If you’re an emotional eater, you may find yourself eating to deal with emotions, using food as a reward when you’re happy, and craving sweets or unhealthy snacks when stressed. (Don’t worry; you’re not alone!) Sometimes we don’t even realize we indulged while dealing with our feelings until long after.
I am in the process of becoming a certified Portion Fix Coach and I’m loving all of the education I’ve been able to soak in . I’m going to be hosting an exclusive portion fix private nutrition course for those who want to dive deep and focus on overcoming food addiction. We’re going to focus on learning a lot about portion control and balanced macronutrients. Most importantly, we’re going to dive deep and learn just how sustainable living a clean eating lifestyle really is! We have been taught to reward ourselves with food in many ways and it can definitely be turned around. We aren’t born with these habits . Habits are learned and they take time to overcome. This will be a course that’s going to teach you tools and strategies on how you can overcome some of your habits too.
The following ideas can help you to cut down emotional eating and develop healthier eating habits—even when stressed!
First: Awareness Is Key
I’m mentioning this first because awareness can be the most powerful aspect of change here, even though the other strategies listed are highly effective as well. Reading this post is a great first step in awareness; you clearly know that this is an issue to explore, and you’re educating yourself. Now, becoming more aware of how the problem plays out personally for you is the next step.
Emotional eating is sometimes called “mindless eating” because we often don’t think about what we’re doing, and let our unconscious habits or drives take over. (Mindful eating—more on this later—can be helpful here, and involves awareness as you eat.) But before you can put mindful eating into practice, being aware of how you feel right before you eat is vital. The trick is to be more aware of why you’re eating when you eat. One way to check-in with yourself is to maintain a food journal, either in physical journal form or as an app you can install on your phone.
If you have to log what you eat right before you eat it, you may realize you’re eating for the wrong reasons, and can then move onto another approach to deal with your feelings. Once you break the habit of mindlessly reaching for food, it becomes easier to put the next list of techniques into place.
Find Relaxation Techniques
When you’re under stress, your body is likely producing higher levels of cortisol, a stress hormone that tends to make people crave sweet and salty food—the stuff that’s generally not good for us. If you’re experiencing stress on a regular basis and aren’t finding ways to relax your body relatively quickly, cortisol could be creating these cravings, as well as contributing to other health problems. The following stress relievers for busy people can help, you can create a simple stress management plan, or you can find stress relievers that fit with your specific situation.
Cope in Healthy Ways
Many people use food to deal with uncomfortable emotions like anger, frustration , fear, stress, and other feelings. While we do need food to survive, there are healthier ways to cope with emotions.