Three Tips To Overcome Emotional Eating

by Jen on August 6, 2015

Here are my top 3 tips for conquering emotional eating and taking control of your health!

Three Tips to Overcome Emotional Eating

Emotional eating is something many of us struggle with. Take me for example, I’ve always been a “celebratory” eater, meaning, I like to eat more food when I’m in a really good mood, like when I’m celebrating a special occasion. And by special occasion, it doesn’t have to be a birthday, it could be something as simple as rewarding myself for cleaning the house!!!

Whether we eat when we are feeling sad, depressed, angry, stressed, happy, or bored, emotional eating can take a toll on our fitness goals. So it’s time we STOP allowing our emotions to control us and it’s time for US to 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, or whatever it is you reach for mindlessly to munch on. 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.

Here are 3 ways to discover YOUR triggers:

  1. 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!
  2. Ask yourself, “Am I really hungry, or am I eating because ______________?” Chances are, you aren’t even hungry. My BONUS TIP is to grab a big glass of water and drink that. Oftentimes, our hunger cues get confused with being thirsty.
  3. 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. Now, 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.)

After discovering your triggers, create a plan to keep yourself OUT of the kitchen and instead do something positive. Go for a walk (I like to walk the dog,) play with your kids, read a good book, have a cup of tea.

kitchen-closed

Eating when we feel emotional gives food the power over us. Food becomes a coping strategy, making your desire for it intensify. You begin to believe that you need food to get through these feelings.

But guess what? Our emotions don’t have to control us. We have it within us to take control of our emotions and implement positive behaviours into our lives that will help us grow and be the healthiest version of ourselves.

If you need help, please consider joining one my Drop a Dress Size Group as we talk a lot about emotions, cravings, and nutrition. Or simply leave a comment, I’m happy to help you end the cycle of emotional eating in your life!

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