Let’s face it, we’re eating not only to satisfy our physical hunger but also because sometimes eating can provide us some form of comfort that relieves stress, depression, or serves as a reward over something. In the modern world, food has become not only our main necessity, to some, it becomes their resort whenever they’re trying to suppress or soothe negative emotions. Let us tackle an important eating issue today – emotional eating.
Among the triggers of emotional eating are:
- Financial and Social pressure
- Health Problems
- Relationship conflicts
- Work Stress
Emotional eating certainly sabotage your weight loss efforts. In fact, it is worse than your physical craving and binge eating. Emotional eating can often lead you into eating too much, especially the food that you craved on eating, without you realizing it. You’re just eating food to your heart’s content until you feel sated. You rely dependently on eating foods to soothe your emotions. To help you overcome your emotional eating and get back on track in the fast metabolism diet, consider applying the following tips:
- Identify when emotional eating triggers in you
When do you feel like eating the most, even if you’re not physically hungry? Is it when you got home after work (possibly triggered by work stress)? Is it late at night? Or when you’re alone? Or is it when you’re mentally and emotionally pressured? List down these patterns and write them in your journal. The next time you encounter similar situations you will then be aware that you’re undergoing emotional eating and you can then perform the necessary tips to fight emotional eating.
- Divert your attention from eating
In this next step, list all of the activities you enjoyed doing, except eating. Do you enjoy reading books? Listening to music? Walking in the park? Or playing some sports game outdoors? Or having some yoga and stress-relief massage? These activities can help you keep your attention away from eating. Everytime an emotional eating is triggered in first tip, you can do these activities instead of giving in to emotional eating.
- Practice Diligently
The good news with stopping emotional eating is that, it is totally achievable. You just need to keep calm, control and concentrate. Keep in mind that you need to stop emotional eating because you wanted to live a healthier lifestyle. Keep practicing the tips above and hold on to it. And just like you got used to the fast metabolism diet, one day you will realize you already overcome emotional eating!
- Build your Emotional- Eating Response Plan
The table below is a guide on the types of stress that triggers emotional eating and how you can respond to it while on the fast metabolism diet. Please keep in mind that the table below is just a guide, you can, however, improvise the table on your own and add which one works for you best.
|Emotional-Eating Stress Trigger||Healthy Response|
|Work Deadline||Get up from your desk every 30 minutes and do a quick 2-3 minutes stretching to exercise your arms and legs.
You can also grab your phase-specific snacks, or phase 1 soothing and calming foods with you (if you’re feeling too much stress already) and eat them occasionally.
Or you can chew a gum when you’re in maintenance. This will help your body keep full and help you survive through work deadline instead of starving yourself and have a big “binge” eating afterwards.
|Sick Kids||If you can’t go outside and exercise because you’re nursing a baby, you can opt to a yoga exercise indoors, or have some light massage whenever there’s a possibility.
Take a nap when possible if your kid goes to sleep
Grab your phase-specific snacks, phase 1 soothing and calming foods or healthy and delicious smoothies with you and eat them occasionally.
|Business Travel||Pack recommended travel foods and snacks with you.
|Relationship Conflicts||Call a friend to unload all the emotions conflicting within you.
Take a brisk walk, meditate and calm yourself for a while.
At the end of the day, have a calm and peaceful talk with your loved one and patch the problem up.
|Hospitalized Family/Relatives/Friends||Have a brisk walk around the hospital grounds, use the stairs over elevators. This will serve as your exercise and keep your attention away from emotional eating.
Have a phase specific meal and snack with you whenever and stand up and stretch every 30 minutes.
Go to the hospital chapel, meditate, or pray. You can also call your friends and family for emotional support.