Emotional eaters?!

CatoftheCanals_

I know you are out there!

Anyone else get frustrated or upset and reach for the bad food??

GUILTY!

What are your tips for battling this??

belle_of_the_bar

I eat when I'm angry. I don't have any tips, because I will literally go to the grocery store because I can't stop myself. Comiseration, but no advice.

Rocknut53

Emotional eating can be my big downfall. Today, I just took the dog and went for a walk even though it was snowy and windy as I felt myself losing control. Mainly, I try not to have much in the house and if it is available I keep it put away so I don't see it.

CatoftheCanals_

Comiseration helps. Lets me know I am not alone!

Part of my issue is I am slowly whittling away at student loan debt... but I like the instant gratification of food or shopping, and feel less guilty when I buy food than useless junk, so I go for food. Terrible, I know...

sarahg148

Yyyyyyyup! I'd be at goal weight right now if I didn't have this issue with just eating food to fill up being bored at night. I go through phases though where I'm focused, working out and feeling good and the weight falls off. THEN I get stuck and just maintain and go up a down the same 5 lbs. If I could only get to goal FIRST and THEN fluctuate. :grumble:

CatoftheCanals_

Emotional eating can be my big downfall. Today, I just took the dog and went for a walk even though it was snowy and windy as I felt myself losing control. Mainly, I try not to have much in the house and if it is available I keep it put away so I don't see it.

That is what I think I am going to have to do. Make myself do something other than snack. It is hard though... So much easier to just eat.

sarahg148

Oh, and I used to go shopping to avoid being bored...but now I'm paying off THAT debt and looking to move, so don't have much money to spend...which also makes me turn to food...so stupid.

chicbanjo

I have a terrible time with emotional eating. But I try to take a deep breath and be intentional about what I'm doing before I grab the candy, cookies, chips or whatever I'm craving. I ask myself if I really want to add those calories today when I've worked so hard at getting fit. I also tell myself to focus on something else---like exercising or doing a chore and just try to delay the gratification for ten minutes or thirty minutes. It seems to help. I'm not saying I'm always successful, but it does help to tell myself no because each time it gets easier. And the more intentional or thoughtful I am about eating something, the more likely I am to choose something healthy. I also try not to eat "fun" foods when doing anything else (e.g. watching t.v., surfing the web), because the mindlessness of it makes me eat more. When I think about what I'm doing when I eat a comfort food and stay in the moment doing it, I'm less likely to over-indulge and more likely to enjoy the treat rather than feel guilty. I also find looking at the nutritional information before I eat something helps a lot because then I have to think about all the fat, calories, etc. I'll be consuming. And sometimes I even go through what the pay off for those calories is. For example, I could have a 140 calorie greek yogurt that gives me protein and calcium or a 140 calorie cookie that gives me no nutritional value at all. Again, it helps me be more intentional about what I'm doing. Hopefully this advice helps! Good luck!

freebird777

GIRRRRRRRRL you have no idea. This is my lifelong struggle. Food addiction is such a real thing. I'm still working on this myself so I don't have any answers....but you're definitely not alone!

royvor

I am able to admit to this. I eat alot when I am stressed. What helps me is to leave the environment that triggers me which is the kitchen. I usually lock myself in my room and choose to do things I enjoy and occupy myself to watch youtube videos of people going through their weight loss journeys. Or I will look in the mirror and give myself compliments with positive self talk. Or I will go shop for some work out clothes. Or I will look at old photos of when I was miserable and did not have this happiness in my state of mind that I love to feel and want to have. Or try on old clothes that you used to fit into to see your progress. These are the things I do. I hope one of of these works for you.

vwkauffman

Well, you could drink extra water, flavored if you like, to fill you up a bit more. If that doesn't work, try some kind of exercise, even if you walk around the block, around your office, up and down some stairs. And if THAT doesn't work, if you still crave something that you might regret eating, brush your teeth ;-) It works for me!

aronao

I was an emotional eater but I have successfully reduced this using a technique called PSTEC (http://www.pstec.org/definition.php) I was honestly skeptical about it but I have found it really did work and helped with reducing emotional eating and reducing my likelihood to give into cravings and temptations.

aberc

I don't stress eat, thank god. Because I don't stress eat, I don't go for bad foods. I guess Im lucky that way.
But I do eat when Im excited, happy, or anxious about something. I just keep good, healthy foods in the house, so even when those times of anxiety or excitement come, I may snack a little more than usual, but it's healthy foods.

