If you are struggling with emotional eating, you are not alone.
I still find myself doing it; the other day I sat in front of my computer and opened a bag of Terra chips and started putting them in. I stopped short of eating the whole bag because I realized what I was doing. Usually when we eat out of emotions, it is common to “go out” and simply not be there.
I stopped and asked myself, “Am I very hungry?” And the answer was no, I realized that I was bored. So I put away the fries and went for a walk.
I’ve been practicing being mindful of my food choices for quite some time, so I was able to quickly use the tools in my toolbox to get back on track.
If you want some tools in your toolbox, here are some helpful tips you can practice to end emotional eating.
# 1 – Don’t keep trash in the house.
I’m sure you’ve heard this before, and it’s because it works. If you are not at home, you will not be tempted. I know that your children, your partner, your dog, will not be happy with you for depriving them. But seriously, eating healthier won’t kill them.
When there is tempting junk food in the house, emotional eating becomes too easy. For example, you come home after a terrible day at work and the whole trip home all you can think about is drowning your sorrows in the pint of Ben & Jerry’s that you know is in the freezer. Food ends up serving as a trigger, so just get rid of it.
# 2 – Find a healthier alternative.
Instead of concentrating on having ice cream when you get home, you need to find a substitute. Instead of looking for food when stressed, take the dog for a walk or talk about how stressful your day was with your loving partner or best friend.
When you create new behaviors, you actually create new neural pathways, which means that you create new habits. Goodbye Ben & Jerry, hello training team!
# 3 – Restock your kitchen.
It’s much easier to grab healthy foods when you’re hungry if you have them on hand and in sight. Research shows that people who leave healthy foods in plain sight make better food choices. Some ways you can implement this for yourself: A bowl of fresh fruit on the kitchen counter. Chop up the veggies and keep them on hand with some eye-level hummus in the fridge. If coffee is an unhealthy muffin or donut trigger, see if you can substitute your coffee for a green smoothie.
# 4 – Have a seat.
If you are going to eat, you must sit at the kitchen table. When you put your food on the plate, be it a meal or a snack, you can eat more mindfully. Think about the last time you sat in front of the television or computer with food. Do you really remember eating the food? What if you feel satisfied?
When you sit and pay attention to what you eat and how much you eat, the tendency is to eat less because you are able to notice those signals that are sent from your stomach to your brain telling you that you are “full” – and when you are in contact with signals from your body, you naturally avoid overeating.
# 5 – Be kind to yourself.
Find other things to nurture yourself. I love lighting scented candles at dinner, it helps create a nice relaxing atmosphere! Maybe you like scented soaps or fresh flowers. A soft blanket to snuggle into while having a sip of tea after your meal. I know you can feel a sense of control when you eat what you want and be condemned with everyone else, but then the guilt and emotions surrounding the incident make you punish incessantly. Take the opportunity you have to be kind to yourself and surround yourself with things that make you feel good.