Sadness and Loneliness
Other emotions that trigger emotional eating are sadness and loneliness--especially on weekends. If you spend a lot of time alone, it's easy to use snacks and food to comfort you. However, that's not the best way to deal with either sadness or loneliness. Again, exercise, listen to music, clean, or try other activities that get your mind off your emotions. If you can, call up some friends and make plans for the weekend or whenever you're available. Sometimes just knowing you have something to look forward to is enough to break the sad or lonely feeling.
- Get moving. Oh yes, here it is again. Exercise has been proven to releases endorphins which give you 'workout high'. It doesn't matter what you do, just get moving. Plus, getting out of the house to workout will help you avoid food temptations.
- Pet your cat or dog. Appreciate the affection and unconditional love you from your pets.
- Call a friend. Your friends and family love you; reach out and let them know how much you care about them too.
- Volunteer. It's always a great feeling when you've helped another person out.
Boredom is a huge factor for emotional eating. Just as you would handle the other emotions, you can do the same to fight the bulge against boredom. Be mindful of all the time you spend in front of the television. The more television you watch, the more likely you are to eat in front of it. That type of mindless eating can easily result in extra food consumption and, as a result, weight gain. Be mindful of what you eat, why you eat it, and how you eat.
- Focus on what you eat. Multitasking and mindless eating in front of the TV or computer can add up to a lot of calories. Shut off the TV or walk away from the computer when you eat. Enjoy the flavor of your food.
- Get a hobby. If you're not in the mood to be physical, keep your hands busy. Learn to sew, paint, or take photos. Write a list of things you've always wanted to try and make a plan to start doing at least one of them.
- Read for fun. It seems like there's never enough time to read, but try. Carry a book around with you to read whenever you're waiting on something. You'll be surprised at how often you'll find 10 to 15 minutes of downtime you can devote to reading.
- Play a game. In a world of 'Words With Friends' and 'Angrybirds', you can get so caught up in these fun and convenient games that hours fly by. So, why not have a game night? Invite your friends over for some good old fashioned board games.
In order to change your emotional eating behavior, you have to acknowledge it and make an effort to change your habits. Your habits may not change overnight, but keep at it. Follow these steps to help you get on the right path to a healthier lifestyle and curb your emotional eating habits.
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