3 Steps To Control Your Emotional Eating For The Most Successful Diet
3 Steps To Control Your Emotional Eating For The Most Successful Diet
Emotional eating is one of the most common weight-loss challenges that we all face:
Bad day at work? "Break open the chips... poor me! Poor me!
When the kids are being 'difficult'? "Give me the chocolates..."
Technically there is nothing wrong with eating for comfort if we make healthy choice, but the chances are, when we feel stressed, angry, tired, whatever, we seek solace in lollies, wine, chips and chocolates which are hard to stop at just one. Getting a handle on emotional eating starts by making changes that work for you.
Three steps to control emotional eating:
STEP 1:
Identify your triggers and understand the real need. There are two main things that trigger us to eat:
Habits. These sorts of triggers are essentially learned responses. If you've always had biscuits with a cup of tea, it becomes difficult to boil the kettle without thinking about the biscuits regardless of whether you want one or not. To break these habit triggers are not so easy because they are 'learned'. The best way to break this habit is to find alternatives instead for example: replace the glass of wine with a diet soft drink whilst making dinner.
Emotional triggers. They are different from habits in the sense that they have a depth of feeling beneath them. Emotional eating tends to make a real need. It means that if you eat when you're stressed, you're actually trying to do something positive: relieve stress because you want to feel calm and in control...
To satisfy your real need you can start to find alternative strategies for dealing with them:
Keep a diary: Write down how you feel to help you to identify problem times.
Exercise: Helps to get rid of stress
Growing wiser: Realise that stress is temporary and learn not to give in to it because it eventually passes.
Have a good cry -it helps
Talk about your emotion
Write your emotion down, the tear it up and throw it away
Give someone a hug -one like what you need now
Go for a walk and get your head straight.
STEP 2:
Take responsibility for what you eat and why you eat it.
This is a very positive action. However, sometimes the people close to us can do or say things - not always intentionally - that make it difficult for us to see our decisions through. In these cases you need to ask your family members and friend for help. When asking for help you should:
Say how you feel;
State your needs clearly (without apologising);
Say what you want to happen; and
say what you could do for them in return (optional).
STEP 3:
Believe in your ability to control emotional eating
People who believe in themselves very often achieve what they intend to do. It is normal to have doubts and to feel unsure at times, but just know that self belief is perhaps the most important skill you can develop on your journey to your goal weight.
Believe that time for success works. Believe that you can do it. Believe that you have all the resources within you to succeed. Think positive and say to yourselves with confidence: YES I CAN DO IT!
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