How to control my emotional eating

You need to find alternative actions when responding to emotions, for example

Lonely = call a friend or family member for a chat, volunteer for a charity
Anger = boxing class
Bored = hobby, volunteering, walk
Low mood = walk, call a friend, you time
Stressed = stretching class, meditation, you time, yoga, walk, playing with children

So, determine emotional triggers and then plan your alternatives...don't wait for the trigger plan in advance.

You need to find alternative actions when responding to emotions, for example

Lonely = call a friend or family member for a chat, volunteer for a charity
Anger = boxing class
Bored = hobby, volunteering, walk
Low mood = walk, call a friend, you time
Stressed = stretching class, meditation, you time, yoga, walk, playing with children

So, determine emotional triggers and then plan your alternatives...don't wait for the trigger plan in advance.

All of the above and don't buy binge-worthy food or bring it into your home.

I am a dude, so I have quite a bit more control over this. But I would like to recommend something:

It was an idea that someone had before...but do not keep junk around the house, if you can control it. I have no desserts in the place. Nothing. I once tried to bring home some Cracked pepper n olive oil triscuit, but I ate the whole box in about an hour one time. Can't do it, so I don't buy it.

No Ice cream
No bags of sugar
no syrup or pancakes
no chips
not even any popcorn.

I have changed my diet to accomodate this sugar/glucose addiction that we all have. When I was eating carbs, I got it mostly from the sugars in milk, yogurt, cereal, and fruits. Now, I am on a ketogenic diet where I eat mostly fats, and eat carbs very sparingly (<10% each day in sugars/other carbs besides fiber). But yeah, basic idea...don't keep it in the house, you wont binge on it. if you do binge, you will binge on things that really arent that bad for you, and arent pure sugar. Most things you will have to apply effort to prepare it, which is often a barrier to eating when you shouldn't. For instance, if you eat a burger, it will fill you up faster than a bag of jelly beans would, or a bag of chips. Try it sometime. If you want to binge, make an 8 oz burger. it will fill you up and you won't want to eat after that.

Popcorn is also a good snack if you are a normal dieter...grab some of that. But get the kind that you cook yourself on the stove in a pot, so you use actual butter and none of that carb-filled fake **** they pass as "butter". My girlfriend makes it that way all the time, and I will never go back to the prepackaged popcorn.

Wish you the best. it is okay to binge sometimes, we all do it. the question is, what will you binge on? eat something that fills you up. best way to get over it and move on with the rest of your day.

Before you binge, you should ask yourself will eating all of this food make the situation better? You will feel better for about a second and then have a wave of regret that you ate what you did. Food won't make anything better. I found that when I stopped and thought about why I was eating, I stopped my binging. There are numerous books out there about emotional eating.

You have to be mindful of your emotions. I know saying walk away from the food is easier said than done, but if you do it over and over it, it becomes a habit and you won't turn to food to deal with things. Go for a walk or do something else other than eat.

it takes time to develop coping skills, but you will get there.

have a look at the website radiant recovery - may be of help :-)