Stop eating so much! – tips and techniques to help.

Posted Friday February 8, 2013 1 Comment

Do you ever wonder that when you’re feeling blue the first thing you want to do is eat comfort foods such as cake, cookies, ice cream, etc? In all the movies, when a relationship breaks up the friends immediately suggest a pint of ice cream while having a cry fest. There is a reason for this.

 

According to bodyecology, the sugars in a carbohydrate-heavy meal prompt the increase of serotonin production in the brain and Serotonin is one of the neurotransmitters in our body that makes us feel good. So basically, it’s like doing drugs….. you get a temporary fleet of happiness, but the bad feelings don’t truly go away.

Psychcentral offers a great analogy. Trying to soothe your feelings by eating fast food and pastries is like trying to fill up your bathtub by running the kitchen sink. It’s never going to happen. One has nothing to do with the other. The plumbing is totally unrelated!

Stop eating so much tip #1: Go Run

So what should you do, when you’re feeling down? For me, I usually go for a run. It gives me peace and quiet and time to sort out some of my feelings…. the worse the problem the longer then run. I, also, like to write in a journal. It’s always with me, and I can do it during times that it’s not feasible for me to exercise.

Helpguide also offers some great suggestions.

Stop eating so much tip 2: Find other ways to feed your feelings

Quick stress relief can help you fight food cravings

If you don’t know how to manage your emotions in a way that doesn’t involve food, you won’t be able to control your eating habits for very long. Diets so often fail because they offer logical nutritional advice, as if the only thing keeping you from eating right is knowledge. But that kind of advice only works if you have conscious control over your eating habits. It doesn’t work when emotions hijack the process, demanding an immediate payoff with food.

In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

Alternatives to eating so much:

  • If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento.
  • If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.
  • If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.
  • If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc.).

Stop eating so much tip 3: Pause when cravings hit

Most emotional eaters feel powerless over their food cravings. When the urge to eat hits, it’s all you can think about. You feel an almost unbearable tension that demands to be fed, right now! Because you’ve tried to resist in the past and failed, you believe that your willpower just isn’t up to snuff. But the truth is that you have more power over your cravings than you think.

Take 5 before you give in to a craving

As mentioned earlier, emotional eating tends to be automatic and virtually mindless. Before you even realize what you’re doing, you’ve reached for a tub of ice cream and polished off half of it. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision.

All you have to do is put off eating for five minutes, or if five minutes seems unmanageable, start with one minute. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time.

Stop eating so much tip #4: Learn to accept your feelings-even bad ones

While it may seem that the core problem is that you’re powerless over food, emotional eating actually stems from feeling powerless over your emotions. You don’t feel capable of dealing with your feelings head on, so you avoid them with food.

Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings subside relatively quickly and lose their power to control our attention. To do this you need to become mindful – and there is a lot of real evidence to support the fact that mindfulness is effective – I think we should reference ride the wild horse mindfulness meditation and the toolkit because it not only helps people learn how to be mindful but helps them remain mindful at times of stress and emotional overwhelm.

What’s more, your life will be richer when you open yourself up emotionally. Our feelings are a window into our interior world. They help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy.

Stop eating so much tip #5: Support yourself with healthy habits

When you’re physically strong, relaxed, and well rested, you’re better able to handle the curveballs that life inevitably throws your way. But when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating.

  • Make daily exercise a priority. Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer.
  • Aim for 8 hours of sleep every night. When you don’t get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Getting plenty of rest will help with appetite control and reduce food cravings.
  • Make time for relaxation. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries.
  • Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.
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  • Tracey

    Great advice and tips!  Very helpful Thanks!