Emotional eating is the action of eating in response to emotions. This behaviour includes eating in response to both positive and negative feelings. One of the biggest steps in overcoming emotional eating is learning to tell the difference between emotional vs physical hunger.
- Grows slowly.
- Satisfied by any food.
- Goes away when you’ve eaten enough.
- Feel better after eating.
- Comes on suddenly.
- Craving for one specific food.
- Still hungry, even after eating.
- Feel worse after eating.
Here are a few tips to overcome emotional eating :
- Take Five – Wait for a few minutes to see if the hunger fades or subsides. Cravings are often short lived.
- Write it Down – Keep a food diary to track what and when you eat. You can also track how you feel.
- Toss Temptation – Stop buying your go-to comfort foods. It’s easier to say no to junk food if it’s not easily available.
- Get Distracted – Take a walk, call a friend or play on your phone. Many times the acute craving will pass.
- Plan to Snack – Set yourself up for success by avoiding extreme hunger. Plan 1-2 healthy snacks per day.