If you do not know how to manage your emotions in a way that does not involve food, you will not be able to control your eating habits for a long time. Diets often fail because they offer nutritional advice is logical, as if the only thing keeping you from eating right is knowledge. But such advice only works if you have conscious control over your eating habits. It does not work when emotions sabotage your mind, demanding immediate reward with food.
To stop emotional eating, you have to find other ways to satisfy themselves emotionally. It is not enough just to understand the cycle of emotional eating or even to understand the trigger, although it is a
great first step. You need to complete the transfer of a desire for emotional eating.
Here are the steps to transfer:
- If you are depressed or lonely, call a person who always makes you feel better, playing with pets such as cats, or view your favorite photos or mementos.
- If you are anxious, nervous energy you spend to play your favorite songs, jogging, or running fast.
- If you are tired, make a cup of hot tea, a bath, lit scented candles, or get some fresh air on the floor above or behind the house.
- If you are bored, read a good book, watch a comedy show, exploring nature, or switch to the activities you enjoy (cycling, fishing, etc.).
What do you do when the urge is very strong?
A person who is experiencing emotional eating feel helpless when push comes to emotional eating. When the urge comes, he can not think other than food. You feel the almost unbearable tension that can only be removed with a meal. Perhaps the failure of the desire to avoid emotional eating in the past makes you think there is no other way but to obey. Know that you have a greater power over your desires than you think.
Perform the following five steps:
- As mentioned earlier, emotional eating tend automatically. Before you realize what you're doing, you have been holding a glass of ice cream and have spent a half. But if you could take the time to pause and ponder when the desire comes, you give yourself the opportunity to make different decisions.
- All you have to do is put off eating for five minutes, or five minutes if it does not seem out of control, start with the first minute. Do not tell yourself that you are not strong. tell yourself to wait. While you wait, check in yourself. How do you feel? What happens emotionally? With this move, even if you ended in conflict with the desire to obey eat, you will have a better understanding of why you do it. It can help you control yourself when the next impulse comes another time.
- Learn to accept the feelings, even feeling bad though. Emotional eating is actually derived from a feeling of helplessness over your emotions. You do not feel able to cope with your feelings, so you avoid the emotional feelings with food.
- Allowing yourself to feel uncomfortable emotions. To do this, you need to be aware and learn how to stay connected with your emotional experience. This can allow you to control stress and improve emotional issues that often trigger emotional eating.
- What's more, your life will be more meaningful when you open yourself emotionally. The feeling is a window into the world of interior. Feelings help us understand and discover our deepest desires, the fears, and understand the frustration, and the things that will make us happy.
When you are physically strong, relaxed, and get enough rest, you will be better able to deal with emotions. However, when you are already exhausted and overwhelmed, any small hiccup could potentially lead you forward refrigerator separately. Exercise, sleep, and other habits healthy lifestyle will help you through the tough times.
- Do exercise a priority every day. Physical activity is very good for keeping your mood and energy level, and it is also a powerful stress reducer.
- commit to 8 hours of sleep every night. If you do not get the sleep you need, your body is in desperate need of sweet foods that will give you a quick energy boost. Get enough rest will help control your appetite.
- Take time for relaxation. Give yourself to do at least 30 minutes each day to relax, decompress and relax. This is your time to take a break from your responsibilities and recharge your batteries.
- Connect with others. Do not underestimate the importance of close relationships and social activities. Spend time with positive people who enhance your life will help protect you from the negative effects of stress.
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