Emotional Eating - how do you deal??
GirlyGirl28a
Posts: 78 Member
Hey guys, I was just curious, do any of you struggle with emotional eating ? And if so, how do you deal with it? How do you deal with the "in-the-moment - I want to eat" sort of state of mind? I am just having difficulty these days, I love to exercise, I love to be outside, and I used to be super like "I want to eat healthy!" but now, I'm just like, a bit bored, because I am home from school for the holidays, and I am really struggling with that, I just want to eat! sort of feeling. Can anyone relate..? I just find that, I try to stay within my calories, but I just mainly eat for boredum, any ideas or suggestions on what you guys do in those moments?? thanks so much! Happy New Year!
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I've had these same emotions. What has worked for me is to switch up my routine. Or to set a new goal. If I add in a new exercise or at a different time of day, my emotional eating slows way down or stops. It's not immediate, but within a week or so, I'm MUCH better. I've switched up the macros I track as that will change the foods I eat or concentrate on. That also seems to help. I've set new healthy lifestyle goals and that can also help. Sometimes it's a fitness goal, sometimes it's a cooking goal, or a new food to try goal. All of these can help. None of these are very easy, emotional eating is a tough thing. Good luck!!0
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This lifestyle journey is going to be about creating new habits. You MUST get rid of the food that you are tempted by. At a minimum, tell those who eat it (even though they probably should not??) to hide it. Then, make up a "comfort menu" something you will refer to when the urge to snack hits you. Put it in writing and keep it handy. On this "menu" you will include new habits that you can perform instead of snacking. For example: brush your teeth call a friend take a walk clean a room clean a bathroom go to bed chew gum etc, etc, etc, The more you make the right choice, the easier it gets
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I tend to have a problem with this when I'm angry. Not so much a big binge, but non-stop snacking for the evening to get my mind off of whatever it was that made me angry. Thankfully, I've learned not to let things get to me as easily, so I don't have those feelings as often. But every once in awhile it still happens. I just try to be aware that it's happening and at least try to keep the snacks healthy, if there's not another activity to do instead. I'm a big fan of video game therapy...... 0
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sleep, run, walk, play with a dog, etc0
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bump0
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*Every time I used to get upset i'd eat peanut butter from the jar. I couldn't help myself. My fix in times of need so to speak. I finally started replacing the extra fats and calories by telling myself I wasn't really hungry and if I was what would I really want to waste those carbs and calories on. Its a working progress but i'll tell you just take one day at a time. good luck and happy new year! 0
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I'm definately an emotional eater. I have been having trouble since just after Christmas. Got some bad news that deep down has me feeling real down. Ate the house down tonight. Snacks--too many of them around the house. I have to keep the things I binge on out of the house. I also need to get active in more things so I am busy and don't feel the need to munch. Right now I'm setting up a new sewing area in our basement. I have plenty of work to do but am not really hurrying to get things done. What is wrong with me--I have the tools, even have some motivation but am still messing up. I need to follow my own advice and get busy!0
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Drink a glass of water...sometimes that works...another thing I do is chew gum. Maybe try to have some "safe" foods available, like crunchy food like carrots or celery that would satisfy the urge to eat. Distract yourself however you can & then if you just can't stand it...have a little bit and forgive yourself..0
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You are definitely not alone when it comes to emotional eating. It's a constant battle between what we know we should do and what we actually do. We know we should drink water to see if the craving passes or go for a walk that doesn't change the emotions. I went through an 8 month program and lost 28 lbs. The program ended in October and since then I gained 10 lbs back. I can make a million excuses but the holidays were a weakness for me; I enjoyed everything I ate and knew when I got on the scale I had gained so now I need to buckle down and lose the 10 lbs and the additional 15 which is my ultimate goal. It won't be easy, if it was everyone would be healthy and fit. Take it one day at a time and keep up your daily entries. Eventually, when you are ready you will jump back on track and move forward. Don't beat yourself up too bad b/c that heightens the emotions which is something you don't need. Hang in there. You're human and have a healthy appetite. It could be much worse. Happy New Year. Good luck. 0
