Tips to curb emotional eating

Jess03171224

Hey everyone! I just wanted to hear ideas of what you do to stop emotional eating. I started really focusing on the "mindset" aspect this week. I have done really well and have lost four pounds which is a bonus! What i have tried so far is chewing gum, distractions, water, and journaling. Just wondered if you guys have any other good ideas, thanks

jgnatca

Address the emotions.

The book, Habit by Duhigg.

http://www.cci.health.wa.gov.au/resources/consumers.cfm

jgnatca

I’m an introvert so turtling up helps me. I can bury my head in a book, go for a walk, have a hot bath, win half my chess games, or knit.

kommodevaran

Eating is good, we all eat to feel better. But if your eating has gotten out of hand, like an automatic response to any emotion, you should do something about it. If you have any issues that need professional help, get that help. If you don't have a good meal schedule already, get that in as well.

Iamnotasenior

Do something that is comforting that does not involve food. Take a hot bath, light a scented candle, listen to soothing music, take a walk or do some yoga or meditation, give yourself a facial treatment or get a manicure.

verybusybee

@Jess03171224 I have issues with emotional eating too. I have heard great things about journaling but I haven't done it. What works best for me is to get moving, or to do something that doesn't revolve around food. A manicure, a walk, coloring, etc.

AllSpiceNice

All of these are great ideas! I would also add that you should log everything you consume, especially when you're eating for reasons other than hunger. It will help you see the "calorie price" you're paying to do that emotional eating, and maybe identify common triggers.

Better yet, pre-log what you're thinking about eating. Then you can have an educated conversation with yourself. How will I feel after I've consumed these excess calories? Would making a choice that supports my weight loss goals make me feel better? This usually works for me.

But sometimes I slip and eat my damn feelings. I had to learn to forgive myself and get back to plan ASAP. Because realistically - going over calories by 500 or so is not going to greatly impact my loss or maintenance that week. But if I say screw it and use it as an excuse to go off plan for the rest of the day or the weekend? I could easily consume enough calories to wipe out my deficit or even gain weight. Lol - ask me how I know.

Good luck and keep up the good work!

ElizaD1313

I emotional eat when I'm upset.

I learnt how to get angry at whatever upset me. Mean boss, idiot customer. Then all I wanna do is punch. Doesn't have to be a person or evan an object just a way to vent anger.

that's just what works for me.

PKM0515

jgnatca wrote: »

Address the emotions.

The book, Habit by Duhigg.

http://www.cci.health.wa.gov.au/resources/consumers.cfm

Thanks for posting that link! Lots of resources.

schellies

I too srruggle from this daily. Looking for insight myself

Janice6543

I had a bad habit of Netflix and snacking in the evening and/or snacking while bored or stressed. I have stopped watching netflix and replaced bad habits and coping mechanisms with something healthier. It sounds a bit cheesy, but 15 min of mfp success stories usually is enough to keep me on track.

lili200

I think you should target problematic habits/issue
Let’s say staying at home when there is young child around, and you are tired and exhausted.
If this is the case be ready, buy I trader joe or make your SO or pay someone to make you cut fresh food so you will eat that.
Now I need to work and I am tired and bored so I am drinking lots of bubble water

88olds

Monitor what you say and what you think and start trying to decouple food from emotions. I used to go around saying I was starving. I've never been more than a bit hungry temporarily. I don't love pizza, cookies, or ice cream. I love my family. Saying I love food is another unhelpful exaggeration. It's not true.

Look at your program. Weight loss is a set of thing to do. At any point in time your plan is either effective or ineffective. You are either handling a situation effectively, or you could have done better. You are not a bad person if you eat too much. Making weight loss about character ups the ante in an unhelpful way. Hopefully you start moving to the point where food is mostly fuel.

If agitated at home, do a dirty job. If you can't get out of the kitchen, get out of the house. If you feel you need comfort, take a hot bath or get a massage. That full feeling is not comfort, and will bite you at weigh in time. All occasions are not special. My emotional eating was tied to- nothing really. Any emotion was a reason to eat. Good day, bad day, happy, lonely- all reasons to eat. If hunger isn't the problem, food isn't the solution.

fiona4879

I have been an emotional eater as well, until very recently. Changing the habit is an unexpected bonus of Bikram (hot) Yoga. I do it 3 times a week. There has been research done which shows many people have had the same result. It could be because of the state of mindfulness, or it could be the fact it occupies me 3 evenings a week, or the feeling of calm, release and satisfaction. The researchers didn't come to a conclusion. Bikram is challenging but totally worth it. Just a suggestion.