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You may find yourself eating in front of the television, computer, or some other distraction. Try switching off the tube or putting down your phone the next time you find yourself in this pattern.
By focusing on your food, the bites you take, and your level of hunger, you may discover that you’re eating emotionally.
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Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating.
Try to include everything you eat — however big or small — and record the emotions you’re feeling at that moment.
Consider trashing or donating foods in your cupboards that you often reach for in moments of strife.
Think high-fat, sweet or calorie-laden things, like chips, chocolate, and ice cream. Also, postpone trips to the grocery store when you’r...
Feelings of shame and guilt are associated with emotional eating. It’s important to work on the self-talk you experience after an episode.
Instead of coming down hard, try learning from your setback. Use it as an opportunity to plan for the future.
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
This cycle typically doesn’t end until a person addresses emotional needs head-on.
Some people find relief in getting regular exercise. A walk or jog around the block or a quickie yoga routine may help in particularly emotional moments.
Make sure you get enough nutrients to fuel your body. If you eat well throughout the day, it may be easier to spot when you’re eating out of boredom or sadness or stress.
Try reaching for healthy snacks, like fresh fruit or vegetables, plain popcorn, and other low-fat, l...
Resist isolation in moments of sadness or anxiety. Even a quick phone call to a friend or family member can do wonders for your mood. There are also formal support groups that can help.
Overeaters Anonymous is an organization that addresses overeating from emotional eati...
Resist grabbing a whole bag of chips or other food to snack on. Measuring out portions and choosing small plates to help with portion control are mindful eating habits to work on developing.
Once you’ve finished one helping, give yourself time before going back for a second.
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Don't leave your phone and computer within arm’s reach during practice sessions.
Put them where you can’t see or hear any notifications so you won’t be tempted to stop practicing to reply to a message “real quick” and end up going down a distraction rabbit hole.
There are some ways you can learn to cope not only with cravings but what is causing them:
It can help to pause in the middle of your meal or snack to assess your current state: How full do you feel? Are you still eating to feed your hunger, or are you eating out of distraction, boredom, or stress?
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