This second part of the article series on emotional eating will explain on the steps that you can take to lessen or completely eliminate emotional eating in your life. Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss.
* Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
* Have a partner or health group. It is really difficult to control yourself when you are doing this alone. Having another person who will somehow reprimand you if you are not doing well will be more helpful. You could be two to five people in a group.
* Struggle with boredom without food. Haven't you noticed that when there is an empty time, you suddenly feel the urge to get some snack foods just to "kill the time"? Create other distractions for yourself such as surfing the internet, calling a friend, listening to music or simply watching television.
* Control temptation. The key to accomplishing this is not to buy the comfort foods when you are in the grocery store. Since we begin giving into temptation when we our vision is stimulated, stick the the list of "healthy foods' that are in your grocery list. Then you won't see the unhealthy and tempting foods.
* Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may just be too hard on yourself, eating the same boring foods and completely banish the treats you enjoy. This may just serve to increase your food cravings, in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
* Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
* Have a partner or health group. It is really difficult to control yourself when you are doing this alone. Having another person who will somehow reprimand you if you are not doing well will be more helpful. You could be two to five people in a group.
* Struggle with boredom without food. Haven't you noticed that when there is an empty time, you suddenly feel the urge to get some snack foods just to "kill the time"? Create other distractions for yourself such as surfing the internet, calling a friend, listening to music or simply watching television.
* Control temptation. The key to accomplishing this is not to buy the comfort foods when you are in the grocery store. Since we begin giving into temptation when we our vision is stimulated, stick the the list of "healthy foods' that are in your grocery list. Then you won't see the unhealthy and tempting foods.
* Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may just be too hard on yourself, eating the same boring foods and completely banish the treats you enjoy. This may just serve to increase your food cravings, in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
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