We've all done it --- reaching for the chips when we're bored , noshing at a party when we've nervous , dipping into the Ben& Jerry's when we're blue . Emotional eating equals un-needed calories and extra pounds . Try these tips to identify and avoid emotional eating :
1. Learn the difference between emotional and physical hunger . Emotional hunger comes on suddenly and involves cravings for specific foods .
2 . Identify your emotional triggers . Anger , sadness and other negative feelings aren't the only triggers . Postive triggers --- like using food as a reward --- are possible .
3 . Keep an emotional diary . Pin-point patterns that emerge over-time , then find healthier ways to cope with your feelings .
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 or 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 health with regular exercise , adequate sleep , daily relaxation and social activities .
7. Give yourself premission to rest if you're exhausted instead of grabbing a snack . Allow 30 minutes a day away from responsibilities .
8 . Bored ? Get busy . Read , work on a hobby or home repair or practice a skill like playing a guitar .
9 . Put off eating for five minutes when an emotionally fueded food craving hits .
10 . Work off anxiety with a brisk walk , a stress ball or a quick dance to your favorite song .
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