Six Methods for Defeating Emotional Eating
Having a tough day or week? Maybe having a bad year? Perhaps you are drowning your sorrows in food? It’s possible that when you are worried, you eat snacks to make you feel better. Then, after some time has passed, you realize that you’ve gained a few extra pounds.
Overeating is often caused by stress and emotional disorders that you are experiencing. When you are anxious, you look for something to do, sometimes mindlessly. Some people smoke, some nibble on a pen, and others eat whatever they can get their hands on. Consumption of food may be harmless, but not everything is good for you, your health, or your appearance; especially when eating in large quantity. Learn more about the risks of overeating.
To stop you from causing harm to yourself by consuming too many snacks or junk foods, or even regular food that can be bad when excessive, we created a list of things you can do to combat overeating.
Be active instead of eating
Regular physical activity is probably the best way deal with emotional difficulties. You sometimes overeat because you supress expressing your emotions. In doing so, you pull bottle up everything inside, including calories that turn into fat, and you are not resolving your problems. You end up confusing your body and you just give yourself a short-term solution. Then, you build up energy that works against you.
Instead, you can get yourself in a better mood with regular exercise. In that way, you are using the force of all your frustrations and issues to motivate you. Then, you will feel better about yourself. You will be productive and enjoy all the credits and benefits. We aren’t saying that your problems will go away, but you are going to be so tired that you won’t have time for drama or anxiousness. Read more about the experts advice on these issues.
Learn quick relaxation techniques
There are many things that you can do to relax. It’s not going to be easy, but if you don’t come up with anything else, try these:
- Count to ten and while breathing deeply. Focus on the numbers to give you enough time to calm down. You bring in more oxygen by deep and slow breathing that will supply your brain with what it needs to function better.
- Listen to music and take a walk. Music is proven to be the best tool to take your mind off things. It wil ease tense nerves. Also,walking takes the excess energy away.
- Play with a coin. The coin is a small object thats fits in the palm of your hand. Just roll it over your fingers. Focusing on that will distract you from a surge of emotion.
Remove extra stockpiles
What may be worse than emotional eating is when you have actually prepared for it. Don’t fill your refrigerator with unnecessary “just in case” snacks. Don’t hide it in some secret place or cupboard. You are unconsciously pushing yourself over the edge when you keep a supply of foods intended to calm your anxiety.
Get rid of it to help you stop yourself and not be tempted. If its there, you will always be aware that you have snacks hidden somewhere. When you are ready to turn to food for comfort, it won’t be available and you will more likely have the strength to defeat that urge.
Be prepared
If emotional overeating is a constant problem, you already have assumptions that when you stress you turn to food. Don’t be afraid, since being aware is an advantage!
If you already know that you are about to reach for food, consider a runaway exit. Stop yourself from eating. Try distracting yourself with something else. Go for a walk, call a friend, take a joy ride, or do something else besides eating when you are disturbed. You have to be consistent, because there will be times when you think that there is no other way but to eat. That is not true and you know it. Try the other strategies instead when it becomes a habit. You will simply forget about the foods and avoid the extra unwanted calories.
Know yourself
The real problem with overeating is as follows
You have to be aware of your problem in order to resolve it. You may blame it on your boss, on a bad day, bad luck, or even yourself, but pointing your finger at someone or something else won’t help. You will seek comfort in food and do it over and over again, but that will make things worse. Unless you decide to explore solutions.
Confront with your own feelings. Look at the situation from every angle. Be objective and honest with yourself. When you find the solution and realize the truth, the bad habit of eating when you are anxious will go away.
Discipline yourself
We are not talking about military discipline, restrictions, denials, diets, and so on. We only suggest that you plan your meals in the right order. Eat only what you need and try to stick to that regimen.
By following this plan, you will be rewarded with organization in your life. Your cravings will lessen, because you will have trained yourself by eating at a certain time and have the same pattern every day. Every now and then you can reward yourself with your favorite snacks, but don’t overindulge.
We are not referring to a type of diet. Your meals should be adequate and satisfying. Having a few small portions instead of one big meal is better. Set your eating patterns and the quantity of foods that you should take to help with emotional and overeating predicaments.
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