To avoid it, I simply leave the house. It's all I can do - put your mind on something else so you don't end up mindlessly snacking.

backpacker44

I watched both of my parents die several years ago.. I gained 60 lbs over those 5 years. Now what I do is go to the gym and take it out on the weights. The endorphins help a LOT. I always feel like a rockstar when I leave.

mrslosser

I knew a lady who made it to her weight loss goal by eating a can of green beans when she had a craving or felt like eating and knew she shouldn't. If she still wanted ... cake, or whatever after eating that can of green beans she would eat the cake but found that she was pretty full already most of the time and only had about 25 calories and you can't eat as much cake when you have a belly full of green beans!

marieskee

If I am happy I eat, when I'm sad I eat, Also I love eating so I learned little tricks to help along the way, such as I keep sunflower seeds around me at all times, why, because they take a while to crack open and eat so if i am angry or upset I grab them, chances are by the time I'm done cracking and spiting seeds i realize am not even hungry or peanuts too because they are filling and require water to go down easily! Oh the joys of emotional eating lol

CatoftheCanals_

Thanks, everyone for all the great tips!! I am going to definitely start working on the positive self talk and remembering why I am doing this!! And keeping small, healthy snacks!!

KristysLosing

I knew a lady who made it to her weight loss goal by eating a can of green beans when she had a craving or felt like eating and knew she shouldn't. If she still wanted ... cake, or whatever after eating that can of green beans she would eat the cake but found that she was pretty full already most of the time and only had about 25 calories and you can't eat as much cake when you have a belly full of green beans!

That is a cool idea! I am a stress eater. I hate to admit it, but it's true. I could try to not eat when I get to that point, but all too often, I don't try to stop myself. I reach for what I think will make me feel better. And it's never healthy.

learninmama

Ohhhh yeah I've got about 80 pounds of emotional eating on me LOL...know all about THAT! Recently I have been slamming a bottle of water when I feel it coming on....if that doesn't work I do a 25 cal sugar free fruit cup...if that doesn't work then I grab a fire ball....yes it's candy but I tell you what it's worth the 20 calories....as the 30 minutes it takes me to finish it usually allows me to calm down or at least get my head on a little better.

angel_of_harmony

I notice that when I am stressed out that I crave fast food. What I've done this past week is allowed myself to eat out, but only healthy food. For example, I do not put cheese on my sandwich and go "naked" (without bun) if it is an option. The only places I allow myself to go are Pita Pit, Subway, Jimmy Johns and Quiznos. For sit downs I do not go by myself; my boyfriend always holds me accountable for what I order; he's amazing like that.

jaf320

I have a terrible time with emotional eating. But I try to take a deep breath and be intentional about what I'm doing before I grab the candy, cookies, chips or whatever I'm craving. I ask myself if I really want to add those calories today when I've worked so hard at getting fit. I also tell myself to focus on something else---like exercising or doing a chore and just try to delay the gratification for ten minutes or thirty minutes. It seems to help. I'm not saying I'm always successful, but it does help to tell myself no because each time it gets easier. And the more intentional or thoughtful I am about eating something, the more likely I am to choose something healthy. I also try not to eat "fun" foods when doing anything else (e.g. watching t.v., surfing the web), because the mindlessness of it makes me eat more. When I think about what I'm doing when I eat a comfort food and stay in the moment doing it, I'm less likely to over-indulge and more likely to enjoy the treat rather than feel guilty. I also find looking at the nutritional information before I eat something helps a lot because then I have to think about all the fat, calories, etc. I'll be consuming. And sometimes I even go through what the pay off for those calories is. For example, I could have a 140 calorie greek yogurt that gives me protein and calcium or a 140 calorie cookie that gives me no nutritional value at all. Again, it helps me be more intentional about what I'm doing. Hopefully this advice helps! Good luck!

This is all great advice. My emotional eating starting to surface again this past year mostly because I'm back in school part time and helllooo boredom eating while listening to lecture online/studying. I also realized I was eating out of procrastination. One thing that really helped was making a "rule" for myself that if I was getting completely stir crazy and wanting to down an entire box of cookies/etc, I would go for a walk outside instead. It could even be as quick as 10 mins - but honestly these walks usually gave me the break I was craving and if I did eat afterward it was usually something a lot more reasonable/healthy. I also started drinking a lot of tea when I studied. Although the tea usually just has Splenda (or maybe a little almond milk in it) it often dulls the cravings quite a lot.

