When considering the phenomenon of emotional eating, for instance, you must know that it is a response to stress, which often occurs during or after a personal or professional crisis. It can also happen during stress-ridden times of year, like the holidays. The inclination to eat emotionally is normal, though. However, it’s important that you completely forgo this habit – if you hope to enjoy good health throughout your life. Here are some tips to curb your tendency to emotionally eat!
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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