Emotional eating can sabotage your weight loss efforts. That’s why you should know how to stop emotional eating and how to really know that you are emotionally binge eating, because most people don’t know when they are emotionally eating.
Identify Your Triggers
Are you the type of person that try to solve issues with food? Do cakes call out your name like me? Are you the type of person that over-indulges without even trying when out with friends?
There are many other food triggers out there and the best way to know what your triggers are is to keep a food journal for about two weeks.
Don’t only take note of what you eat, also write down where you are and when you fall short during the day. If you can write down the circumstance you are in when you eat, it will be a more accurate food journal.
If you know what makes you indulge in emotional eating, you’ll be more equipped to avoid it in the future.
Once you have mastered this step, you can move onto the next step.
Once you know the triggers that make you start emotional eating, it’s easier to keep those triggers in check.
You can keep your controls in check through the food and the non-food method.
If you are the type of emotional eater who eats at night, then pick an activity that empowers you at night. Do some exercises, journal, take a walk, listen to dance music or see a movie.
If you want to use food control, when you get hungry – especially at night – instead of going for the leftover pizza, or other unhealthy foods, have an apple, or nibble on a carrot.
Basically, if you’re going to eat at night, make it a healthy meal.
Delay, Distract and Disarm yourself from Emotional Eating
No matter what your trigger is, this is a technique that will work for you. Delay yourself from eating, distract yourself when the temptation is too much and that will give you the power to disarm the craving.