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How To Stop Emotional Eating

Updated on February 8, 2016

Excess Food Will Not Solve Your Problems

Dealing with stress is very often a matter of creativity. However, there are many examples where we respond always identically to a particular problem and it looks like we will never learn how to properly respond. Sometimes seems much easier to fulfill the emotional emptiness with physical feeling of fullness. Avoid gaining excess weight and help yourself.

The Emotional Eater's Repair Manual

The Emotional Eater's Repair Manual: A Practical Mind-Body-Spirit Guide for Putting an End to Overeating and Dieting
The Emotional Eater's Repair Manual: A Practical Mind-Body-Spirit Guide for Putting an End to Overeating and Dieting

Despite our best intentions, many of us find ourselves routinely overeating at meals, snacking mindlessly, or bingeing regularly. As emotional eaters, we turn to food for comfort, soothing, distraction, and excitement. There’s a disconnection fueling our eating, robbing years from our lives, and we know it. We’re tired of restrictive diets that lead back to overeating, and we’re ready to try something different.

Therapist and life coach Julie Simon offers a new approach that addresses the true causes of overeating and weight gain: emotional and spiritual hunger and body imbalance. The Emotional Eater’s Repair Manual presents five self-care skills, five body-balancing principles, and five soul-care practices that can end overeating and dieting forever. You’ll learn to nurture yourself without turning to food, to correct body and brain imbalances that trigger overeating, and to address your soul’s hunger. Weight loss, more energy, improved health, and self-esteem will naturally follow.

 

How To Enter A Stress Free Zone

Dealing with stress is often a matter of creativity.
Dealing with stress is often a matter of creativity. | Source

Am I Really Hungry?

Next time when you are under stress ask yourself if you really are hungry.
Next time when you are under stress ask yourself if you really are hungry. | Source

1. Do Not Feed Your Feelings

The fact that each of us responds differently to the everyday stress, means that there are no instant solutions in our life. In order to get rid of stress we have to identify the triggers. Once this question gets an answer, every next step is much easier, as you will be familiar with what you have to face.

Solution:

Next time when you are under stress, and when you reach for your favorite food, ask yourself if you really are hungry. If the answer is negative, try to define what is an internal conflict that is bothering you. When you answer yourself, you will know what to do. Get professional help if you need.

Molotov Cocktail

It is almost unthinkable that the junk food is consumed without carbonated beverage. Also, after the cakes, cookies and snacks you probably drink a glass of carbonated beverage. What actually happens? Saturated fatty acids and sugars are sealed with the extra sugar. The result is a Molotov cocktail in the stomach. This cocktail will require of your body maximum engagement to digest, and in return you will get nothing. In fact you will, you guessed it yourself - excess weight.

2. Self Reminder

While looking for the fortune, on that journey, you could be brought to the dead end. On that journey, it can happen to overlook the many important things, to lose the meaning, and even to forget the reason why you begin this trip. All of this may sound too much philosophical, but don't forget that there are many things in your life for which we should be happy and that you are successful in many things. You have somebody you love and you are loved. Not everything is always as bad as it seems at some point.

Solution:

Reminding of the things that are important to us and why we get up out of bed every morning can help, if nothing else, at least to reduce current stress. The most important goal here is, perhaps, reminding yourself that overeating will not make you happy. Overeating is in such situations the method of self-deception, in which food consumption has a hormonal response that cheats you with its pleasantness, and that's not certainly a way how to resolve the problem. So your brain is trying to achieve some kind of balance. When you are in a stressful situation, powerful signals from brain is telling you to do something that will relax you. Then you reach for certain foods which will relieve the brain of the feeling of stress. This strong message is very hard to ignore, but you can learn your brain to find other sources of pleasure.

3. Look For Solace Elsewhere

Each of us strives for easy and pleasant solutions. Food one in our lives has a much more important role than just filling the empty stomach. When you want to achieve a certain feeling with the food, but you are not hungry at all, this is emotional overeating.