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I have a huge problem with emotional binging. Have you tried chewing gum? There was an article published a few months ago on NBC news that stated that chewing gum might actually trick the brain into thinking your eating food. Aldo if you do decided to have that snack you should try drinking a cup of water or skim milk before so that your stomach fills up faster. I also have found that brushing your teeth with a minty toothpaste can help chase away cravings. I hope one of these suggestions help!! :happy:0
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I have a hard time resisting something terrible if I've had a rough day. I think, "Today sucked, I deserve a Big Mac." No, I don't. But even though I usually do well and resist, I have my weak moments.0
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Brush your teeth, drink some hot tea, chew gum. Also, doing something with your hands can really help, like gardening, knitting, washing dishes... basically anything that keeps your hands too busy to eat anything. Watching TV or reading will not do it for me - too easy to eat mindlessly.0
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awesome suggestions guys, this is great, thx so much, and congrats on all the amts of weight lost! that so awesome 0
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*Every time I used to get upset i'd eat peanut butter from the jar. I couldn't help myself. My fix in times of need so to speak. I finally started replacing the extra fats and calories by telling myself I wasn't really hungry and if I was what would I really want to waste those carbs and calories on. Its a working progress but i'll tell you just take one day at a time. good luck and happy new year!
I do that too!! haha it is really bad. I have gotten the point that I have to stop buying peanut butter lol, because I everytime I was upset and stuff, I would go and get a spoonful! and when I log it on my mfp, its really eye-opening to me, because of the amt of fat in peanut butter. But ya, I will try that too ! haha, thats great that what you did worked for you. thx for the reply!!0 -
You are definitely not alone when it comes to emotional eating. It's a constant battle between what we know we should do and what we actually do. We know we should drink water to see if the craving passes or go for a walk that doesn't change the emotions. I went through an 8 month program and lost 28 lbs. The program ended in October and since then I gained 10 lbs back. I can make a million excuses but the holidays were a weakness for me; I enjoyed everything I ate and knew when I got on the scale I had gained so now I need to buckle down and lose the 10 lbs and the additional 15 which is my ultimate goal. It won't be easy, if it was everyone would be healthy and fit. Take it one day at a time and keep up your daily entries. Eventually, when you are ready you will jump back on track and move forward. Don't beat yourself up too bad b/c that heightens the emotions which is something you don't need. Hang in there. You're human and have a healthy appetite. It could be much worse. Happy New Year. Good luck.
thx so much for the encouragement and advice!!0 -
I used to be this way until I realized that I was just making myself more miserable when I drowned my feelings with food. I realized food can both be your friend and enemy so I decided to befriend it and only eat when I was hungry. Sometimes I still get the urge to emotionally eat, or eat out of boredom, and I just try to think about all the hard work I have done, and how I do not want to revert to the person I used to be. I still have my days but I make sure they are rare. I keep myself busy and plan out each meal and snack so I really don't give myself enough time to eat for fun, or even be hungry for that matter. Good Luck!!0
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I journal when I feel emotional. I am also into blogging. It helps me to get it out on paper I learn to understand what I feel and why, I always go back and read what I wrote a week ago when I was upset....it gives me insight and I also see how different I feel. I also learn some of my triggers...and patterns of behavior. I also sometimes eat something like a carrot that is crunchy and takes some effert to eat. Just remember it may not be what your eating but what's eating you.0
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I used to do this alot, and still do occasionally its a hard habit to break! BUT when I get in that state of mind (normally when I am bored or sad) I keep telling myself I am not hungry and I will have a glass or two of water until I get it throught to my emotional brain that I AM NOT EATING!
Good Luck to you! 0 -
Have healthy snacks around that you can eat.
