Stopping emotional eating
viola343
Posts: 62 Member
waiting and hoping to stop emotional eating. I tend to only eat when i'm feeling a certain way this leads to binge eating. I would like to practice stomach eating. eat when hungry and maybe 3-6 times a day.
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Replies
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I think you could benefit from a more concrete plan. Your normal hunger cues can be retrained if you get in better habits. Make a goal to eat a set number of planned meals at regular intervals every day. Be sure you are eating enough, and plenty of nutritious food. Tend to your emotional needs in a more suitable way than trying to eat them. But don't neglect yourself pleasure from eating. Plan meals that you find interesting and delicious.6
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waiting and hoping to stop emotional eating. I tend to only eat when i'm feeling a certain way this leads to binge eating. I would like to practice stomach eating. eat when hungry and maybe 3-6 times a day.
A goal without a plan is just a wish! I agree with @kommodevaran. Make a plan, but don't expect perfection from yourself. It takes practice and consistency. Just get started and make a few small changes at a time.
Have a list of alternate things to do NOT related to food when you start feeling the feelings that lead you to binge. Some days will be better than others, but whatever you do, don't give up!5 -
@Kommdevaran and @BZAH10. Yall's reply are great. I feel motivated. I forgot about having a plan. yes a plan and following through with that plan will help. Thank you guys.0
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I've stopped emotional eating when I've started intermittent fasting. I was overeating junk food between meals, but now I eat 2 big meals a day (around 12am and 8pm) and that's all.3
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I stopped emotional eating once I realized that's what I was doing. I had no clue. I was eating a small snack to reward myself for finishing a project at work. Then slowly it added up to 18 pounds over time. Once I realized that you really don't need that much food to live, I had to retrain myself to know what hunger feels like. Now my stomach "pings" me to let me know it is time to eat. Also, healthier and SMALLER portions are pre-packed for my office meals, I only eat what I bring to work. I instead go for a quick walk outside after finishing a project. Or look up a quick blog on helping myself or pin things to Pinterest. These are all rewards, just not food ones. I also looked around and noticed none of my co-workers are eating at the desk.6
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I have the hardest time not eating my feelings.1
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Hello. Another day and another battle. emotional eating is something that can be seasonal. I know i've gone through emotional eating during times of aloneness or when i'm job hunting or even when somebody or something has upset me. Yes, the truth, we have to recognize this triggers and develope a plan that can help us curve the monster that robs us of our joy every morning. I know one of my weakness is waiting to eat. So, I am planning on learning to eat 3-6 times a day and not just one big meal.... spread out my meals even if it is in small increments. Food does not have to always be the main hero in our lives. food does not have to be a reward...I know yesterday was a reward. i worked all day, then i went to the mall. it was nice. being around all the things you can look at and the smell and also getting in some steps in.. Remember becareful of your friends, because they can influence your healthy habits. make sure to have uplifting, motivating and positive firends. that celebrates you and your goals for yourself. and not your emotion.1
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Here is a popular link that i enjoy using. it has many articles about the issues we face as humans. Sometimes it just feels like there is a monster that wants us to hate ourselves. Anyways click on it.
http://www.livestrong.com/0 -
Try acknowledging the feelings e.g im down, and nothings going to change that till im done being down. It wont be forever, just ride it out and accept it.
Worked for me. I got down over something and spent the weekend mindlessly munching. Come monday im either over whatever it was or still down. The food didnt really make any difference.2 -
for example, i'm going to say...hmmmm...I think i'm just being "fraustrated." I will face this feeling and not choose to eat instead." sometimes that "stuck" feeling makes you continue your pattern of eating. every time the emotion comes i just want to eat some more. some emotions can make you hungry0
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I hope this doesn't seem just silly to you, @viola343, but a simple trick I use sometimes is to put a piece of gum in my mouth instead of food, and think about why I want to eat when I am not hungry while I chew the gum. This might not work or even be a good idea for you, but I find that it buys me time. If I have access to the internet, I get on this site at the same time and post on one of the supportive threads about it, which also helps me.
Sometimes all you need is a minute of extra time to gain the control you need to make a better choice. Of course there are other times when the urge to eat your emotions nags at you all day. It happens to me when I am anxious, tired, or bored.
I think the advice above about having a plan is the key.4 -
I also use hot water and spice to calm me down.1
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Some things that have been helpful for me in the past: have protein at every meal for a few days (hardboiled eggs, chicken, tuna, cheese), make peppermint tea for a snack, get a walk in every day, try journaling your feelings. Know that your feelings (and you) have value.3
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peppermint tea sounds great. yes, sometimes i bottle in my feelings and i don't react or remove myself until its too late.0
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Peppermint tea is also a winner for me.0
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Well, you have conquered the first step.... you realize what the problem is.. I too was an emotional eater and also a bored eater....I really do not think there is a "one size fits all" plan to this, but just learning what brings on the feeling of wanting to binge can help. What has helped me is every time I get that "feeling" I ask myself am I really hungry? Or am I bored and/ or emotional? Is eating this """" going to make anything better? YES, I pretty much talk to myself and then get up and do something.. ANYTHING just to get my mind off of it..3
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I'm an emotional eater as well please add me0
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I'm an emotional eater as well please add me
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Yesterday night was a very late on...I also needed to have compassion...fight or flight can cause your stomach to get nasueas and upset. So yea, i had to run to the store really late at night...which i don't like doing. I wanted to beat myself up about it but i had to talk to myself and reminded myself that i was on track until something changed...anyways keep progressing and keep saying no to binge eating...cheers to a good morning.0
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juanitagardner07 wrote: »Well, you have conquered the first step.... you realize what the problem is.. I too was an emotional eater and also a bored eater....I really do not think there is a "one size fits all" plan to this, but just learning what brings on the feeling of wanting to binge can help. What has helped me is every time I get that "feeling" I ask myself am I really hungry? Or am I bored and/ or emotional? Is eating this """" going to make anything better? YES, I pretty much talk to myself and then get up and do something.. ANYTHING just to get my mind off of it..
yes. you are right.. i don't think there is a one size fit all plans...my background, my trials, and my relationships is different from the person on my right or left but we can definately find coping mechanisms that can help us until we can estabalish healthier habits.0
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