And as common as this habit may be, there are simple measures that can be taken in order to kick it to the curb. Take a look at the best ways to do so below.
How Put an End to Emotional Eating Habits
Only eat when you are actually hungry
If you find yourself creeping over to the fridge or the pantry in between meals, you may be seeking a snack because of your emotions rather than due to actual hunger. Remind yourself to question whether or not you are actually hungry before digging in.
The quicker you get into a habit of questioning your motives for eating, the more likely you will be to catch yourself when you are about to eat to fulfill an emotional yearning, and thus the more easily you will be able to kick the habit.
Find other ways to feel fulfilled
Many times, we tend to eat because it gives us temporary pleasure and takes our mind off of things that make us upset, sad, or anxious. To avoid eating because of emotions rather than out of hunger, begin finding other activities that make you feel fulfilled in moments of need.
For instance, taking a bubble bath, reading a book, doing a puzzle, going on a walk, working out, meditating or countless other activities are healthier and would work just as well for these instances.
Learn to recognize triggers
The better you understand the things that cause you to emotionally eat, the more likely you are to be able to protect yourself against them and eliminate the habit. For instance, if you know that when you are busy at work and stressed you tend to emotionally eat more, mentally prepare yourself for those cravings to hit.
Construct your own plan on how you will “talk yourself down” from the urge to emotionally eat. Finding ways ahead of time to resist these urges will help you to avoid doing it altogether. In order to adequately identify your “triggers”, keep a journal every time you feel like emotionally eating or when you actually do it to detect trends over time.
Use black tea to fight cravings
This may sound a little crazy, but black tea is scientifically proven to help reduce cravings that cause use to emotionally eat. A Psychopharmacology study noted that subjects who drank black tea experienced a 47% drop in their cortisol levels – which is the stress hormone that is responsible for craving food – as compared to 27% among the subjects who drank the placebo.
Emotional eating is a tough nut to crack, but by following these simple tips you can kick the habit quicker than you can ever imagine.