In Part 1 of this series, you identified whether you are an emotional eater, and if so: what type of emotional eater.
In Part 2 we focused on the difference between emotional and physical hunger, and how to (by asking yourself some basic questions), develop your ability to make better use of your “moment of choice” in your eating behavior.
In this last part, we are going to share with you the alternatives to emotional eating, as well as practical tips on how to change your thinking and your actions to overcome this.
1. FIND ALTERNATIVES TO EMOTIONAL EATING
The single most important step is to go back to Part 1, where you identified your specific triggers for emotional eating. These triggers cover most of the typical emotions experienced by emotional eaters, for example feeling stressed, anxious, angry, lonely and even happy.
You must now find alternatives to eliminate the urge of emotional eating when you experience these kinds of emotions. This could mean writing in a journal, reading a book, or making some time to just relax and decompress from the day.
Experiment with a variety of activities to find what works for you: what you can do to shift your mindset from reaching for food to suppress your emotional craving for food.
2. MOVE YOUR BODY!
Many people find relief in getting regular exercise. A walk or jog around the block will often be enough to get you focused on something else than food – and it’s good for your health.
A study where participants took an 8- week yoga program found that their mindfulness (being aware in the present) and understanding of themselves and of situations around them increased, enabling them to deal better with emotions and triggers. Mindful meditation can also help to change your mindset and actions to “mindful eating”.
3. START A FOOD DIARY
Keeping a log of what you eat and when you eat it, making notes of your feelings at that time, can help you to identify triggers for emotional eating. Make use of an app like LIBRO to make this easier (contact me if you need help with this).
If you need to visit a doctor or dietitian, this food diary can be very useful.
4. EAT A HEALTHY DIET
Making sure you get enough nutrients to fuel your body is very important. It can sometimes be difficult to distinguish between true and emotional hunger. If you eat well through the day, it will be easier to spot when you are eating out of boredom or sadness or stress.
If you still feel hungry, go for healthy snacks like fresh fruit and vegetables, plain popcorn and other low-fat, low-calorie food.
5. TAKE COMMON OFFENDERS OUT OF THE WAY
Consider getting rid of foods in your cupboard that you often turn to when things don’t go well. High-fat, calorie-laden and sweet things (like chips, chocolates and ice cream). Remember we suggested that you put a notice on your fridge/food cupboard: STOP-ASK-ACT…
Also postpone trips to the grocery or convenience store when you’re feeling upset.
6. PAY ATTENTION TO VOLUME
Resist grabbing a whole bag of chips or snacks – rather measure out smaller portions and small plates. Once you have finished a helping, refrain for going back for a second portion. Give the message that you had something to eat enough time to get to your brain. In the meantime ask yourself why you would need another helping.
7. BANISH DISTRACTIONS
If you are in the habit of eating in front of the TV, your computer or cellphone, either switch off the distraction or go and finish your meal somewhere else. Eat mindful, by focusing on your food and the reason you are eating this now.
8. WORK ON POSITIVE SELF-TALK AND REWARD
Feelings of shame and guilt and shame typically follow on episodes of emotional eating. It is important to work on the self-talk you engage in afterwards: if you don’t deal with it, it will reinforce the negative cycle again and again.
Instead of coming down hard on yourself, try learning from your setback. Use it as an opportunity to plan for the future. And very important: reward yourself with self-care measures when you make progress, by going for a leisurely walk, taking a bath or watching a movie.
9. SEEK SUPPORT WHEN NECESSARY
Some people cannot walk this road on their own. Some even require professional help from a dietitian who specializes in eating disorders, or from a counselor who is qualified to deal with behavior change through programs such as Cognitive Behavioral Therapy.
Obviously a support group or network can be helpful. Just keep in mind that sympathetic people (spouses, friends and family) can unfortunately reinforce unhealthy habits by making you feel OK….
You can also search the Internet for “Support groups for eating disorders in South Africa”. In the end you will know best what will work for you in terms of trust and self-honesty.
If you tend to overeat when you’re stressed, upset, or sad, you may struggle with emotional eating. You may turn to unhealthy foods for the short-term comfort they provide, despite their negative impacts on your physical and mental health in the long-term. When paired with therapy, practices like mindfulness, intuitive eating, and other healthier coping skills can help you regain control over your eating patterns.
I am there to support and guide you!
