped before I ate the whole bag because I realized what I was doing. Usually, when we eat out of emotions, it’s common to “check” and just not be there.
I stopped and asked myself “Am I really hungry?” And the answer was no, I realized that I was bored. So I put up the chips and went for a walk.
I’ve been practicing being mindful of my food choices for quite some time, so I was able to quickly use the tools in my toolbox to get back on track.
If you want a few tools in your toolbox, here are some helpful tips you can practice to end emotional eating.
#1 – Do not keep garbage in the house.
I’m sure you’ve heard this before, and that’s because it works. If he’s not in the house, he won’t be tempted. I know, your children, your partner, your dog, they will not be happy with you for depriving them. But seriously, it won’t kill them to eat healthier.
When there’s tempting junk food in the house, emotional eating becomes all too easy. For example, you come home from a horrible day at work and all the way home all you can think about is drowning your sorrows in the pint of Ben & Jerry’s that you know is in the freezer. Food ends up serving as a trigger, so get rid of it.
#2 – Find a healthier alternative.
Instead of concentrating on having ice cream when you get home, you should find a substitute. Instead of reaching for food when you’re stressed, take the dog for a walk or talk about how stressful your day was with your partner or best friend.
When you create new behaviors, you actually create new neural pathways, which means you create new habits. Goodbye Ben & Jerry, hello training team!
#3 – Restock your kitchen.
It’s much easier to grab healthy food when you’re hungry if it’s close at hand and in sight. Research shows that people who leave healthy foods out in plain sight make better food choices. Some ways you can implement this yourself: A bowl of fresh fruit on the kitchen counter. Cut up the veggies and keep them handy with some hummus at eye level in the fridge. If coffee is a trigger for an unhealthy muffin or donut, see if you can substitute a green smoothie for your coffee.
#4 – Have a seat.
If you’re going to eat, you should sit your ass on the kitchen table. When you plate your food, whether it’s a meal or a snack, you can eat more mindfully. Think about the last time you sat in front of the TV or computer with food. Do you really remember eating the food? How about feeling satisfied?
When you sit down and really pay attention to what you’re eating and how much you’re eating, the tendency is to eat less because you’re able to notice those signals that are sent from your stomach to your brain to tell you that you’re “full.” “- and when you’re in touch with your body’s signals, you naturally avoid overeating.
#5 – Be kind to yourself.
Find other things to nourish yourself. I love lighting scented candles at dinner, it helps set a nice relaxing atmosphere! Maybe you like scented soaps or fresh flowers. A soft blanket to snuggle up in while you sip your after-meal tea. I know you can feel a sense of control when you eat what you want and condemn yourself to others, but afterwards, the guilt and emotions surrounding the incident cause you to beat yourself up endlessly. Take the opportunity you have to be kind to yourself and surround yourself with things that make you feel good.