Help! I need to stop Emotional Eating!

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Sherie13
Sherie13 Posts: 250 Member
in Motivation and Support
I eat when I'm upset. I know this. I can't help it. I really am trying. I just heard some bad news... Now I want to eat. I know that I am NOT hungry! I feel full even. But that mozzarella cheese stick in my lunch bag is calling my name. I'm drinking water and green tea. I've got my music blasting and I'm trying to focus on work to distract myself. Nothing is working.

What do you do? What works for you?
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Replies

  • SamiSamiBoBlammy
    SamiSamiBoBlammy Posts: 868 Member
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    That mozzarella cheese stick is way better for you than the Reese's in the vending machine...

    Try taking a walk? Get some fresh air?
  • sc1572
    sc1572 Posts: 2,309 Member
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    I used to be a HUGE emotional eater, and MFP has helped me SO MUCH with that. I try to stay away from food, and keep very busy! I also review my diary and tell myself it's not worth it later. If I eat it, I feel comfort, and then after I finish, I feel horrible, causing me to eat more. I hateeee this cycle, and have been so good about not doing it!

    Try to stay occupied, and do something with your hands that won't allow you to eat!
  • soknurdy
    soknurdy Posts: 74 Member
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    Try turning that into something constructive. Working out usually helps for me when I want to hit the ice cream bucket. If you're not able to do that just go outside and take a short walk. A bit of sunshine does wonders.

    Or eat foods that you won't regret later like carrots or celery sticks. Chew gum if your mouth needs to be moving.
  • HangoverSquare
    HangoverSquare Posts: 128 Member
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    Try writing about your problems. Be detailed. Perhaps by the time you're done, the hunger cravings will be gone.

    Relaxing music always helps me, too.
  • Chunkabutt83
    Chunkabutt83 Posts: 461
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    its a rough one, i always want to eat when im stressed, i try to walk away from the situation, literally, go get some fresh air or something, and if i cant do that then i start cleaning, anything to keep my hands busy helps me
  • hardatwork45
    hardatwork45 Posts: 80 Member
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    I'm also an emotional eater and let me tell you I have been going through a lot over these last couple months but you have to take control and say to yourself...eating will not solve the problem. What I do it get the biggest cup/glass of water with my straw and just drink until I am stuffed and not only that if you are able to walk....walk it off, walking is the best way to relieve that stress you are dealing with but you are on a journey and problems are going to come and go but its only one of you and you have a goal in mind, stick to it. The very first time I didn't eat and just drank the water, I felt so much better. Good luck to you and I hope this helps.
  • hardatwork45
    hardatwork45 Posts: 80 Member
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    Try writing about your problems. Be detailed. Perhaps by the time you're done, the hunger cravings will be gone.

    Relaxing music always helps me, too.

    AWESOME idea :)
  • MrBrown72
    MrBrown72 Posts: 407 Member
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    Um. not to sound to harsh but just don't. People who are probably weaker than you quit much harder habits and addictions every day.

    You're strong enough, smart enough and determined. So just deal with it and keep going.
  • Valechka
    Valechka Posts: 192
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    I brush my teeth or chew gum....that nobody wants to do it again and again. I sometimes eat when I am bored, like nothing happens at work but you need to finish damn boring report before 5. When I am very stressed I am actually don't eat and have to appetite. My mom got really sick ( now she is good) I was in hospital with her for 8 days and lost 12 lb, which was bad too, since I felt like crap
  • middlemask
    middlemask Posts: 9
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    I'm the same way stress and bad news just makes me want to eat. That's what's so great about this site, you have people here to help. I agree with earlier posts try writing down in detail how you feel about bad news. Sometimes by writing or talking about something it makes us feel better and when you feel better emotionally you won't eat. If writing doesn't help or isn't your thing, find a support group or a really good friend to talk things out with. If you can't talk to friends there's a site full of strangers here who don't know you. I don't know about everyone else but I'm a good listener and I don't judge. Sometimes just having a "shoulder to cry on" so to speak helps. Maybe someone will be able to give you a new perspective to see that something isn't as bad as you first thought, depending on the situation you are dealing with. Hope this helps, stay strong, you can do it!
  • TCB2day
    TCB2day Posts: 87 Member
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    I'm a HUGH emotional eater, so I feel your pain. It's almost impossible to fight the urge, but using MFP and working with a nutritionist, I've found a few strategies. First - I keep NO junk food in the house - TOO tempting. Then I try to find time for solitude and really think about what's bothering me; is there anything I can do to change the situation. If I CAN change it, I work on a plan to make it happen. If I can't change it I call a trusted friend and talk it out. If I REALLY need the food (and I usually do), I start with a glass of water; wait 20 minutes and then have a healthy snack such as Kashi Crunch; Chocolate Cheerios (if I'm really out of control); pretzels, etc. I measure EVERYTHING to make sure my eating doesn't get out of control. Lately, I've been exercising when I'm upset and have found it helps me relax. I hope this helps. Hang in there. Remember you are not alone and you CAN succeed in your journey to a healthier lifestyle. We're all here for you!!
  • Julijulz
    Julijulz Posts: 119 Member
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    I think that by you posting this thread, you have already taken a large step in to helping yourself. I feel like if I share my problems with other people, that holds me to some sort of accountability. You know it is wrong, we know it is wrong, and eventually we will want to know if you succeeded on not letting it get the best of you. It helps me out every time. I let my friends on MFP know how I am feeling. They offer advice and support and I think that support can be one of the strongest pushes you can get to put you on the right track. It helps so much!!!!!!
  • neela31
    neela31 Posts: 180 Member
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    Um. not to sound to harsh but just don't. People who are probably weaker than you quit much harder habits and addictions every day.

