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Struggling with Emotional Eating?

Do you find yourself heading to the pantry when you are upset or feeling down? It’s common to hunt down food when you feel upset or otherwise emotionally distraught. It’s a behavior called emotional eating.

Emotional eaters reach for foods several times a week or more to deal with and soothe negative feelings. Guilt often follows, resulting in a cycle of excessive eating and weight gain. Emotional eating may also happen even when on the HCG diet. When loneliness, sadness strikes, or when things get tough, some dieters often find themselves reaching for a pint of ice cream or a slice of pizza. Emotional eating doesn’t help nor does it solve any problems long-term. It makes matters worse as it is likely to lead to weight gain.

Tips on how to break the habit

  • Know your emotional eating triggers

Figure out what your triggers are and identify the reason behind all the turmoil. Is it an actual hunger? Or is it just boredom? Or are you trying to push down uncomfortable feelings?

If you eat as a reward to yourself for a tough day, remember that you should also be proud of yourself for losing weight, being, and feeling healthy.  If stress sets your appetite in motion, take time to relax and learn methods to lessen that stress. Meditation, exercise, and yoga can help you manage your stress level.

  • Pause when cravings hit

People who are emotional eaters typically feel powerless over their eating habits. When that urge to eat comes, you concede to it almost without forcing yourself to do so. You feel an almost unbearable tension in your body that demands to be satisfied, and you try to relieve the tension with food. You may not have succeeded at resisting in the past, but this does not mean that your willpower over your cravings is weak. The reality is that you have more power over your cravings than you think you do.

  • Fight boredom

Boredom is one reason some dieters become emotional eaters. If you eat out of boredom, reach out and grab a cup of tea instead. Watch a movie, read a book, or maybe get some friends over, anything that is not food-related.

  • Learn from your mistakes

Mistakes happen! Break that bad habit. Learn from them and progress. It won’t be easy and you won’t be able to break that bad habit overnight but at least you have tried. Take a time to reflect and see what went wrong. Your effort is the most important thing though.

  • Distract yourself

One of the best ways to quell emotional eating is to engage in activities that distract you for just five minutes. Go out and take a walk for 5 minutes or you can simply sit outside. Put on your favorite music or dance or call a friend to chat with. The more ways you can come up with to wriggle out of emotional eating, the more likely it will be that you resist.

  • Stay away from temptations

Another way to avoid emotional eating is to stay away from temptations. It won’t be easy, but making sure nothing is tempting like chocolate ice cream, or that delicious looking batch of donuts in the house will help you stay on track.

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Recognizing and Stopping Stress or Emotional Eating During the HCG Diet

Emotional Eating is the reason why so many diets fail. What is emotional eating? Emotional eating is also known as stress eating is eating foods in order to satisfy your emotional needs and to make you feel better rather than satisfying your hunger.

We sometimes turn to foods if we are stressed or cope with an unpleasant emotion when on the HCG Diet like loneliness, sadness or even boredom. We find ourselves reaching for a pint of ice cream when we’re bored or down, order a pizza from our favorite pizza parlor or swing by the drive-thru after a very stressful day at work. After eating, we feel even worse because the reason why we stress eat still remains plus we feel guilty for overeating.

Using food as a reward is not bad at all. But when you turn to foods as your primary emotional coping mechanism is an unhealthy habit. It’s NOT either acceptable when you are on the HCG Diet. Remember that emotional hunger can’t be filled with food. You may feel good while you are eating but after that, the feeling that caused you to stress eat still remains.

You might not have control over foods but there are certainly ways to change your unhealthy habit into a healthier one.  You just need to find healthier ways to deal with your emotions and eat mindfully so you can regain control over your weight and finally put a stop to emotional eating.

Emotional Hunger Versus Physical hunger

Emotional Hunger:

  • It’s overwhelming and urgent. It hits you in an instant.
  • You crave for sugary snacks and junk foods like cakes, ice cream and pizza. These foods will provide you with an instant rush.
  • You feel that your hunger is a craving that you can’t get it out from your mind. You focus on a specific taste. Textures and smells.
  • You want more even after you eat. You eat mindlessly. You do not pay attention to what and how much you eat.
  • You don’t become full.

Physical Hunger:

  • It comes gradually. Your urge to eat doesn’t demand an instant action unless you haven’t eaten the whole day.
  • Almost all foods sound good including vegetables
  • When you are physically hungry you are aware of what you eat and how much you eat.
  • You can actually hear your stomach belly growl.

 

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Dealing with Emotional Eating

How is your relationship with foods? Is food your snuggly bear? We often do not give it much thought. We eat in order to be healthy and we know that sometimes we need to lose a bit here and there.

But are you really addressing your issues with foods when you try to lose those pounds away? Is there really an underlying problem that you need to fix first to help you keep the weight off for good?

The answer is a BIG YES! There is… and you cannot just fix the issues overnight. Without addressing this deep-rooted issue, you may not be successful in losing your weight and keeping them off for good. HCG diet will help you reveal and highlight some underlying issues and struggles you have with foods.

How are you going to change your relationship with foods?

  1. Be aware of what you eat

Sometimes eating becomes a mindless habit-like eating while watching your favorite show. You eat and you do not pay attention to what you eat. Before you knew it you’ve eaten the whole bag of potato chips and you’re not even hungry at all.

What’s the solution?

Take a step back and ask yourself. “Do I really need to eat all of this? Am I really hungry?

  1. Find enjoyment in other things rather than eating

There is nothing wrong with indulging yourself in a delicious piece of chocolate cake. Indulgence is perfectly okay. The problem comes when you turn yourself into that delicious piece of cake for a few minutes of happiness because you can’t find enjoyment elsewhere.

What’s the solution?

Find something that makes you happy besides foods. Try to read a book or take a long hot shower.

  1. Have a precious “me” time

There are times when you turn yourself into foods for comfort when you are sad or mad. But turning to your comfort foods to numb the feeling of sadness and fear can cause you to make unhealthy choices which will lead you to a never-ending path of self-destruction.

What’s the solution?

Try to vent your feeling in a positive way. Have a precious “me” time.

  1. Rest, relax

Lack of sleep and rest are really huge factors of emotional eating. When you’re stressed you do not pay attention to what you eat and how much you eat. The cortisol hormone in your body also rises causing you to gain weight.

What’s the solution?

Simple! Get enough rest. Sleep for 6-8 hours. It’s important to help keep your body at a healthy weight. Enough rest can also help you fight stress. Try relaxing music if you find it hard to sleep. Avoid drinking coffee in the afternoon too.

  1. Love your body

One of the biggest causes of emotional eating is poor self-image. Most people tend to say that they will start to love their self after they lose the weight off.

But not loving yourself before you lose weight will prevent you from seeing a lasting weight loss success.

What’s the solution?

Love your body before you decide to make any changes. If you’re confident with how you look right now, think how much more confident you’ll be after losing those pounds away.

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