20 Ways to Overcome Emotional Eating
01/19/2010
20 Ways to Overcome Emotional Eating
By Women Story
Do you find the minute you’re at home alone you reach for the
chocolate bars or tub of ice-cream? When things get stressful at
work do you find yourself eating more take away and comfort
food? You could be an emotional eater which means that instead
of eating out of hunger; you eat in an attempt to soothe your
emotions. Interestingly these habits can become so unconscious
that you may not realize that you may be eating for emotional
reasons such as boredom, loneliness or anxiety.
In our society ‘having a pig out’s is often associated with
festivities, celebrations and fun. However, many studies suggest
that 75 per cent of overeating is due to emotional eating.
Here are 20 top ways to overcome emotional eating:
1. Well known Australian Medical Herbalist, Miriam Young says
that emotional eating is often fear-based and may be connected
with low self-esteem.
For example if you eat lots of sweet food you may be trying to
avoid your feelings and compensate for the fact that your life
is ‘sweet less’. Miriam says ask yourself, “What is it that you
are thinking before you open that packet of biscuits? What is
the emotion you are trying to avoid? What if you sat with the
feeling and allowed it to surface, and observed the
sensation/feeling without judgment.”
By accepting those feelings a shift usually occurs.
2. Young says eating junk foods or comfort foods deplete the
body of nutrients so that you end up craving more of those types
of foods but are still left feeling unsatisfied and
malnourished. Regularly detoxifying the body, eating from a wide
variety of organic whole foods and taking organic colloidal
mineral deficiencies and food cravings.
3. From a psychological perspective you can also observe your
behaviours and increase you awareness. Does you emotional eating
follow a pattern? Do you eat ‘junk on the run’ at lunch or do
you fast all day and feast at night?
4. Ask yourself: Am I stuffing my face in order to stuff the
feelings down as well? Look at what is stressing you out. Can
you resolve the issue right now? If not, then what can you do in
the mean- time to deal with those feelings? It’s time to
creatively brain storm.
5. When you let yourself feel the emotions rather than reach
for the comfort foods you are also delaying the immediate
gratification of food. This is like retraining the body and
mind. Get to know yourself by asking: What am I feeling right
now? Where do I feel that in my body? Can you draw a picture or
play a song to describe what it feels like inside?
6. Create a food journal (you can even use your creative
ability to decorate it) so that you can work out what times of
the day and in what situations you feel strong emotions or
comfort eat. Write with a pen to express from your heart or you
can type up a journal on the computer.
7. Assess whether you are you emotionally or physically hungry?
Ask yourself if you’re really hungry. Rate your hunger on a
scale of 1-10.
8. Oprah’s personal trainer Bob Greene says to help distinguish
emotional hunger from physical hunger, you can “delay your
eating past your normal meal times to experience the actual
sensation of physical hunger”. You may feel anxiety to start
with but say with it and over time it will pass. He suggests
consulting a health professional first if you have a condition
such as diabetes.
9. Once you have increased your awareness and assessed the
situation, you can work on some self-soothing tips. Before you
go to the fridge or a fast food joint, stop, breathe and listen.
Slow breathing can help you to tune into how you are feeling and
help to let go of tension.
10. Create a pleasure list of all the things you like to do or
have always wanted to do in order to build a connection with
you. Go out to see a musical show or play, treat yourself to a
massage, buy yourself a bunch of flowers, learn a new activity
like playing an instrument or horse riding.
11. You could call a friend. This may sound like a game show
crisis strategy, but to start with just calling someone you know
who is supportive can be helpful and may develop into a
reciprocal buddy system.
12. What things help you to relax and tune in to yourself? What
about an aromatherapy bath and some soft music? If this isn’t
your bag, then what about getting outdoors in nature?
13. What helps you to let go? Do you find that you’re always
trying to be the perfect family member, parent and employee?
However, dealing with emotions requires the opposite of trying
it requires an ability to let go and let the emotions wash over
you.
14. Start taking a stroll and build up to a longer walk.
Walking releases endorphins (your body’s natural happy drugs).
Once you’re out there walking, you may find that you feel
energized and less emotionally distressed and may even forget
about eating.
15. There are also some basic tips if you are starting to use
food as a crutch. Try not to eat in front of the TV to prevent
the “hand-mouth phenomena”.
