Emotional eating is something everyone is guilty of. Food is consumed by many when they are lonely or sad for comfort. Also, it brings people close when they are sharing excitement. If emotional eating is a cause for concern, there are some things you can do to break the pattern.
First, identify the emotional triggers around your eating. You need to have clarity on what triggers your emotional eating. You will be able to easily overcome emotional eating. There are a lot of emotional triggers such as financial concerns, boredom, stressful job or even a strained relationship. It is wise for you to have a weekly journal. Write down your feelings and the time you are emotional eating. You will be able to connect the things that make you want to reach for food even when you don’t really want to.
Make self-care a part of your regular routine. Think about what you love doing to feel calm and relaxed. You can choose to go for massage, long walk, painting, listening to music or any other thing that makes you happy. Include the activities that help lower your stress levels into your schedule. Self-care will help your mind to focus on non-food ways that will assist you to deal with stressors. Also, you will avoid build-up of emotions that results in poor food choices.
Also, you can take part in intuitive eating. It is important for you to know your fullness and hunger cues. Practice eating slowly while focusing on the texture, flavor and aroma of the food. Be keen about the details of food.
Think about if you are emotional or indeed hungry before taking a midday snack. If it’s because you are bored, anxious or sad, you need to note what emotion triggers you. Then, identify what keeps your mind busy and do it. Avoid things such as diet plans and counting calories as they lead to restrictive eating.
Emotional eating is known to cause weight problems. Dieting is known to be restrictive which in the long run does not favor you. In most cases, diets usually have the opposite effect. It results in feelings of failure and overeating. Instead you are advised to commit to consuming whole food diets as much as you can. You need to take processed food minimally.
Going for healthy food choices needs to be a lifestyle that not only feels good but is sustainable. Remember that emotional eating doesn’t have anything to do with food. You need self-care skills to work on emotional regulation.
Emotional eating is something that is very common. It can be overcome by following the above ways. For you to make lifestyle changes you should know your emotional triggers. Eventually, you will have a positive impact when it comes to your relationship with food.