We all reach for a high-fat or sugary treat sometimes to help make us feel better when we are sad or stressed. With emotional eaters, up to 90% of their eating may be related to emotional triggers or social influences, a form of avoidance so they don't have to think through and deal with difficult emotions. Weight gain leads to more unhappy feelings so it becomes a vicious circle.
Often emotional eaters do not realise what is going on because it is very socially acceptable to celebrate with food. We do a lot of eating in family gatherings, barbecues, lunches with friends, birthdays and holiday gatherings. We see cake and ice cream as rewards and eat these types of foods because we 'deserve' it, and we all have fond memories of special treats when we were children.
Stress can result in the release of hormones in the body that make us more emotional and cause a rise in insulin, which signals your body to take in more sugar. We then start to crave a chocolate bar. Sweets can cause a rise in certain chemicals in the brain that create a sense of calm, and this feeling can be enough for you to become addicted to the good feelings so a habit forms. We learn that having a treat results in good feelings and so we are rewarded for eating the cake or chocolate.
Awareness that you are eating because you are stressed or sad or angry is the first step. You need to retrain your behaviour and relationship with food. If you learn to eat mostly because you are hungry or you want to meet your nutritional needs you will lose weight quickly and easily.
Here are 10 strategies that may help:
1. Pinpoint your emotional triggers. Keep a food journal with details of what you have eaten, where you were, what you were thinking when you had the craving and how you felt when you ate the food. Note the patterns in your eating and emotional triggers such as depression, anxiety, loneliness, stress or anger. You can then find different strategies to cope with these feelings.
2. Don't buy comfort foods. If you don't have junk food in your house it is easier to avoid it. If someone brings it for a party make sure someone else takes it home. Stock up on fresh fruit and vegetables.
3. Control your cravings. If you are craving a specific food you are probably not eating because of hunger. Instead of asking yourself, "What am I hungry for?", it is better to ask, "What do I need?" You may need a relaxing bath or time out for yourself.
4. Find other rewards. Instead of rewarding yourself with food, plan something nice to do for yourself each day. You might enjoy the food in the moment but afterwards you are likely to feel regret. It is better to make time throughout the day to do things you enjoy because you deserve it. It might be just to sit and read a book, take a bath, get a pedicure, watch TV or go to the movies. Relax and enjoy.
5. Think before you eat.When you eat out of habit you are acting on autopilot. You need to become more conscious of what you are doing. Do some self-talk to change thought patterns, for example, "It would be better for me to go for a walk to calm down" or "I feel sad but that's OK. Usually the feeling passes".
6. Plan ahead. Plan to meet friends after a stressful day so you don't run home and binge. Put thought into how you will feel after different situations and plan strategies to relieve negative emotions.
7. Learn stress management. Incorporate relaxation exercises, meditation and daily walks into your life to lower your stress levels.
8. Get social support. If you have stressful issues to deal with in your life make sure you have support with friends or a group where you can talk about your feelings.
9. Choose healthy foods. When you need a boost try a snack that includes low GI foods and protein, for example, whole wheat crackers and low fat cheese or some almonds or a protein shake. This will give you sustained energy without the sugar spike.
10. Don't restrict yourself too much. If you start to feel deprived you may lose control and binge. Never allow yourself to get too hungry by eating regular meals and snacks (eat every 3 - 4 hours).
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