Ready to eliminate emotional eating from your life? Most of us are, honestly. This all-too-common phenomenon involves eating as a response to emotional stress, and it often happens during a personal or professional crisis or other stress-ridden times, like the holidays. Trust us, though – it’s completely normal to want to eat your feelings. However, it’s important that you unlearn this habit, especially if you hope to enjoy good health in the future. Check out the steps that you should take to curb your emotional eating habit ASAP.
Identify patterns between feelings and food.
Many of us have a go-to food craving when things get rough. You might enjoy ice cream or crave anything crunchy. No matter what you reach for, consider how you’re feeling when those cravings spring up. If you need help doing this, consider starting a food journal, in which you record what you eat, your hunger and fullness levels, and your emotions. Once you’re aware of why you reach for certain things, you can test out alternative coping tools.
Schedule snacks and meals.
Structuring your mealtime is important. That’s because, without a steady eating schedule, you might feel free to emotionally eat whenever the mood strikes. Eat meals around the same time each day, spaced about three to five hours apart. In addition to preventing mindless munching, settling into a consistent eating routine will help regulate blood sugar and insulin levels, as well as hunger hormones. Trust us – once you get on a schedule, you’ll feel the difference almost immediately!
Eat without distractions.
When it's time to sit down for a meal or healthy snack, don’t park yourself in front of the TV, like usual. Instead, sit at a table or other surface and enjoy your meal without checking your smartphone, turning on your computer, or flipping through a magazine. While it may feel awkward at first, doing this will allow you to tune into your body’s hunger and fullness cues. Mindful mealtime will also help you experience more satisfaction after eating.
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