Breaking free of emotional eating

Are you using food as a reason to eat when you are feeling anxious, angry or down?  Will a little reward turn into a big calorie binge? If it does  then you’ll likely be dealing with feelings of because you lacked discipline.

Your emotions can change with your eating habits.  Do you want to know how to end emotional eating or at the very least deal with it a little better?

Here are 8 suggestions to help you fight the battle of emotional  eating:

1. As a replacement for junk food, eat healthy fruits, vegetables or low calorie treats.
Eating healthy can be tough because we like to eat foods we get pleasure from even when we know it isn’t good for us. Begin good habits by eating lesser portions of healthy foods. Avoid spontaneous eating particularly when you are feeling  emotional or stressed. 

2. Stay in contact with good friends.
When you experience the need to binge it helps to have encouraging friends to call.  Private and local groups provide excellent support and accountability for weight loss. Think about going to a meeting.

3. Involve yourself in a hobby as a interruption.
If you are able to discover a hobby or interest that you enjoy then you won’t have muchidle time to think about eating.

4. Walk or do exercises as frequently as you are able to.
Exercise helps the general health and can assist you to drop weight.

5. Prepare your meals.
Take a look at your consumption lifestyle. Still eating when you’re not hungry? This is an indication you might be trying to get comfort from food. Only eat when hungry. Set the time of day you will eat and the food you will eat as well as serving size. Don’t eat to fill a void in your life.

6. Drink a lot of water every day.
Water is crucial for life. It’s  function is to hydrate and purify the body. Be certain you’re drinking a sufficient amount. Water helps you to avert overeating since it  causes you to feel full.

7. Take note of your attitude when you crave to consume too much.
Do your best to identify the problems that cause you to overeat. If you subconsciously exploit food as a reward when circumstances go bad that is emotional eating. That  is why you have to pay attention to your feelings. What is the root your emotions? When you have these answers it is suddenly easier to eat healthy.

8. When you have a setback don’t quit.
If you eat when you shouldn’t or more than you should forget about it and get back on track. The worse thing you could do is give up. Forgive yourself and  do not look back. Be strong-minded to do better tomorrow.  

Emotional eating might feel like the desirable thing to do when you’re feeling low but it doesn’t get rid of all of your issues. Eating the inappropriate type of food or too much of a good one may make you feel worse. Don’t fall into this deception. Instead try these suggested ideas and defeat emotional eating.

Binge Eating Help: Identify your Binge Eating Triggers

Binge eating is one of the most prevalent eating disorders in the United States today, and recent research indicates there is a direct link between the nationwide problem with obesity and underlying binge eating disorders. 

Clinical research has shown that binge eating patterns occur as a result of several factors, including psychological and sociological factors, which “trigger” the need to eat in individuals prone to binge eating. The ability to recognize and control these triggers is at the heart of overcoming binge eating.

Learning to identify your personal binge eating triggers takes a lot of self-examination, and in some cases, professional therapy may also need to be used to fully examine the root causes of binge eating behavior.

For most individuals suffering from binge eating disorders, the factors that cause overeating are largely emotional, tied in to poor self-image or external stresses that are internalized through bingeing. The most common emotional stressors that lead to severe, sporadic overeating are explored below.

Anxiety

Worry and stress about finances, a presentation at work, an upcoming reunion or any one of a million other events can cause binge eating in those prone to the disorder. In a world filled with stresses, it’s no wonder anxiety is the number one cause of binge eating in America.

Loneliness

 Individuals who do not see themselves as part of a larger group and who do not have regular and easy access to the support of family, friends or loved ones may turn to binge eating as a source of comfort. Feeling lonely can also lead to deeper feelings of isolation. Because many individuals who suffer from eating disorders also have a poor sense of self-esteem, often due to a poor or distorted body image, seeking out friends and joining in social situations can be extremely difficult.

 Hopelessness

 Hopelessness includes a lack of control or depression. All parts of the same whole, these feelings are among the most common triggers of binge eating, as well as other eating disorders, such as anorexia and bulimia. Even individuals who believe they have their eating disorder under control may binge during periods of extreme or unusual stress, such as holiday time or when facing an unpleasant or otherwise anxious period of their lives. 

Anger or Disappointment

 Maybe you were overlooked for a promotion at work, or you feel your work or other input was under-appreciated by coworkers, your boss, or family or friends. Feeling disappointment or even anger is a natural response, but one that can lead binge eaters to reach for food.

Boredom

This factor often occurs in tandem with loneliness. When not engaged in a stimulating activity, either alone or with others, boredom can quickly find an outlet in eating.

Feeling like an outsider

Like loneliness, individuals in new, unfamiliar or seemingly unfriendly situations can turn to food for comfort. Changing jobs or schools are two common triggers that can cause individuals to feel like they don’t belong.

In addition to these emotional triggers, researchers have determined that there are certain foods which, for some individuals, may cause some types of binge eating. Foods like chocolate, for instance, can cause feelings of happiness and even mild euphoria in some individuals, due to its chemical content. Other individuals may crave salt or fatty foods. In these instances, the cravings are largely learned behaviors, which have developed over time as an individual reaches time and again for his or her favorite food during times of stress. If you find yourself consistently reaching for the same type of unhealthy food when you face one of the triggers listed above, consider removing foods of that type from your home, and avoid purchasing them in the future. If you feel you must eat something, try substituting fruit or raw vegetables for the unhealthy option until you can learn to develop behaviors that do not involve consuming any food.

Once you learn to identify your individual triggers that cause you to binge, most therapists and eating disorder experts recommend writing down a list of alternative behaviors that you can use to combat the initial feelings that eventually lead to binge eating. For instance, feelings of boredom can be erased by learning a new craft or skill. Taking a walk at the first signs of stress releases natural chemicals in your brain that can make you feel better and actually help suppress those initial pangs of hunger.

After you’ve made your list of alternative behaviors or activities, consider writing each idea on an index card and posting it conspicuously where it can be easily seen when an emotion begins to overcome you. Or keep them in a notebook in a purse or briefcase where they are always at hand.