Workout more, then you can eat more if you want to.0 -
I still have my weak moments, but used to be HORRIBLE with this, and it always lead to binging. I totally feel you on the holidays, being home, and break from school. What helps me is to brush my teeth, drink lots of water, and keep my hands busy! Get a puzzle, take a shower, go for a walk, rent a movie, call a friend, do Sudoku, read a book, and STAY OUT OF THE KITCHEN! I also remind myself "If I'm not hungry enough to eat an apple, I'm not hungry." And, I tell myself I will regret it, and remind myself of how bad I feel each time I do it. It's all in the mind, which can be the hardest part!0
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when I was bored, lonely, sad, happy, lol, I kept a list of all the things that I could do for me instead of eating on the fridge. give myself a pedi, mani, bath, walk, read, clean out a closet, finish any number of projects around the house. I also used to keep clean veggies in the portable carrier for parties to eat in the afternoons when the kids and hubby got home from school, work, etc. before dinner it kept them from eating crap and ruining their appetite for dinner and got in some veggies. thanks for the reminders! im going to do this again!0
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I have a hard time resisting something terrible if I've had a rough day. I think, "Today sucked, I deserve a Big Mac." No, I don't. But even though I usually do well and resist, I have my weak moments.
Oh my goodness, THIS. For me it's usually a Quarter Pounder but same thing. Food for boredom/comfort/etc has always been the norm in my family so breaking myself of that is going to take a LOT of work.
I'm definitely trying the 'keep your hands busy' method of refraining...I do a lot of beadwork (jewelry making) and so I help my business and keep from binging at the same time!0 -
I try to elminate all snacky type foods in my house, if i do have to have them (for my husband) i try to make them as impossible to get to. but really lately I try to find other outlets whether that be reading, going to the gym, going for a bike ride, sleeping if i do have to have something i do keep almonds around, or fruits like grapes/ berries, or low cal popcorn (small somethings that I can mindless eat if i need the motions), drinking from a water bottle too! 0
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I have the same problem. I struggle with this a lot. Walking has helped me with the stress. That is why I walk every morning before I start work.
Sometimes doing something helps and sometimes nothing helps except for the unhealthy food. I just try to do better next time. That is one of the big things I am trying to work on this year. I want to try to start writing in a journal.0 -
Changing the eating behavior is important, but it's probably more important to address the emotional issues that cause you to want to overeat. You could think of it as just treating the symptoms of an illness while completely ignoring the sickness or ignoring why you got sick in the first place.
Work on your emotional issues. Fine some outlet, even if that means going and talking to a professional. There's no shame in that.0 -
I have gotten good at recognizing that is what I am doing, so I will stop and regroup. It is a mind thing and I just have to turn it around. I usually will drink a big glass of water or go for a short walk.0
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My 'go-to' is a cup of tea, by the time it takes to brew I've forgotten all about snacking. Also offer one to anyone else in the house, having a chat over tea I find is a good distraction!0
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Boredom is the worst for me. For emotions, I've focused on finding something healthier to substitute for the eating, whether it's a candle, a book, a soak, a walk...I have a list of strategies when I find myself emotionally munchy. Bored is the tough one; only finding something to be busy and totally distract myself works.0
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First of all, being around family is sometimes hard. Boredom. I had to recognise what my triggers were. And then come up with a plan to deal with them. It usually involved heading outside for a walk or getting busy with chores etc. Also growing up our rewards were food. It was kinda scarce so when mom wanted to treat us we would stop for some hot french fries or a milkshake. So I have to re-wire my head on how I reward myself. Meanwhile the advice on here is good. Look for healthy choices, blessings
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I either find something else to do (watch a movie, knit/crochet, read a book, go out for a walk if it's not freezing out, clean, etc) or I eat something but I've also worked on stocking my house with healthy-ish items or low calorie items. So I often hit that point at night but I eat a fudgesicle and it's 40 calories so it's not horrible.
ETA: Another thing I do that might backfire for some people is that I look up new recipes. Sometimes it's just that I'm bored with the healthy food I've been eating. So I find new healthy recipes, go get the ingredients and cook. It kills at least 2 hours most of the time and then I have something healthy on hand that I'm excited to cook. This can backfire if you start googling "world's best brownie" or something like that0
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