16. Chew your food, eat slowly and mindfully, which allows the
stomach to register that it feels full. Bob Greene believes that
TV denies us the pleasure of the actual eating experience.
17. Similarly, don’t buy food in bulk, or have high fat, sugary
foods in the house all the time, because you’ll eat in bulk and
that may lead to weight gain and health problems over time. Make
sensible snack choices, such as popcorn instead of chips, yogurt
instead of ice-cream or herbal tea instead of a hot chocolate.
18. Give up the overeating dieting cycle and find a happy
medium. Don’t go to the extreme, which is often based on ‘all or
nothing’ thinking patterns.
If you just eat carrots for weeks you may eat more junk over
time and send yourself packing on a guilt trip. Find healthy and
realistic foods to eat and enjoy some foods that you find tasty
in small amounts.
19. After putting these strategies in place for few weeks
review your behaviours.
You’ll know when you haven’t really dealt with the issues
associated with emotional eating when you swap food for
something else like alcohol or gambling.
Counselling or other holistic therapies can assist when you
feel stuck in this addiction cycle.
20. You could also join a support group to make you more aware
of links between emotions and binge eating on the comfort foods.
You may be able to support others too once you’ve managed your
own eating and emotional behaviours.
It’s the simple things that matter
At the end of the day, breaking old patterns requires making a
commitment, turning into yourself and being consistent.
Think before you open the pantry, lolly jar or fridge.
Pre-plan nutritious and satisfying meals and you will be less
likely to spiral out of control when life throws a challenge
your way. Don’t beat yourself up if you fall back into old
habits, instead try and identify the patterns in your behaviour
that led you down the binge-eating path in the first place Don’t
be afraid to ask for help from those around you. As a wise
teacher once said, “A journey of 1000 miles begins with the
first step”
About the Author: If you would like more in depth ideas about
women lifestyle, please visit my website. (
http://www.nice-womenstyle.com/ ) Thank you.
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=278319&ca=Wellness%2C+Fitness+and+Diet
By Women Story
Do you find the minute you’re at home alone you reach for the
chocolate bars or tub of ice-cream? When things get stressful at
work do you find yourself eating more take away and comfort
food? You could be an emotional eater which means that instead
of eating out of hunger; you eat in an attempt to soothe your
emotions. Interestingly these habits can become so unconscious
that you may not realize that you may be eating for emotional
reasons such as boredom, loneliness or anxiety.
In our society ‘having a pig out’s is often associated with
festivities, celebrations and fun. However, many studies suggest
that 75 per cent of overeating is due to emotional eating.
Here are 20 top ways to overcome emotional eating:
1. Well known Australian Medical Herbalist, Miriam Young says
that emotional eating is often fear-based and may be connected
with low self-esteem.
For example if you eat lots of sweet food you may be trying to
avoid your feelings and compensate for the fact that your life
is ‘sweet less’. Miriam says ask yourself, “What is it that you
are thinking before you open that packet of biscuits? What is
the emotion you are trying to avoid? What if you sat with the
feeling and allowed it to surface, and observed the
sensation/feeling without judgment.”
By accepting those feelings a shift usually occurs.
2. Young says eating junk foods or comfort foods deplete the
body of nutrients so that you end up craving more of those types
of foods but are still left feeling unsatisfied and
malnourished. Regularly detoxifying the body, eating from a wide
variety of organic whole foods and taking organic colloidal
mineral deficiencies and food cravings.
3. From a psychological perspective you can also observe your
behaviours and increase you awareness. Does you emotional eating
follow a pattern? Do you eat ‘junk on the run’ at lunch or do
you fast all day and feast at night?
4. Ask yourself: Am I stuffing my face in order to stuff the
feelings down as well? Look at what is stressing you out. Can
you resolve the issue right now? If not, then what can you do in
the mean- time to deal with those feelings? It’s time to
creatively brain storm.
5. When you let yourself feel the emotions rather than reach
for the comfort foods you are also delaying the immediate
gratification of food. This is like retraining the body and
mind. Get to know yourself by asking: What am I feeling right
now? Where do I feel that in my body? Can you draw a picture or
play a song to describe what it feels like inside?
6. Create a food journal (you can even use your creative
ability to decorate it) so that you can work out what times of
the day and in what situations you feel strong emotions or
comfort eat. Write with a pen to express from your heart or you
can type up a journal on the computer.
