Eating with emotion is a dietary habit that unfortunately receives very little attention in the world of thinness. An affective diet is indicated by a feeding behavior used to comfort him or to eliminate boredom or other negative emotions. In this article, I explain what to eat with emotion and how you recognize it, and I give you 4 tips to help you solve it yourself.
How is the emotional regime?
A usual reaction to stress is that you do not feel like eating. Some do not bite the throat. It is very functional from the point of view of short-term evolution. Imagine going to the zoo in front of a lion. It is convenient not to be hungry to distract yourself from danger.
But with emotional eaters, stress has the opposite effect. An emotional dining room has a big appetite when it becomes emotional. One possible explanation for this is that someone in your youth has learned to comfort themselves with food when they have unpleasant feelings and therefore has not learned to manage their feelings differently.
What can you do there?
Fortunately, it is possible to do something about your emotional behavior of eating yourself. Below are four helpful tips.
Note: Not all tips will be helpful. It's important to research what works for you.
Tip 1: Keep a food diary
Usually, emotional eaters have less knowledge about what is happening in their bodies and are less able to recognize exactly what they are feeling. As a result, emotional consumers often have trouble figuring out what emotions can be a reason to start wanting to eat.
To help you get to know him better, I recommend keeping a record of your eating habits for a week in a newspaper.
By doing this, you can easily relate to the days when you have emotional meals between the situations that occurred on that day (or the days before) and how these events make sense.
Tip 2: Provide adequate relaxation
Another cause that increases the risk of eating emotionally is stress and imbalance. Women (with one family) in particular are under a lot of pressure and impose high demands. They want to behave perfectly in different roles (mother, employee, partner) and, moreover, they also want a very skinny figure. They often walk away during the day and have little time to relax. All these requirements require a lot of energy and can make you want to eat even more.
To balance, it is important to relax enough. The following questions will help you with this:
- What do you want from yourself? What activities cost you energy and stress?
- How could you work on that? What can or can not influence?
- Which activities can you relax with? I recommend you write this for yourself and allow time for it.
- More precisely: when will you take the time to do it? When will you start?
Another important aspect is the dream. Are you well rested during the day?
If no: what can you do to improve your sleep?
Tip 3: Prepare in advance for difficult times
This trick can be conflictual. You want to lose weight and you probably do not think about hard times. However, I recommend you to prepare well. At a time when you are not feeling well, it is much harder to imagine how to handle failures in a healthy and useful way. Not having a plan for such moments greatly increases the risk of eating emotionally.
How do you behave when you feel stressed and want something delicious? Or how are you preparing for a setback? A good way is to formulate these intentions in the form of a "yes-then" plan; "If situation X happens, I will do Y".
Example: suppose I'm stressed and walking in a block instead of looking for snacks
Other examples of a good alternative to emotional eating:
- Call a friend
- Read a book
- Breathing and mindfulness exercises
Tip 4: Track your results and reward yourself
Also, I recommend you to map your results. You can easily do this by writing your goals and explaining how things have happened on a daily basis.
For example:
Objective: If I'm bored in the future, I will not eat a snack but read a book.
If you have maintained this goal for a week, reward yourself with something fun. For example, buy a magazine or go to the movies.
Tips for Dealing With Emotional Eating When Want to Lose Weight # Eating # to Lose Weight # Lose Weight # Lose # Weight # loss #
How is the emotional regime?
A usual reaction to stress is that you do not feel like eating. Some do not bite the throat. It is very functional from the point of view of short-term evolution. Imagine going to the zoo in front of a lion. It is convenient not to be hungry to distract yourself from danger.
But with emotional eaters, stress has the opposite effect. An emotional dining room has a big appetite when it becomes emotional. One possible explanation for this is that someone in your youth has learned to comfort themselves with food when they have unpleasant feelings and therefore has not learned to manage their feelings differently.
What can you do there?
Fortunately, it is possible to do something about your emotional behavior of eating yourself. Below are four helpful tips.
Note: Not all tips will be helpful. It's important to research what works for you.
Tip 1: Keep a food diary
Usually, emotional eaters have less knowledge about what is happening in their bodies and are less able to recognize exactly what they are feeling. As a result, emotional consumers often have trouble figuring out what emotions can be a reason to start wanting to eat.
To help you get to know him better, I recommend keeping a record of your eating habits for a week in a newspaper.
By doing this, you can easily relate to the days when you have emotional meals between the situations that occurred on that day (or the days before) and how these events make sense.
Tip 2: Provide adequate relaxation
Another cause that increases the risk of eating emotionally is stress and imbalance. Women (with one family) in particular are under a lot of pressure and impose high demands. They want to behave perfectly in different roles (mother, employee, partner) and, moreover, they also want a very skinny figure. They often walk away during the day and have little time to relax. All these requirements require a lot of energy and can make you want to eat even more.
To balance, it is important to relax enough. The following questions will help you with this:
- What do you want from yourself? What activities cost you energy and stress?
- How could you work on that? What can or can not influence?
- Which activities can you relax with? I recommend you write this for yourself and allow time for it.
- More precisely: when will you take the time to do it? When will you start?
Another important aspect is the dream. Are you well rested during the day?
If no: what can you do to improve your sleep?
Tip 3: Prepare in advance for difficult times
This trick can be conflictual. You want to lose weight and you probably do not think about hard times. However, I recommend you to prepare well. At a time when you are not feeling well, it is much harder to imagine how to handle failures in a healthy and useful way. Not having a plan for such moments greatly increases the risk of eating emotionally.
How do you behave when you feel stressed and want something delicious? Or how are you preparing for a setback? A good way is to formulate these intentions in the form of a "yes-then" plan; "If situation X happens, I will do Y".
Example: suppose I'm stressed and walking in a block instead of looking for snacks
Other examples of a good alternative to emotional eating:
- Call a friend
- Read a book
- Breathing and mindfulness exercises
Tip 4: Track your results and reward yourself
Also, I recommend you to map your results. You can easily do this by writing your goals and explaining how things have happened on a daily basis.
For example:
Objective: If I'm bored in the future, I will not eat a snack but read a book.
If you have maintained this goal for a week, reward yourself with something fun. For example, buy a magazine or go to the movies.
Tips for Dealing With Emotional Eating When Want to Lose Weight # Eating # to Lose Weight # Lose Weight # Lose # Weight # loss #
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