Many Americans are emotional eaters, responding to their feelings by reaching for food. This can lead to being overweight or obese, as comfort foods are frequently high in calories while low in nutritional value. Emotional eaters consume food when they aren't truly hungry and often eat more calories than their bodies need. Emotional eating can be defeated by recognizing patterns and finding new coping mechanisms.
Eat Regularly
Becoming overly hungry leaves you weak when emotional cravings strike, so eat regular meals. Begin the day with a healthy, light breakfast, followed by a nutrient-packed lunch and a relaxing dinner. Schedule two snacks into your day and avoid eating at other times. You may need to plan your meals ahead of time for a few months until you unlearn emotional eating habits.
Avoid Temptation
Avoid purchasing foods that you typically reach for during emotional times. These are often high in fat, sugar or both, but they vary by individual. Common cravings include chocolate, macaroni and cheese, cake, cookies, and potato chips. Make healthier food choices, so that if you feel compelled to munch, you are eating crunchy fruits or vegetables, such as apples, grapes, baby carrots, small tomatoes, broccoli florets or sugar snap peas. Keep healthy snacks with you, such as a bag of walnuts, homemade trail mix or a banana to counteract the urge for a candy bar or bag of chips.
Get Plenty of Rest
Sleep deprivation leaves you vulnerable to overeating by decreasing your body's level of a hormone that regulates appetite. MayoClinic.com suggests trying an earlier bedtime if you finding yourself snacking due to tiredness.
Listen to Your Feelings
Learn to acknowledge your feelings rather than suppressing them with food. Ask your physician for guidance on emotional eating and consider keeping a journal in which you write about your feelings and your responses to them. Some individuals eat when they are happy or excited, while others eat due to loneliness, fear, anger or sadness. Understanding how your emotions cue your overeating can help you develop a healthier response.
Learn New Behaviors
Develop new habits to replace the old ones. When worried, take a walk, play Frisbee with a friend or interact with a pet. Talk out your fears with a family member or friend. Walk off anger or do a half hour of calisthenics. Combat loneliness by calling an old friend or watching a funny movie. Practice regular relaxation in the form of a walk in nature or a long soak in the tub. The key is to find what works for you and feels healthy, allowing you to develop better coping behaviors over time.
Seek Help When Needed
Seek professional help if you don't feel you can control your emotional eating. The Nemours Foundation suggests finding a therapist or counselor who can help you understand your feelings, which makes a good investment toward a healthy, happy future.
