We've all done it -- reaching for the chips when we're bored , noshing at a party when we're nervous , dipping into the Ben & jerry's when we're blue . Emotional eating equal unwanted calories and extra pounds . Try these tips to identify and avoid emotional eating .
1 . Learn the difference between emotional and phyical hunger . Emotional hunger comes on suddenly and involves cravings for specific foods .
2 . Identify your emotional triggers , anger , sadness and negative feelings aren't the only triggers . Positive triggers -- like using food as a reward -- are positive .
3 . Keep an emotional eating diary . Pinpoint patterns that emerge over time , then find healthier ways to cope with your feeling .
4 . Think about how childhood habits and social routines affect your eating habits , then figure out how to change your responses to those influences.
5 . If you are sad and lonely , reach for the phone or computer keyboard instead of food . Look at photos , play with a pet or reach out in other ways .
6 . Focus on your overall healthwith regular exercise adequate sleep and social schedules.
7 . Give yourself premission to rest if you're exhausted instead of reaching for a snack . Allow 30 minutes a day away from responsibilites.
8 . Bored :Get away , work on a hobby or home repair , practice a skill like playingthe guitar .
9 . Put off eating for 30 minutes when an emotionally food binge craving hits .
10 . Work off anxiety with a brisk walk to one of your favoriate places .