If you’re reading this, the chances are that you’ve probably begun the process of trying to find out what motivates you to eat at times that may not be the most appropriate for your health.
It’s important to acknowledge that you’re taking these first steps to gain control over the habits that have formed over the course of a few years, and for some, a lifetime, but what can you do to get in control?
Keep a Food Diary
One of the best ways to identify your emotional eating triggers is to keep a food diary or a journal. In your diary, you should track what you eat, when you eat, how you’re feeling when you eat, and how much you’re eating. This will help you to identify patterns in your eating habits that may be linked to your emotions.
For example, you may find that you tend to overeat when you’re feeling stressed or bored. Or, you may notice that you’re more likely to snack on unhealthy foods when you’re feeling sad or lonely.
People have different emotional eating triggers, so it’s important to take the time to figure out what yours are. Once you know what your triggers are, you can begin to work on finding other ways to deal with those emotions.
Identify Your Emotions
Another way to identify your emotional eating triggers is to take some time to reflect on your emotions. When do you find yourself most likely to emotionally eat? What emotions are you feeling in those moments? Are you feeling stressed, anxious, sad, angry, or lonely?
Identifying your emotions can help you to better understand your triggers, thus allowing you to work on finding other ways to cope with those emotions.
Avoid the Triggers
Now that you know who or what is the source of triggers for emotional eating. It’s time to become proactive and stop allowing these triggers to drive you into a state of unhealthiness. This can be done in most cases by simply avoiding the triggers. If you know that certain things, events, or people stress you out, it might be a good idea to limit your contact with some of these triggers until you have more control over your eating habits. It’s okay, and can even be important to place your well-being over some obligations.
Although some emotional triggers can be avoided, others may not be so easy to get away from. If you find that you’re trigger is something that you can’t avoid, like work stress, then it’s important to find other ways to deal with it.
Change Your Response
In some cases, you may not be able to avoid your triggers, but you can change the way you respond to them. If you find that you tend to overeat when you’re stressed, try finding other ways to deal with your stress, like exercise, yoga, or meditation. If you notice that you’re more likely to snack on unhealthy foods when you’re bored, try finding other activities to do that will occupy your time and keep your mind off of food.
The most important thing to remember is that you have the power to change the way you respond to your triggers. You don’t have to let them control you. Find what works for you and stick with it.
Avoid Unhealthy Coping Mechanisms
If you find that you’re using food as a way to cope with your emotions, it’s important to try to find other, healthier coping mechanisms. This might involve talking to a friend or family member when you’re feeling down, going for a walk or run to blow off some steam, or writing in a journal to express your thoughts and feelings.
Every time you find yourself reaching for food when you’re not actually hungry, take a moment to ask yourself what you’re feeling. If you can identify the emotion that you’re feeling, try to find another way to cope with it. This will help you to break the cycle of emotional eating and gain control over your eating habits.
Find Healthy Ways to Satisfy Your Cravings
If you find yourself craving certain foods when you’re emotional, it’s important to find healthy ways to satisfy those cravings. This might involve opting for healthier versions of your favorite comfort foods or snacks, or choosing foods that are high in protein or fiber which will help to keep you fuller for longer. A carrot, for example, can satisfy a craving for something crunchy just as well as a bag of chips, but it’s a much healthier option.
The next time you’re feeling an emotional eating trigger, take a moment to identify what it is that you’re actually craving, then try to swap it for a healthier alternative. This will help you to satisfy your cravings without compromising your health.
Talk to a Therapist or Counselor
If you’re having trouble identifying your emotional eating triggers, or if you’re struggling to find other ways to cope with your emotions, talking to a therapist or counselor can be very helpful. They can help you to explore the root cause of your emotional eating and develop healthy coping mechanisms.
Emotional eating can be a difficult habit to break, but it’s important to remember that you have the power to control your eating habits. If you’re struggling to break the cycle of emotional eating, talk to your doctor or a registered dietitian to get started on the path to recovery.
Conclusion
If you struggle with emotional eating, know that you’re not alone. It’s a real issue that many people deal with on a daily basis. But the good news is that once you identify your emotional eating triggers, you can start working on putting an end to them. By paying attention to your hunger cues, keeping a food journal, and finding other ways to cope with your emotions,you’ll be well on your way to conquering emotional eating for good!
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