In need of emotional eating tips/tricks

determined2lose4good

Hi,

I just started MyFitnessPal this weekend and I've been doing some thinking. I think I've figured out my biggest trigger for eating those "high calorie, high carb, high fat" foods... It's emotional eating. Whether it's stress at work or something else... for some reason... when I eat when I'm feeling stressed/sad it makes me feel better. Anyone know of any "diet friendly" solutions/tricks if you're on the go (and don't necessarily have time to go do yoga or exercise)?

Thanks again,
Becca

thegreatcanook

There are no tricks that work better than proper nutrition and exercise. Feel free to add me.

ThePhoenixIsRising

I have found compulsive cleaning has been a good crutch for me. I am doing something and at the end I feel a sense of accomplishment.

DterMined2012

ThePhoenixIsRising wrote: »

I have found compulsive cleaning has been a good crutch for me. I am doing something and at the end I feel a sense of accomplishment.

I am an emotional eater, doesn't matter if I'm stressed, happy, sad I binge!!! I have been researching ways to overcome this but I have to say I like your idea best! Your idea and exercising until the urge passes.

ThePhoenixIsRising

DterMined2012 wrote: »

ThePhoenixIsRising wrote: »

I have found compulsive cleaning has been a good crutch for me. I am doing something and at the end I feel a sense of accomplishment.

I am an emotional eater, doesn't matter if I'm stressed, happy, sad I binge!!! I have been researching ways to overcome this but I have to say I like your idea best! Your idea and exercising until the urge passes.

I hope it works for you! My bathroom and kitchen sink have been there for me every time!

Kapoten

Chewing gum sometimes helps me get past a craving.

Kapoten

Another idea, if you have a smartphone, is to put on headphones and listen to music that you like. Anything that provides a distraction helps for me, and music can sometimes make you feel better too

angelexperiment

Going for a walk. Get in the sun even if its only 10 min. I also will make myself do something I don't want to do for 15 minutes like go through a pile of papers or a pile of clutter or fold clotges or weedwack. This helps. I get healthy snacks and remove all my temptors. I am allowed m6 serving and that is it. I will then get on mfp if I am tempted or eat a big green salad which really you cant go wrong with! I look at inspiring weight loss vids on youtube or healthy looking thinspo for inspiration. And turning to something healthy instead or allowing yourself to feel wgat you feel as you feel it has helped me to be healthier and not create such a dependent on the food fir comfort. I can still love my food but have it be a different kind of relationship.

Lien4health

Encouraging dialog. It's been a slow process for me to even recognize and own the fact that more often than not, it's emotion that drives my eating patterns. I haven't figured out why I think I need to cycle from a 3 week success period to binging to reverting back to old/poor behavior but this feedback may help me push through this barrier I seem to have.

There are a couple audio books by Geneen Roth I would listened to on the way to work. I feel they have helped me identify with the emotional eating pattern. It's a slow process for me. I'm on day 3 of committing to no scale november. This has been very difficult ... this may be yet one more step in breaking through the cycle described above.

Veil5577

I have even found the weather can trigger me.. if it's suddenly gone cold after a warm streak I get into cozy mode and want to overeat while at home snuggled with my cats.. it's a comfort thing.

Lizzy622

At work I find just standing up and getting away from my desk for a few minutes helps. Go to the bathroom or get a drink of water (as long as it doesn't trigger grabbing nearby snacks) or walk to someone's office and talk face to face instead of using the intercom.

njitaliana

Is there a group for this topic? If not, it might be a good idea.

angela233Z

This may sound weird. But I am currently doing 5:2 which means I eat TDEE 5 days a week and 500 calories 2 days a week. This has really helped me to identify hunger vs emotional eating.
I use to be driving home from work - thinking "I have had a stressful day, I deserve some chocolate chip cookies"
- Now I am better able to see that it is emotional eating only and having a treat will ultimately make me feel worse.

I am always in awe of people that exercise/clean etc - do something productive to get rid of negative emotions.

jillmarie125

ThePhoenixIsRising wrote: »

I have found compulsive cleaning has been a good crutch for me. I am doing something and at the end I feel a sense of accomplishment.

And another reason why I like you. Yes I clean too. My floors are always spotless! And thats with a 5 year old and 2 dogs. But cleaning settles my mind when things go crazy. The same way food used to.