Solution:


When you find yourself in a stressful situation walk out a door and take a walk. Fresh air helps to think of the current problem, and what is most important, you will be away from your fridge. You can achieve a similar effect with breathing exercises at your desk while listening to some relaxing music. Call a friend and share with him the burden of daily stress.


Ask For Help

A psychotherapist may be of great assistance.
A psychotherapist may be of great assistance. | Source

4. Deja Vu

When you are meeting every day with the same problem and at the same time you do not have a solution for it, it can be very frustrating. This is usually happens to those who are thinking about everything too much and that kind of thinking is usually focused on a bad day or a stressful situation. Under such circumstances we lose self-control and the chaos in the brain begins, which certainly will not disappear after a few bites of our favorite food.

Solution:


Lack of confidence is certainly one of the most common causes of emotional overeating. Such conditions are often associated with feelings of anger, fear, boredom, loneliness, and it is very hard to fight with them. A psychotherapist may be of great assistance in restoring confidence.

How To Relieve Stress

Working out with a punching bag can tone muscles and relieve stress.
Working out with a punching bag can tone muscles and relieve stress. | Source

5. Knockout

That's right, knockout. Begin to train combat sports. This will let you to knockout every source of stress through your sparring partner.

Solution:


Working out with a punching bag can tone muscles and relieve stress. Just imagine the sources of your stress in the form of punching bag and hit! When you hit a punching bag, you will decrease your stress hormones, which will improve your mood. This will help you to feel less stressed.

The End of Overeating

The End of Overeating: Taking Control of the Insatiable American Appetite
The End of Overeating: Taking Control of the Insatiable American Appetite

Dr. David A. Kessler, the dynamic and controversial former FDA commissioner known for his crusade against the tobacco industry, is taking on another business that's making Americans sick: the food industry. In The End of Overeating, Dr. Kessler shows us how our brain chemistry has been hijacked by the foods we most love to eat: those that contain stimulating combinations of fat, sugar, and salt.

Drawn from the latest brain science as well as interviews with top physicians and food industry insiders, The End of Overeating exposes the food industry's aggressive marketing tactics and reveals shocking facts about how we lost control over food―and what we can do to get it back. For the millions of people struggling with their weight as well as those of us who simply can't seem to eat our favorite foods in moderation, Dr. Kessler's cutting-edge investigation offers valuable insights and practical answers for America's largest-ever public health crisis. There has never been a more thorough, compelling, or in-depth analysis of why we eat the way we do.

 

6. Food Like The Uninvited Guest

The assumption that the consumption of food is intended to awake certain emotions are incorrect. Food often aims to prolong its duration.

Happiness: Almost all of the celebrations are related to great food, so mainly the meeting place for a cheerful company is BBQ party. It is some kind of recalling when people are used to celebrate the hunting prey and prolong a feeling of satisfaction.

Fear: A feeling that reminds us that we are alive and that life should be preserved. Fear is often triggered by certain unnecessary factors, such as excessive thinking about the past and future. This feeling is intended for reacting, just now and only here.

Boredom: Boredom will force you to reach for all of snacks which are crowned kings of junk food. Oily and oversalted, products such as potato chips, popcorn and similar snacks representing the only company while watching TV, staying in front of the computer and all those activities that by themselves are not fun.

Emotional instability: Why the mind is not doing what is the heart's desire? If we had an answer to this question, the world certainly would not be as it is today. But many, like producers of sweets and ice cream, do not care much for that. In the case of strong emotional conditions, especially those that are associated with the action of serotonin, these foods can comfort you.

Solution: Gambling strategy, all or nothing, when it comes to diet, has never given positive results. For this reason the only solution in these situations is control. There is no need to exclude the food completely, just reduce the amount. Try to serve food in smaller quantities. That means: do not eat ice cream from family pack, because you won't stop until you eat them all. Instead, pour a few tablespoons of ice cream into ordinary cup and avoid the temptation to eat everything in front of you.

