Finding solutions for emotional eating when you want to lose weight can be extremely difficult.  Simply, recognizing that you are emotionally eating is a huge first step.  Here, we will look at some successful ways of dealing with emotional eating.

Combating the Cravings

Foods like chocolate cause a release of endorphins which make you feel good.  So, when you are having a difficult day emotionally, or your body’s endorphin levels get low, you will begin to crave foods like chocolate and fatty foods.  You may even feel anxiety and/or pain as your body believes that it needs these foods.

Eat

Never skip a meal.  Skipping meals is counterproductive to weight loss, and to curbing your cravings.  Even if you have a bad morning and overeat at breakfast, do not skip lunch.  You can reduce your calorie intake at lunch but do not skip it.  Having a plan to make healthy food choices will help salvage your day and avoid the endless eat-guilt-eat cycle.  Allow yourself small portions of comfort foods.  Attempting to give up all your favorite comfort foods instantly will create an obsession and you will set yourself up for failure.  However, if you allow yourself small amounts of these foods the novelty will eventually wear off and you will no longer crave or desire them.

Create a Plan

Emotional eating is a way to avoid your feelings.  Therefore, it is essential to find ways to cope with your feelings and make a plan.  If you’ve determined that you eat because you’re bored, make a plan to go for a walk.  If you eat because you’re sad, try finding uplifting things to do, like a hobby.  Have a plan of what you will do when these emotions hit so, you will know how to combat them.

If you simply must eat something, then try these tricks.  First, drink a glass of water.  Water can help the craving to subside if the body isn’t truly hungry.  Then, try snacking on pretzels, baked chips, carrot sticks, or crunchy fruits like apples.  These will help to satisfy your cravings without blowing your calorie intake or adding to much guilt.  Some other great snacks are low-fat cheese, yogurt, or peanut butter.

Deal with your Emotions

Ultimately, to stop this endless cycle, you need to deal with the underlying emotions.  Try writing in a journal about your feelings and fears.  Volunteer to help at a local organization.  Talk to someone close to you about your feelings.  Consider seeking medical help, especially if you have a family history, or if you have been struggling with these emotions for a long time.

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