Teamcampo

I am having issues myself. Technically, I am at goal and have kept almost 45 pounds off for several years, but behind closed doors, I have slipped backwards into eating when not hungry. My family just relocated to a new state and I am pretty sure it is a result of all the change and I am eating out of emotion. I have tried to come up with a million plans, but it is like I get into a trance and just start eating standing up at the counter! I don't have a ton of time to be online, but if you think it would be helpful to buddy up and hold each other accountable (quick text or email daily), I would be up for that! Nobody else seems to understand. Thanks for the post!

kristimason3

Substitutions. Plain and simple. Find lower calorie foods that give you the same satisfaction. Has worked for me. I eat just as often as before, just different stuff.

AmigaMaria001

I just simply chew sugarless gum between meals and never allow myself to snack. It's worked better than I ever imagined.

bulbadoof

i play player-vs-player video games or do otherwise competitive things. competition helps me blow off steam.

jgnatca

Some tips learned during my classes:

1. Wait ten minutes, then go eat the snack. (I guess you get used to deferring satisfaction, keep it under control)
2. I keep my hands busy with needlecrafts of some kind.
3. Mindfulness exercise such as deep breathing (new ways to manage stress/emotions)

tibby531

being mindful was the first step, for me. make yourself log it. look at it. look at the nutritional value. think about it as you're chewing it; is it really helping anything? do you feel better? has anything been solved? I used to eat my emotions in front of a mirror, just so I could SEE what I was doing to myself. it's taken a couple of years, but now when I'm having a bad day, and the random office snacks start calling my name, I can look at them and pull up a general nutritional value for them in my head (because I've eaten/logged them enough times in the past), and I remember that it didn't help the last time; in fact, that sugar spike sent me into an even bigger binge, and... it's just not worth it. distractions/keeping busy are also good. instant gratification actions (cleaning) usually WILL help you feel better. good luck figuring out what works for you!

MissDeeDee78

I find brushing my teeth help, I no longer feel for that greasy/salty/sweet craving. I chew gum, drink lots of water, um? I avoid picking up not so healthy food at the grocery store, I do my best to avoid routes with fast food restaurants.
And last but not least, I ask yourself, am I hungry? If so eat celery. lol

silentKayak

I curbed the emotional eating a few years ago. I don't really remember what flipped the switch for me, but I just remember looking at myself, and thinking, what the heck am I doing? The food I was eating was NOT contributing to my goals and wasn't really contributing to my happiness. It was truly just an emotional crutch. I used to eat when I had some time away from the kids because I was so stressed out and exhausted all the time. I'd drop them off and then immediately head for an all-day breakfast type place. At some point I realized I was being totally ridiculous. Now I can recognize that pattern more and find some better way to cope.

I'd say try to find alternative methods of dealing with emotions. You need a different habit. Go for a walk, go shopping, get your nails done, listen to music, take a nap (!), call a friend, take a shower, pet a cat ... anything that might help fill up the emotional void you're feeling.

I've also added in a few food-related "treats". I keep a "mommy shelf" in the kitchen that no one else is allowed to touch. Sugar-free fat free chocolate pudding (60 cals), dark chocolate squares (60 cals), 100 cal popcorn packs, etc. Definitely good for when I feel like I "deserve" something but less harmful than a 800 calorie stack of pancakes, butter & syrup! I might still eat pancakes, but in a more appropriate quantity and at a more appropriate time (like at a fun weekend breakfast with the family, not by myself because I'm miserable).

Logging helps, because you have to face up to your behaviors, and then you can figure out what caused them and how to change them.

Feel free to friend me. You can do this.

bennettinfinity

Veil5577 wrote: »

I have even found the weather can trigger me.. if it's suddenly gone cold after a warm streak I get into cozy mode and want to overeat while at home snuggled with my cats.. it's a comfort thing.

You may be onto something here... I just recently worked through a very stressful period at work and stayed laser-focused on not falling into the usual stress eating trap. But the last week or so (since the weather turned nasty), the stress level is near zero, but I've been fighting off eating impulses left and right...

JayRuby84

I eat out of boredom more than anything but the same solutions apply. Chewing gum helps and so does brushing my teethe.

kendalslimmer

First I ask myself 'am I hungry?' if the answer is no, then I know I'm choosing food for an emotional reason... and I stop myself. Knowing what you're doing is the first line of defence! Sometimes I'll have a rather nice fantasy about eating it and that satisfies the craving (that's the cheat way!). Sometimes I have to reason with myself: I'll look at a donut I want for emotional reasons and tell myself 'that's 350 calories, you could have LUNCH 350 calories, that makes no sense... Do you want to lose weight? How happy will you be to get on the scales tomorrow morning and see an actual loss? What will you feel like if you don't? What if you don't lose weight and in a year's time you're just where you are now, or even bigger? etc.' Occasionally I lose this battle. These are the days when I bargain: I don't have the entire donut, I have 3 bites, because that's enough to satisfy me. Then I know I've eaten some donut. The one thing I never do is eat while watching TV - that's when you eat a day's worth of calories without even realising it and then feel hungry afterwards!

