You might have heard “Emotional Eating” for the first time after reading the title, but many of you have been going through this. Well, for all those who don’t know what this term is about? We are about to explain here in this blog. Many of us eat to justify our hunger, but similarly, we have so many people around us who eat to overcome anxiety or stress.
Emotional Eating: 11 Ways to Prevent and Lose Weight
People who eat for comfort or relieving stress are into emotional eating. All of you would have been doing this to fulfill emotional needs rather than fixing emotional problems. Here in this blog, we are going to let you know how to stop emotional overeating. Let’s have a look
1. Find out either you are hungry or not
Emotional eating comes suddenly, and it’s essential to know first, either you are starving or not. It’s pretty simple to test your hunger just imagine what you are craving and ask yourself either you are hungry or not.
It will be all about putting on some extra calories. It helps a lot in finding your hunger. Make sure you recognize all those factors as well that triggers hunger in you. Stop yourself and don’t get yourself into this without any reason.
2. Know about your diet plan
If you people are following any diet plan, then you might be able to control your hunger pangs effectively rather than putting yourself on starvation.
Take the help of a nutritionist and write down the diet plan for you. It takes some time, but you would be used to this in a few days. They will let you know what to have and in what amounts.
Follow your diet plan strictly not to consume extra calories. Always take healthy food and don’t skip veggies and fruits from your diet.
3. Prepare healthy food
Emotional eating can be overcome with healthy food, and it’s imperative to increase the intake of healthy food.
While preparing food use good quality oil, spices and herbs. Healthy food will keep you away from emotional or stressed eating.
4. Stay hydrated
Lack of water triggers so many issues and increases hunger in you, so it’s essential to keep you hydrated to save yourself from stressed eating. Water intake flushes out toxins from the body and maintains the internal PH level.
Drink at least 3-4 litres of water and avoid soda drinks and alcoholic drinks yourself or by joining any effective rehab center because it causes dehydration and lowers your metabolic rate.
5. Exercise daily
You must be thinking about how emotional eating related to daily workout well-exercising helps in utilizing excessive fat and detoxifying your body. You will shed your extra weight and feel much better.
Don’t go for fatty calorie food add walk, running and outdoor sport to your routine. It doesn’t matter whatever your routine is, take out 10 minutes from your busy routine for relaxation.
6. Take a peaceful sleep
We all are badly stuck in our daily lives and don’t get time for sleep and lack of sleep is the root cause of all health-related issues.
Make sure you people take 6-7 hours of sleep to keep yourselves away from the tired and cranky feeling. Various doctors suggest a walk and chit chat with loved ones before going to bed for a peaceful sleep.
7. Take a small portion of your carving
Well, it’s allowed to have a small portion of the craved food to overcome anxiety. Don’t consume unhealthy junk food too much because it will trigger other health issues. Small portions are for easing your stress.
A small amount of dessert can do so many things for you so whenever you feel low, don’t indulge yourself in emotional eating. Take small craved food.
8. Manage your work routine
These issues also arise because of hectic work routine, so it’s imperative to manage work routine and avoid sitting all the time in front of the laptop. It increases anxiety, and you will always go for an unhealthy and high-calorie meal.
Managing your work routine will keep you away from the hassle of stressed eating all the time. The doctors also advise while eating doesn’t focus on the laptop or your mobile phone because it distracts your attention.
Keeping yourself away from electronic gadgets will help you in knowing what you people are eating and how much portion. You will enjoy the food as well.
9. Take professional assistance
We all want you to be happy in your life by keeping yourself healthy so take professional assistance from a family doctor.
Explain everything because people are into this because of lower self-esteem and too much negativity in their surroundings. They do this to stay away from anxiety and depression.
This is not an excellent way to control your emotions because it is life-threatening as well. Carefully listen to what is prescribed and how to not involve food all the time in a depressed mood.
10. Visit the grocery store to shop by yourself
When you have planned to live healthy then always go grocery by yourself because you will keep yourself away from all the canned food items and junk. Note down everything before leaving.
Always buy veggies, fruits, spices and healthy herbs. You won’t be craving all the time for unhealthy food because these food items won’t be available at home.
11. Adjust eating patterns
Don’t make it too late for eating. Adjust your timings for a proper meal because late will make you lazy and anxious.
Do breakfast early and then have a proper lunch at noon. Dinner should also be done till 7-8. It will keep you healthy and easy to digest.
These are the few ways that are mentioned here in this blog to overcome depression and anxiety that triggers emotional or stressed eating.
Go to professional assistance if you are unable to make it by yourself. Add healthy things to your diet to see beneficial results. Do let us know which way helps you the most in tackling the food which always pops up in your head.