How to stop emotional cravings to avoid weight gain?

If you don’t know how to deal with your emotional cravings, you won’t be able to achieve your weight loss goals. Understanding the connection between your eating and your emotions can be one of the most important factors in saying goodbye to those extra pounds!

Emotional eating, also known as stress eating, can sabotage your weight loss efforts. But if you can learn to control it, you will both achieve your weight loss goals and create a healthier eating habit for yourself. Let’s find out with!

Are you an emotional eater?

Are you an emotional eater?

Sometimes, the cravings don’t come from the voice of the stomach in need of food. Occasionally, you may crave certain foods, such as fatty foods, convenience foods, or fast foods. You may also notice these cravings often occur during times when you are experiencing strong emotions.

There are several signs that can help you determine if you are the emotional eater. If you find that you eat when you’re nervous, sad, or depressed, then you’re probably part of this group. The members of the “society” often eat unconsciously or eat too many calories.

Why do cravings happen?

For some people, a major life event or change can trigger emotional eating. For example, if one is laid off or about to get a divorce, one can start eating to relieve stress. But for others, this eating pattern is a constant struggle. It becomes a habit when riding in traffic on the way to work, when worried at work or when having a difficult day at work. The struggles of everyday life can lead to a seemingly unbreakable habit: putting something in your mouth to fill emotional deprivations.

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There are also more serious reasons that explain the root cause of emotional eating. For example, overeating can be a way of coping with a trauma or childhood abuse. In these cases, the best course of action is to contact a behavioral specialist, such as a psychologist, an eating disorder therapist, etc.

What if you don’t address emotional eating? The worst part is that this bad habit multiplies your problem, which means that instead of solving the problem, you are stuffing yourself with food, creating more problems, including weight gain, self-doubt. eating or harming health. As a result, stress and eating become an endless circle.

5 steps to stop emotional cravings

Recognizing hunger signals

If you want to give up emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.

1. Identify the things that trigger your eating. Start a food diary, writing down what you eat, when, how you feel and what is happening at the time of the meal. Then use that information to determine why you eat when you’re not hungry.

2. Recognize hunger signals. Learn the difference between true hunger cues and emotional hunger. Once you recognize the cues, it will be easier for you to act when an emotional snack is about to begin.

3. Limit trigger foods. Eliminate foods that you are likely to binge eat. Then rearrange your fridge and pantry, making room for healthy and weight-loss foods. Buy just the right amount of ingredients for healthy, filling meals and snacks.

4. Don’t skip meals. Skipping meals will always lead to overeating to compensate. Create a healthy eating schedule where you eat every four to five hours, avoiding an empty stomach.

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5. Create alternative activities for eating. If you’ve had a stressful day, find healthier ways to relax. If you find that you eat when you’re tired, look for natural ways to boost your energy, such as breathing, meditation, or light exercise. And if you want to celebrate a success, find a way to reward yourself with something other than food!

Building healthy eating habits is a long journey, and it’s hard to stop emotional eating altogether, so don’t give up if you stumble sometimes. Once there, forgive yourself and start over the next day. Learn from your mistakes and focus on positive thoughts, and you’ll go a long way toward your goal of successful weight loss and great health.

Reference source

How to Deal With Emotional Eating Access date: 1/12/2020

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