Nightwalker

 If you've already got up and walked to the kitchen, prepare yourself a hot drink.
If you've already got up and walked to the kitchen, prepare yourself a hot drink. | Source

7. Nightwalker

Exciting day or excessive fatigue can contribute to turn the great part of the night into an overturning on the bed instead deep sleep. At such times, your first thought is focused on the fridge, with the hope that food will help you to fall asleep.

Solution: If you've already got up and walked to the kitchen, prepare yourself a hot drink. A cup of warm milk or a mild tea will help to ensure that you feel sleepy and fall asleep more easily. Of course, do not add sugar and do not combine them with biscuits or tea biscuits.

Good Sleep for Brain Health

Good Sleep for Brain Health: Sleep Better Tonight for a Better Memory Tomorrow
Good Sleep for Brain Health: Sleep Better Tonight for a Better Memory Tomorrow

Brain health and better sleep have been in the news. How to sleep well or sleep better is a common question asked by millions. Tonight across the globe many people will be struggling with how to get a better night’s sleep and find an insomnia cure.

Many will ask: How I can get better sleep? How is my brain health improved (or hurt) by poor sleep? Is my depression and anxiety being caused by poor sleep? Do sleep problems cause weight gain?

Other common sleep and brain health questions crying out for answers include: Will I go crazy if I can’t sleep? What is sleep apnea and how do I know if I have it? Is medication an insomnia solution? What health problems relate to sleep disorders? Can better sleep improve my memory?

Sleep Better for Brain Health is designed to provide answers to these questions and health you improve memory and overall brain health. The book is a practical guide for people with insomnia and avoids technical and academic jargon.

 

Healthy Activities That Will Give Your Brain Pleasure And Stress Relief

Exercise - Exercise will reduce stress and improve your mood. Only ten-minute walk can make you feel less stressed and more calm.

Meditate - Repeat a positive word or prayer. It relieves stress and promotes calm and relaxation.

Listen to relaxing music - Relaxing music can relieve stress and increase relaxation.

Other possibilities - Read your favorite book, take a warm bath, engage in a hobby or develop your spirituality.

8. The Right Reaction

It is not possible to live your life without emotion, and therefore you will hardly avoid the needs for certain foods, which are triggered by strong emotions. What you can change, is your response to this need. However, one thing is certain. Food as a regulator of emotions will always let you down. Food is a short-term solution. Maybe it's even better to say - pretense. The goal is to find long-term and proper solution, which will ensure us to go ahead. It is not easy, but it is worth the effort.

Solution: Replace your favorite foods that you are using for solace, with another from a proper nutrition menu. A proper diet will not make you calm down as your favorite food will do. It'll do something even better. Will provide you a sufficient amount of antioxidants to combat the stress, nutrients for good thinking... Although it will not solve your problems and reduce your stress, it will definitely provide the best conditions for solving them.

The Most Valuable Investment

Unfortunately, some things you realize when it's too late. Sometimes, the mistakes get a second chance and sometimes not. The stakes are too high to risk. No time to wait, because life cannot and does not need to wait and every missed opportunity goes forever. What kind of life we have, depends on the decisions we make. Time, so far, nobody has managed to turn back. We should carefully consider what is most important in our lives, what makes us unsatisfied and what we want to change.

Reminder

Put a note on your fridge, reminding yourself to think every time before you eat. Example might be, "Am I really hungry?"

Evolution to Blame for Stressed Overeating?