The last thing that resonated with me was the quote "If hunger isn't the problem, food isn't the solution." So true! So instead, work on trying to figure out what is going on with your emotions and address it, even in a small way.

greeneyes0809

It took me awhile to get over my emotional eating and I still struggle with it at times. I mainly just tried to redefine my relationship with food and teach myself that reaching for the bag of chips or ice cream wouldn't make me feel any better, it would actually make me feel worse. I also replaced it with exercise and now if I am feeling stressed or upset I just go for a run and feel so much better!

It's actually really strange, I've been dealing with some emotional stuff lately and before MFP I would have drowned my sorrows in junk without a second thought, but now I really do not even want to, which is great but, it's a weird feeling. I always used to deal with things by eating and know I am faced with not knowing how to deal with things. It takes time, but you'll get there!

sjeannot

I think we go through things sometimes that make us fall back into our old habits. But it is important to remember what is important to you so that you can gain your composure, move on and rectify the problem so you don't go backwards too far into yesterday fo rtoday and tomorrow.

xvegivorex

I have a terrible time with emotional eating. But I try to take a deep breath and be intentional about what I'm doing before I grab the candy, cookies, chips or whatever I'm craving. I ask myself if I really want to add those calories today when I've worked so hard at getting fit. I also tell myself to focus on something else---like exercising or doing a chore and just try to delay the gratification for ten minutes or thirty minutes. It seems to help. I'm not saying I'm always successful, but it does help to tell myself no because each time it gets easier. And the more intentional or thoughtful I am about eating something, the more likely I am to choose something healthy. I also try not to eat "fun" foods when doing anything else (e.g. watching t.v., surfing the web), because the mindlessness of it makes me eat more. When I think about what I'm doing when I eat a comfort food and stay in the moment doing it, I'm less likely to over-indulge and more likely to enjoy the treat rather than feel guilty. I also find looking at the nutritional information before I eat something helps a lot because then I have to think about all the fat, calories, etc. I'll be consuming. And sometimes I even go through what the pay off for those calories is. For example, I could have a 140 calorie greek yogurt that gives me protein and calcium or a 140 calorie cookie that gives me no nutritional value at all. Again, it helps me be more intentional about what I'm doing. Hopefully this advice helps! Good luck!

This ^^^

I know it can be tough to remember all of that - but I know whenever I am busy (chores, work, classes) i don't binge. And I try to NEVER eat while doing other things (tv watching, internet surfing, even Kindle reading) - because it takes my focus off the fact that iv'e just eaten a sandwich - so i go fix another, and then another…

xvegivorex

Emotional eating can be my big downfall. Today, I just took the dog and went for a walk even though it was snowy and windy as I felt myself losing control. Mainly, I try not to have much in the house and if it is available I keep it put away so I don't see it.

That is what I think I am going to have to do. Make myself do something other than snack. It is hard though... So much easier to just eat.

It can be so much 'easier to eat' at times. Like at night when you've been up and you're ready for that 'fourth' meal, like the 'path of least resistance' i think with me i've been binge eating for so many years it's like i dont know any other coping mechanisms- or i do but i 'prefer' to eat cuz it 'placates' me more, if that makes sense?

jbum68

I would eat badly when stressed or storing up too much anger; I just wasn't in the mood to make something that is healthy when the quick and tasty is available and they take debit cards. Now that I've been working out steadily and able to put some of that energy to the weights or run it helps. One thing I grab to fight off the "hey, let's eat a sandwich for a snack" is those dum-dum suckers. It lasts a while, only 20 cal, and I can gnaw on the paper stick when done (that's what I did when I quit smoking, dum-dums, toothpicks, and coffee stir sitcks). Now that I'm seeing some results I can stop and say "do I want to undo all the exercise and salads?" It helps me to refocus.

karenhray7

What I really hate is the fact (yes fact) that eating simple carbohydrates like sugar or white flour-based stuffs does, in fact, make a person feel better. For roughly 32 seconds. That burst of serotonin is an instant mood lifter. For roughly 32 seconds. And then I'm left with an empty box, cupcake remorse, and a new an special kind of misery that just compounds whatever misery I was trying to eat my way out of in the first place.