7. Assess whether you are you emotionally or physically hungry?
Ask yourself if you’re really hungry. Rate your hunger on a
scale of 1-10.
8. Oprah’s personal trainer Bob Greene says to help distinguish
emotional hunger from physical hunger, you can “delay your
eating past your normal meal times to experience the actual
sensation of physical hunger”. You may feel anxiety to start
with but say with it and over time it will pass. He suggests
consulting a health professional first if you have a condition
such as diabetes.
9. Once you have increased your awareness and assessed the
situation, you can work on some self-soothing tips. Before you
go to the fridge or a fast food joint, stop, breathe and listen.
Slow breathing can help you to tune into how you are feeling and
help to let go of tension.
10. Create a pleasure list of all the things you like to do or
have always wanted to do in order to build a connection with
you. Go out to see a musical show or play, treat yourself to a
massage, buy yourself a bunch of flowers, learn a new activity
like playing an instrument or horse riding.
11. You could call a friend. This may sound like a game show
crisis strategy, but to start with just calling someone you know
who is supportive can be helpful and may develop into a
reciprocal buddy system.
12. What things help you to relax and tune in to yourself? What
about an aromatherapy bath and some soft music? If this isn’t
your bag, then what about getting outdoors in nature?
13. What helps you to let go? Do you find that you’re always
trying to be the perfect family member, parent and employee?
However, dealing with emotions requires the opposite of trying
it requires an ability to let go and let the emotions wash over
you.
14. Start taking a stroll and build up to a longer walk.
Walking releases endorphins (your body’s natural happy drugs).
Once you’re out there walking, you may find that you feel
energized and less emotionally distressed and may even forget
about eating.
15. There are also some basic tips if you are starting to use
food as a crutch. Try not to eat in front of the TV to prevent
the “hand-mouth phenomena”.
16. Chew your food, eat slowly and mindfully, which allows the
stomach to register that it feels full. Bob Greene believes that
TV denies us the pleasure of the actual eating experience.
17. Similarly, don’t buy food in bulk, or have high fat, sugary
foods in the house all the time, because you’ll eat in bulk and
that may lead to weight gain and health problems over time. Make
sensible snack choices, such as popcorn instead of chips, yogurt
instead of ice-cream or herbal tea instead of a hot chocolate.
18. Give up the overeating dieting cycle and find a happy
medium. Don’t go to the extreme, which is often based on ‘all or
nothing’ thinking patterns.
If you just eat carrots for weeks you may eat more junk over
time and send yourself packing on a guilt trip. Find healthy and
realistic foods to eat and enjoy some foods that you find tasty
in small amounts.
19. After putting these strategies in place for few weeks
review your behaviours.
You’ll know when you haven’t really dealt with the issues
associated with emotional eating when you swap food for
something else like alcohol or gambling.
Counselling or other holistic therapies can assist when you
feel stuck in this addiction cycle.
20. You could also join a support group to make you more aware
of links between emotions and binge eating on the comfort foods.
You may be able to support others too once you’ve managed your
own eating and emotional behaviours.
It’s the simple things that matter
At the end of the day, breaking old patterns requires making a
commitment, turning into yourself and being consistent.
Think before you open the pantry, lolly jar or fridge.
Pre-plan nutritious and satisfying meals and you will be less
likely to spiral out of control when life throws a challenge
your way. Don’t beat yourself up if you fall back into old
habits, instead try and identify the patterns in your behaviour
that led you down the binge-eating path in the first place Don’t
be afraid to ask for help from those around you. As a wise
teacher once said, “A journey of 1000 miles begins with the
first step”
About the Author: If you would like more in depth ideas about
women lifestyle, please visit my website. (
http://www.nice-womenstyle.com/ ) Thank you.
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=278319&ca=Wellness%2C+Fitness+and+Diet
Wow...this is a great list. It reminded me that when I'm eating for emotional reasons, I need to distract myself and redirect. Just what I do with my 2 year old. My goal for 2010 is to really change my lifestyle so I kick-started the process by picking up a book called "Obesity Free Forever-Losing Weight from the Inside Out". It has really opened my eyes to a healthy lifestyle tailored to me.
http://www.obesity-free-forever.com/obesity-free-forever.html
Posted by: Betty | 02/02/2010 at 11:02 PM