Top 10 Ways To Control Emotional Eating

Emotional eating, also known as stress eating, is when you find comfort in high-sugar, high-fat foods. We use them to suppress negative emotions that keep hassling and badgering us, like stress, fear, and loneliness.

This nagging doesn’t go away on its own, and half the time, we’re too afraid to do anything about it. The other half, we don’t know where to start or who to turn to for help.

The way emotional eating works is that these fat-loaded foods dampen the activity of our threat response system (TRS). So, we start to feel better and not as stressed and anxious as we were.

The problem is that our brains quickly become addicted to junk food, thinking it’s the only way to get any type of relief during stressful situations. Then, we feel guilty or ashamed about eating half a dozen doughnuts, which takes a heavy toll on our self-esteem.

This can lead to chronic health issues, such as high blood pressure, obesity, Type-2 diabetes, and more. So, to help eliminate junk foods from our diets and learn how to control emotional eating, we rounded up the top 10 ways to face stress without relying on fattening foods.

Take a look.

Also read: Top 10 Ways To Cut Calories From Your Day

Reset Your Relationship with Food

We’re trained to see food as either punishment or reward. What do we do when we graduate, get a promotion, or get married? We celebrate by eating cake to feel elated for as long as possible.

We have a bad day at work or get into a fight with our partner, and what do we do? Reach for some ice cream or eat an extra slice or two of pizza in an effort to numb the pain.

So, the first thing you have to do to control emotional eating is improving your relationship with food. This means that you eat only when you’re hungry. Then, stop just as you’re starting to feel like you’ve had enough.

It’s also important to strip everything back to its basics and look at food as fuel. That’s all it is! You use food to provide your body and mind with the energy and nourishment they need to keep you healthy and alive.

Also read: Top 10 Ways To Manage Your Hunger In Healthy Ways

Connect with Others

Never underestimate the value of close relationships. Surround yourself with a circle of people you trust and feel comfortable with. Then, make it a point to do a different social activity each week.

Take a class together, go rollerblading, hike a trailswitch it up to break the cycle of boredom.

Not only that but spending quality time with positive people will protect you from the effects of negative thoughts, stress, and anxiety.

Also read: Top 10 Tips To Practice Eating Moderation

Practice Mindfulness Meditation

Calming practices like meditation help us stay centered. They bring us clarity by allowing us to focus on what’s really important and see things from a broader perspective rather than remain stuck in our cycle of negative thought patterns.

One of the best calming techniques is mindfulness meditation. Studies show that this is one of the most effective ways to treat stress eating.

The best part is you can do it anywhere. All you need is a quiet place and five minutes to do some controlled breathing exercises and focus on various things around you.

You can also do this while you’re eating. Mindful eating allows you to pay attention to the taste and texture of each bite. Thus, you eat slower and feel more fulfilled as opposed to when you eat in a hurry without taking the chance to savor your food.

Also read: Top 10 Tips To Enhance Your Weight Loss Efforts

Don’t Store Junk Food in Your Home

Is your cupboard stocked with junk food? Then, it’s time for a purge. Give them away to charities or your local homeless shelter.

Then, replace them with healthier snacks, like fresh fruits and vegetables. This way can break the cycle of stress eating. It also gives you time to think about the types of food you’re reaching for when you’re feeling sad or upset.

Also, never go to the grocery store when stressed out or anxious.

Also read: Top 10 Tips For Low-Fat Dieting

Get Moving

Do you prefer lifting weights or cycling? How about yoga?

Any type of physical activity you prefer to engage in can help reduce anxiety, as well as numerous mental and emotional disorders.

You can even take the stairs rather than using the elevator or walk to work. If that’s not possible, use your lunch break to walk around the block once or twice.

Research shows that regular exercise, especially if it’s outdoors, is a great way to boost your concentration, clear your head, and lower stress levels.

Do Something You Love

Maybe you used to knit or paint, but then life got in the way. Or perhaps you have a pile of books you’re dying to read but have no time.

Well, this is your chance to get back to doing what you love!

Write down a list of five things you enjoy doing. Then, pick one and start today. Make room during your day for just 10 minutes for your hobby.

When you fill your life with the things that give you a boost of positive energy, you’ll be better equipped to overcome emotional eating.

Eat a Nutrient-Rich Diet

When you lead a healthy, well-balanced lifestyle, you’ll enjoy eating nutritious foods that provide your body with the right kinds of minerals and vitamins. As a result, you’ll feel better about your appearance and self-esteem. More importantly, you reduce the risk of chronic health issues like heart diseases and obesity.

Also, healthier food options contain fiber and protein, among other nutrients. Yet, these two, in particular, keep you feeling satiated for longer, so you’ll be less likely to crave calorie-laden foods whenever you’re stressed.

Portion Out Your Snacks

Resist the urge to grab an entire bag of chips or a whole box of cookies. They might make you feel good for five minutes. Then, after that, you’ll be stuck with guilt, shame, and an upset stomach. Not to mention all those unwanted calories you just consumed.

Nutritionists advise against depriving yourself of your favorite foods. But what do you do when these foods are high in fat and sugar?

They recommend you measure out portions. In other words, instead of eating from the bag, pour some chips into a small bowl.

Once you’re done, take a few sips of water or a sugar-free beverage. Then, make a conscious decision not to go back for seconds.

Keep a Food Journal

Starting a food journal can help you track down what triggers your emotional eating. Start by writing down quick notes each time you eat something. Also, include how you were feeling or thinking at the time.

If you find it challenging to write things down in a notebook the old-fashioned way, don’t worry. Plenty of apps can help you track what you eat during the day, along with your emotional state.

Practice Self-Affirmations

One of the reasons we fall into the habit of emotional eating is we don’t know our worth. Our confidence is shot, and we rely on food to make us feel better.

What we should be doing, instead, is boosting our self-esteem. The more we practice positive self-talk and self-affirmation, the less we become dependent on stress eating.

Say oneor allof the following affirmations every morning. Pretty soon, you’ll be in the habit of finding the positive in every negative thought or situation.