BUT

Lately, I've been able to stop myself from drowning out whatever ugly emotions I'm slammed with by using food. I honestly don't know what finally clicked, I wish I did so I could tell the whole freakin' world. What I do know, is that after being on the Feed the Feelings rollercoaster for 30 some odd years, I'm finally able to step away and know, in my bones, that the food only makes it worse. It's hard to put on my big girl panties and deal with things, but I'd rather do that than die of a cupcake overdose.

Clovergirl143

One thing that my boyfriend shared with me was try snacking on peanuts (you *can* use mixed nuts, but straight peanuts have more protein); as you snack on the peanuts, your body gets the protein it needs and then signals you that it has enough, hence the 'full' feeling. Whereas tasty junk food breaks down into nothing but sugar and disappears, so you eat so many calories that essentially just spike your blood sugar and then disappear from your stomach, leaving you still hungry. I've found that it helps me

I used to have a HUGE emotional eating problem; I grew up with an abusive Dad and was bullied at school for being fat, so my coping mechanism was to turn to food. I would eat when I got depressed, I would eat with I got angry, I would eat when I was bored (especially when I was bored...). That's how I got to 374 pounds at age 24. I know it's hard, but the point I want to share with you is that do NOT expect yourself to be perfect at stopping the emotional eating straight off the bat. Try your hardest, and if you mess up, DON'T beat yourself up needlessly; simply use that as motivation to work harder. Start over the next day and don't hold yesterday over your head. Another tip I can give you is to not entirely cut out those more junky foods you love; indulge every once in a while, but only a small portion (do NOT just eat straight out of the package!!!) This will help keep down your cravings if you have a little bit but don't over-indulge. My personal thing is chocolate, I LOVE it! So what I try and do is if I feel a chocolate craving coming on, I keep the fun size bars around so I'll have one, maybe two of the fun size bars and that satisfies my craving, BUT I didn't go on a crazy chocolate eating binge.

So to sum things up...
Try snacking on peanuts or mixed nuts that give you protein.
Do NOT expect yourself to be perfect!
Do NOT let yesterday keep you from trying your best today!
Indulge in your favorite snacks in SMALL portions every once in a while as a treat.
Do NOT snack straight out of the bag; take out your small portion and put the package away!
Above all, remember that some days you will be better than others, and that's OK! As long as you tried your best, you are doing awesome! Some days your 'best' will be great, some days it will be just Ok, but the point is that you tried your best.

Stay strong and keep on truckin'!

Amanda

cayman05

There is such an emotional aspect about food. And some foods are like drugs. For the emotional eating I try to get what is spinning in my head and overwhelming me out. It maybe as simple as writing it down and seeing that it is not the difficult when listed out. Or maybe I am trying to do too and I need to make changes. Other times it not the number of tasks rather it is one thing I need/ should to do and am just avoiding it and spinning it bigger and bigger in my head. It's a little harder to recognize because my brain is so good at making me avoid it....like all of sudden cleaning out the closet is more important than what I know I should be doing.

As far as the drug aspect of food is concerned, it is sugar for me. I need to cut it out completely for about a week. Then it is easier to say no. I have stayed off sugar for over a year, but when ever I go back it creeps into usual eating and I pay the consequences. Right now I am paying those consequences and know I need to cut it out completely and stop lying to myself.

Cryck84

Herbal tea was a godsend for me in university. I suggest a good strong tea, Celestial Seasonings has a Bengal Spice tea as well as Cinnamon Apple. I describe both of those teas as "beefy" Also you can put a little milk in them for creaminess if you like.

I also found this recipe yesterday, planning on making them tomorrow!
http://www.keyingredient.com/recipes/14606034/jillian-michaels-low-calorie-brownies/

Rocknut53

Herbal tea was a godsend for me in university. I suggest a good strong tea, Celestial Seasonings has a Bengal Spice tea as well as Cinnamon Apple. I describe both of those teas as "beefy" Also you can put a little milk in them for creaminess if you like.

I also found this recipe yesterday, planning on making them tomorrow!
http://www.keyingredient.com/recipes/14606034/jillian-michaels-low-calorie-brownies/

Tea & brownies, perfect foods for those emotional times! Especially when it's cold out.