Menu For A Better Mood

Day 1st
Day 2nd
Day 3rd
Breakfast: soy sausages, wholemeal bread, mustard, ketchup, green tea.
Breakfast: muesli with fruit compote
Breakfast: integral toast, peanut butter, boiled egg, milk.
Lunch: chicken breast, green beans, carrots, olive oil, onion
Lunch: beef, peppers, corn
Lunch: salmon, mashed cauliflower and red beans
Dinner: eggs, potatoes, tomatoes, garlic
Dinner: tuna, olives, rice, cabbage
Dinner: cheese, sesame seeds, pasta, pepper, tomato juice

The Mood Cure

The Mood Cure: The 4-Step Program to Take Charge of Your Emotions--Today
The Mood Cure: The 4-Step Program to Take Charge of Your Emotions--Today

Julia Ross’s plan provides a natural cure for your mood. Drawing on thirty years of experience, she presents breakthrough solutions to overcoming depression, anxiety, irritability, stress, and other negative emotional states that are diminishing the quality of our lives. Her comprehensive program is based on the use of four mood-building amino acids and other surprisingly potent nutrient supplements, plus a diet rich in good-mood foods such as protein, healthy fat, and certain key vegetables. Including an individualized mood-type questionnaire, The Mood Cure has all the tools to help

you get started today and feel better tomorrow.

 

How To Stop Emotional Overeating

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    • dis-cover profile image
      Author

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you for this nice comment. When health is concerned, nothing is difficult. Investment in health is the best investment. Have a beautiful day!

    • CrisSp profile image

      CrisSp 3 years ago from Sky Is The Limit Adventure

      Guilty, your honor! :)

      Great hub and I can honestly relate and say, it's hard to combat the hunger (and craving) attacks. It requires a strong determination to say "no" when it strikes but yes, absolutely do-able.

      Very well explained, well written, useful hub. I like your final thoughts, "We should carefully consider what is most important in our lives, what makes us unsatisfied and what we want to change."

      Way to go!

    • dis-cover profile image
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      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you so much teaches for your nice comment. I always appreciate your opinion. Wish you a beautiful day.

    • teaches12345 profile image

      Dianna Mendez 3 years ago

      You have covered this topic well. I used to overeat on sweets when stressed years ago. Thankfully, I have discovered a better way to stress through exercise and music.

    • dis-cover profile image
      Author

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Unfortunately, today's lifestyle affects a lot, both the our soul and the our body. We should resist the temptation and preserve our health. Thank you flourish for the comment.

    • FlourishAnyway profile image

      FlourishAnyway 3 years ago from USA

      This was a well written hub that reminds me of a quote, "Nothing tastes as good as being thin feels." I try to remember that when chocolate chip cookie dough is calling my name. I'm trying to exercise these days.

    • dis-cover profile image
      Author

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      We all have the same problem sometimes, the fridge. Life is beautiful, there are so many things which are better than the fridge :-) Thank you madam for the comment. Wish you a beautiful day.

    • dis-cover profile image
      Author

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      @MsDora Sometimes it is enough to make a small change in order to help ourself a lot. Health which we save today will be our credit for tomorrow. Thank you MsDora for the nice comment.

    • travmaj profile image

      travmaj 3 years ago from australia

      Well written and documented hub. How easy it is to reach for that comfort food even though we know it's a No-No. Your alternative suggestions are seriously noted. I'm not a huge offender and when necessary I try to walk my worries away. But sometimes that fridge beckons.

    • MsDora profile image

      Dora Isaac Weithers 3 years ago from The Caribbean

      I hope that the note on the refrigerator will help because I'm not thinking when I reach for the comfort food. Nothing about weight gain comes to mind. On second thought, I wouldn't ask a question because my mind my say yes. Thank you for dealing with this very important issue.

    • dis-cover profile image
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      Nikolic Predrag 3 years ago from Serbia, Belgrade

      I am doing the same. Thank you for the comment and have a beautiful day.

    • always exploring profile image

      Ruby Jean Fuller 3 years ago from Southern Illinois

      Useful, good presentation. I am not one who eats when stressful, i clean my house instead. Thank you for sharing..

    • dis-cover profile image
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      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you Pedja for the nice comment!

    • Pedja Nikolic profile image

      Darko Milenkovic 3 years ago from Novi Sad

      Well written and very useful. Thanks for sharing this info with us. Voted up!!!