How to Stop Emotional Eating?
Emotional eating is a disorder like anorexia and bulimia nervosa. Eating ought to be stimulated by physical symptoms; however it is often triggered by emotions. If you binge because you are tired, bored, stressed, angry, lonely, and depressed, this is emotional eating.
Physical hunger generally does not hit people suddenly. This is emotional hunger, which should be satiated right away. When people are eating under emotional hunger, they will go on eating, though the stomach is already full. If it is usual physical hunger, people stop eating when the stomach gets full. Many people feel guilty after eating. It is necessary to remember that you eat to complete emotional cravings for food. Sometimes, people feel sick after emotional eating.
Now it is clear what emotional eating is. Let’s learn how to stop emotional eating. First, stop for a minute and think whether you are really hungry. If not, just take a glass of water. If yes, evaluate your hunger on a scale from 1 to 10. Another way to check what type of hunger it that, is to remember when you ate last time. If it was 3 – 4 hours ago, this may indicate physical hunger.
It is necessary to assess the hunger triggers. Note this down for several days. It is advised to write down all you eat and what you feel after and before eating. This is needed to analyze the hunger pattern.
Distracting the mind can help to stop emotional eating. Play with your favorite pet, go for a walk, go swimming or jogging, watch a movie, call your relatives or friends.
Eat healthy food. If the calories intake is less than the normal requirement, this will cause cravings for food. Have meals 4 – 5 times every day. A huge gap between meals will trigger emotional eating. Your diet should be rich in vegetables, whole grains, lean proteins, fruits, and dairy products (low fat).
Exercising is effective for managing stress, depression and mood swings. So, it is healthy to exercise regularly. To stop emotional eating it is necessary to have enough rest thus the body will recover from stressful daily activities.
If you cannot follow the “how to stop emotional eating” tips carefully, it is no use feeling guilty. Just start a new plan the next day, making sure you don’t get in the same trap again. Remember that cursing yourself won’t solve your problem. As a matter of fact, it will trap you in emotional eating circle. All in all, keep in mind that it can take quite a time to solve the problem. Moreover positive results are only possible if you work diligently and control emotional eating habits.