How do I stop emotional eating?

How do I stop emotional eating?

I eat when I am bored, I eat when I am tired, I eat when I am frustrated. I am constantly eating for reasons other than hunger. How do I stop? It's like it just slips under my radar and next thing I know, I have polished off a whole pie, or cookies or bag of potato chips.

A MyObesityTeam Member said:

What perfect timing! I'm working through these exact issues with my psychologist and have made a number of observations which have really helped me so far. When I have felt a particular emotion that I have used food to avoid in some way, I have noted it down and then came up with suggestions on how to change my emotional state. i.e. When I noticed I felt bored and was eating to make myself feel better, I realised that the food or the cravings for a particular type of food was my body's way of quickly correcting the balance and doing what it knows to make me feel better, because I wasn't doing anything else. So rather than using food, going forward I needed to add more excitement into my life whether it is through social activities or physical activities, or sometimes even something quieter like going to the cinemas to see a movie. Every time I neglected my need for more fun or excitement, I would always revert back to food.

The other areas you mentioned such as feeling tired or frustrated, I have also had these too. Feeling tired often was due to overworking myself or setting an unrealistic schedule, so I had to look at home support and delegating things that I didn't absolutely have to do myself and also start planning when I would do some enjoyable activities each day as well as some much needed down time. I also would go past the juice bars to get some vege juice made up so my body could have a quick hit of nutrients to balance out my energy levels. I would also do things that would recharge me like going down to the beach, walk along the sand, and feel the waves lapping at my feet, or just sit on the sand and look up at the sun and take deep breaths. Feeling frustrated I have found came from not setting firm boundaries, making other people's priorities more important than my own, or not allowing myself to really speak my honest truth to others. So I needed an accountability person that would be an advocate for me and to remind me when I am neglecting my own needs, and help me to start using my voice more and say what I really feel. I also had to get a number of toxic people out of my life and honestly feel like I can start breathing again. Hope these help in some way. Be kind to yourself lovely lady :)

posted over 1 year ago
A MyObesityTeam Member said:

I am so an emotional eater. Food makes me happy....it is my drug of choice so to say! I have been doing Keto since June 2018 and it is the first "diet", although I prefer to call it a "new way of life", that has ever worked for me. I'm still working though "emotional eating" but I will grab a beef stick or a few berries, or a cube of cheese when I feel bored or emotional..or I'll chew sugar free gum, or do journaling...it all helps me. You can do this....we all deserve to be healthy and happy!

posted 5 months ago
A MyObesityTeam Member said:

I do cross stitch or paint. I find if I’m creative in some way I won’t turn to food

posted 10 months ago
A MyObesityTeam Member said:

Hi BabyD, Anytime I have dropped a decent amount of weight it has come solely from diet, because like you I have been unable to exercise due to injuries and high pain levels. But what has helped me stick with the food changes, is by taking it very slowly, keeping my stress levels to a minimum, increasing self-care / pampering, and getting used to one small step at a time. You can work at your own pace and what feels right for you. I am currently following the Blood Type Diet at the moment and I can see how it is working for me because it is tailored to my blood type and because the foods on my avoid list are ones that are highly acidic and I know I have reacted badly to before. I also found some of my food allergies also in the avoid this so this was interesting to find out. It is important to note here, that I made a conscious choice to focus on what I need to be eating rather than what I have to cut out. i.e. I needed to cut out dairy, and I know that I love having cereal & milk in the mornings, so I asked the Health Shop what are some non dairy options to replace what I am used to having, rather than giving everything up totally and feel like I'm sacrificing what I love. I converted to Calcium fortified Almond Milk and love it now. Just making one change at a time, takes time to research and try out some different brands to work out what you like, but once you have worked it out, it takes a lot of the stress out of it going forward .. because it is one less decision you have to make. Take it easy on yourself when you are adjusting to this new way of eating and cut yourself some slack because you won't get it perfect first time and that is absolutely ok, because you are in this for the long haul. Before I started I had a bad habit of the "All or Nothing" approach which is a way my perfectionist nature was sabotaging my progress, so I had to develop different habits. So for me I started with breakfasts, and stocked up on the foods which were good for me and tried that for a few weeks, then moved onto snacks, then lunches/dinners. I have an accountability partner who helps me with weight tracking and measurements, and can talk about how I'm feeling emotionally during each week, and work out if I need to make any tweeks. I had to go through cleaning out my pantry and stocking up more on superfoods which would give my body what I needed for energy. Also weaning off sugar took a while and there were a few things which helped me with that, but patience and self-nurturing were the key things. I also try to do things in bulk like using a slow cooker, which makes it so much easier because once it is done you can put it in separate containers and freeze for when you can't be bothered cooking. Hope this helps and wishing you the best of luck :)

posted about 1 year ago
A MyObesityTeam Member said:

I have the same issues. I usually put my headphones on and go into meditation. It works for me.

posted over 1 year ago
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