If I decide I'm hungry, but I'm a little way from my next mealtime I'll do some exercise, brush my teeth, distract myself with reading, or 'snack on' a bottle of water. If I'm a long way from my next meal I'll have a nutritious low calorie snack AND some water (this helps wash the food down, so your body realises that you've eaten). I get a Graze box once a week, filled with 'low cal' portion appropriate snacks - I keep one punnet in my handbag, one in my raincoat and two in my kitchen - so they're on hand when I need them. That way I don't find myself out of low cal options and buying something at a supermarket which doesn't fit the bill. These snacks always feel 'special' too - they're something a bit different, they feel like a reward not a punishment. Or, when I have the extra time, I make something low cal e.g. popcorn, a fruit salad etc. Hope this helps! Just remember, if you go over your calories it's not the end of the world and you can always do a bit of exercise to earn more calories!

WickedPineapple

1. Avoid stress. This seems like a no brainer, but it's really important to have a good life balance. Sometimes you can't avoid stress, but sometimes you can. Identify your stressors and eliminate or decrease where possible!
2. Mindfulness. Just being aware that you're not really hungry, that you're stress eating is the most important part of overcoming it. You really have to stop and think before eating. Are you really hungry or are you stress eating? Or maybe you're thirsty?
3. Distractions. Hobbies, cleaning, exercise, reading... but don't watch TV unless you have something to do with your hands (laundry, needlework, etc.)
4. Avoidance. Keep the foods you go for out of the house! I didn't keep any baked goods in the house for a year or so because that's what I go for when stressed.
5. Replacement. Take your go-to foods and replace them with healthier options. I keep a bag of Ghirardelli 72% dark chocolate squares. One square is 55 calories.
6. Make deals. If you really want that cookie, like really really want it, make a deal with yourself. I tend to tell myself if I have a glass of water and piece of fruit, wait a bit, and I still want that cookie? I have the cookie. ONE cookie.

Honestly I don't stress eat much at all anymore, though I still suffer from anxiety. Strangely enough when I get stressed out these days I read or exercise.

PS - Brushing your teeth is a great one! I never thought of that!

lavendy17

I start by reminding myself that stress doesn't burn calories, which kind of helps me because first, it's kind of funny so that uplifts me a bit, second, it's true. Then, I ask myself, if there was no food around me right now, what would I do to de-stress? Sometimes all it takes is taking a few long breaths, sometimes it's talking to someone like friends and family. I personally opt for the obscure solution of singing, which is not only uplifting, but it also occupies your mouth so you can't eat.
Above all, think about the stressful situation, and try to understand why it stresses you out and how you can deal with it? Solving the actual problem is the best best method.

jgnatca

Which reminds me! At a Weight Watchers meeting a few weeks back they suggested tucking the snack-y foods away in opaque jars, farther up or behind in the shelves. Put veggies and fruit in attractive clear containers, up-front and easy to find.

lavendy17

One more thing, I know this sounds weird, but if I eat something healthy and then go to the gym for strength training, by the time I get back I am really not that ravenous as much as I was when I got home from work. Not sure this is for everyone, but just tossing it in since it works for me.

lapierrecyclist

Hot peppermint tea helps me, plus making sure to eat some protein at every meal (a hard-boiled egg white, for instance).

Ruzuki

I had this issue... and I used to eat whenever I was bored too. My advice is to just tell yourself that you'll feel even worse if you do, because whatever made you feel bad hasn't changed, and then you'll feel guilty on top of it. A strategy Ive used is if I am going to eat something, I come here and log it FIRST, and then look at the numbers and decide if I really want to eat it. Sometimes I do. But I make sure to adjust my calories elsewhere, if possible. I also had to get out of the 'rewarding with food' mindset... If I had a difficult day Id think "Oh I deserve to go eat at the buffet"... I had to stop that. Instead I reward myself with other things... like getting a game I wanted, or buying tickets to an event...
Basically I just try to redirect the energy/thoughts away from food and eating... and I got obsessive about logging...
And I go rid of all the food that I deemed 'bad' (too many calories for too small a serving)... I had a problem of wanting to eat stuff just because it was there, and I hate letting food go to waste... so I gave all the 'bad' food to a student who worked in my office. XD