Overeat: take control of emotional eating

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Eating as a way to suppress or soothe emotions such as stress, anger, anxiety, boredom, sadness and loneliness can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

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Overeat: take control of emotional eating

  1. 1. Take control of Emotional Eating Eating as a way to suppress or soothe emotions such as stress, anger, anxiety,boredom, sadness and loneliness can sabotage your weight-loss efforts. Often,emotional eating leads to eating too much food, especially high-calorie, sweet,salty and fatty foods.The good news is that if you are prone to emotional eating, you can take steps toregain control of your overeat habits and get back on track with your weight-lossgoals.Major life events, such as health problems and daily life hassles such as astressful work commute; bad weather and changes in your normal routine cantrigger emotions that lead to overeating.Food can also be a distraction. If you’re worried about an upcoming event orrethinking an earlier conflict, eating comfort foods may distract you. But thedistraction is only temporary. While you’re eating, your thoughts focus on thepleasant taste of your comfort food. Unfortunately, when you’re done eating,your attention returns to your worries, and you may now bear the additionalburden of guilt about overeating.
  2. 2. How to regain control of your eating habitsTo help stop eating for emotional reasons, try these suggestions:Learn to recognize true hunger: Is your hunger physical or emotional? If you atejust a couple of hours ago, you are probably not really hungry. Scheduling mealtimes will help identify physical versus emotional hunger. Give the craving a fewminutes to pass.Know your triggers: Keep a diary for few days and record what you eat and whenyou eat. If you can, note how are feeling at the time. When you review severaldays side by side you may see patterns emerge that reveal negative eating habitsand triggers to avoid.Look elsewhere for comfort: Instead of reaching for a candy bar, take a walk,treat yourself to a movie, listen to music, read or call a friend. Find a distraction ifyou feel like an emotion is leading you to eat. Plan fun and pleasurable activitiesfor yourself ahead of time.Do not keep unhealthy foods around: Avoid having an abundance of high-caloriecomfort foods in the house. If you feel hungry or emotionally upset, postpone theshopping trip for a few hours so that these feelings do not influence yourdecisions at the store.Snack healthy: Plan your snack and choose a low-fat, low-calorie food, such asfresh fruit, vegetables with fat-free dip or unbuttered popcorn. Try altering yourfavorite recipe to lower fat, lower calorie versions to see if they satisfy yourcraving.If you give in to emotional eating, forgive yourself and start fresh the next day.Would you like to say goodbye to emotional eating forgood?If you want to beat emotional eating for good, I highly recommend an onlineweight loss program called Fitium.comFitium is an online system which is designed to help you tackle emotional eatinghead on with an extensive coaching program, as well as a personalized diet plandesigned to support healthy and sustainable weight loss.

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