Ways to Fight Emotional Eating
If some of the signs of emotional eating from last week’s post resonated with you, you may be wondering how to combat the overeating and emotions that go with feeling out of control of your eating. Try some of the ideas below.
- HALT: If you find yourself heading into the pantry shortly after a meal, stop and think about the word halt. Ask yourself “Am I Hungry, Angry, Lonely or Tired?” (I also like to add a B for bored.) All of these feelings increase the likelihood of overeating. If you are actually hungry, then go ahead and have a snack. However, if your body is saying you’re full , figure out other ways to meet the emotional need you are experiencing.
- Take a 10 minute pause: If you think you are heading into a bout of emotional eating, tell yourself you will do something else for the next 10 minutes. If after taking that pause, you are still experiencing your craving, go ahead and indulge. Many people find that 10 minute pause is enough for the craving to pass.
- Eliminate unhealthy food from the house: Don’t buy food you know you are likely to binge on. If it is not in the house, it becomes much harder to emotionally overeat with it.
- Find an alternative food: Once you know which foods you are likely to binge on, find a satisfying but more healthy alternative. Think dark chocolate in place of chocolate cookies.
Making a change in your emotional eating will take time and practice. Some backsliding will happen- don’t beat yourself up and become discouraged. Every time you eat is an opportunity to make a healthy, nurturing choice for your body.