    You're strong enough, smart enough and determined. So just deal with it and keep going.

    Disagree. Food addiction is very hard to overcome. Addictions such as alcoholism and drugs you abstain from because you don't need it to live. You cannot abstain from food. You HAVE to eat.

    I agree with the other posters in trying to keep yourself busy.
  • Onesnap
    Onesnap Posts: 2,819 Member
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    I eat every few hours. I make sure to do some sort of physical activity every day. I pre-plan out my meals and have healthy snacks all during the day to meet my calorie goals (not fall under them). This way I never get to the point of being super hungry and making bad decisions.
  • BerkleyEL
    BerkleyEL Posts: 77 Member
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    A great way to help deal with emotional reactions can be to put pen/pencil to paper and write out the emotion.
    I use this tool often to clear things off of my brain.
    Negativity can really drag you down, in so many ways, so anything positive you can concentrate on will help.
  • caterpillardreams
    caterpillardreams Posts: 476 Member
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    The first step is to recognize it, So now take all this advice and see what works for you.
    1) do not have junk food around or in your house. so when u get that urge and know without a doubt you will eat, you will automatically pick up something healthy. You can do research onlibe, and expecially here on MFP hon healthy low calorie snacks.
    2) drink some hot tea, or cold tea with no sugar or very little
    3)get online and chat with your friends here on MFP.

    I know there is so mch more you can do, there is alot of good advice here. and most important do not, DONT, ever, EVER give up. No matter if you fall. But every time you work at it, do wiht passion and do it for yourself, you deserve it.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    I personally have more trouble with moderation than I do with just not eating. If I'm in a position where I want to eat and want to stop myself from doing it, I focus on the feeling of hunger or the desire to eat and try to define it in my head. The more I put words to what I'm feeling the less I feel like I'm actually hungry. This works for me even if my stomach is rumbling. Paying attention to what's happening to my body disassociates me from the feelings and makes it easier to control them.

    Slowing down once I do eat...that's a lot harder for me.
  • alliooops
    alliooops Posts: 87 Member
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    I went to see a hypnotherapist - he specialised in Neuro-Linguistic Programming. It wasn't hypnotism as I thought it would be but rather he put me into a relaxed state where I went back to a time when I linked my longing for food to an event in my life. After that, I have found it so much easier to separate when I am really hungry and when I am eating for emotional reasons. I had 3 sessions and they cost me £70 each. I know it's expensive and certainly not for everyone but I gave it a go because I was fed up with feeling as I did. I haven't solved my weight problem but I do feel that I am more in control.
  • MrBrown72
    MrBrown72 Posts: 407 Member
    Options
    Um. not to sound to harsh but just don't. People who are probably weaker than you quit much harder habits and addictions every day.

    You're strong enough, smart enough and determined. So just deal with it and keep going.

    Disagree. Food addiction is very hard to overcome. Addictions such as alcoholism and drugs you abstain from because you don't need it to live. You cannot abstain from food. You HAVE to eat.

    I agree with the other posters in trying to keep yourself busy.

    while I understand that it's hard not to give in. Food Addiction is an obsessive compulsive disorder generally requiring treatment and medical supervision.

    Having a strong desire to eat, or a habitual eating reaction to various stimulus is not food addiction. It is just being human, and perhaps giving in to weakness. However, both can be overcome with the consistent application of willpower.

    I'm not trying to be unnecessarily argumentative, however it is dangerous to your chances of success to give these types of labels to simple temptation. It leads to excuses like "I couldn't help it, I'm sick." when most of us are not sick in this manner.

    if you have a Food Addiction and you're sure of that, you need to see a doctor and a psychiatrist.
    Otherwise I stand by my earlier remark.
  • Sherie13
    Sherie13 Posts: 250 Member
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    Thanks everyone for all your comments.

    I actually plan out my meals every day and only bring the snacks for the day to work so that I don't mindlessly snack. And I don't carry cash so I don't hit the vending machine.

    Some of you said to eat healthy snacks and drink water. Well, it's Emotional eating. I'm not actually hungry. I KNOW i'm not hungry. I was just upset and it makes me want to snack... even if i feel full.

    I did take some advice from you guys and re-read my food log for the day. I also got a piece of gum and walked downstairs with a co-worker to make some tea. I definitely feel better. For everyone that said workout or clean, I'd love to but I'm at work! If I am at home when I get upset I will try that for sure.

    I really appreciate all of the support. This is one of the reasons I joined this site!

    :heart:

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