Are you eating your feelings? Try these expert tips to help!
It sounds simple when someone tells you to eat when you’re hungry and stop when you’re full. But imagine a plateful of delicacies, the one that tempts your taste buds, it becomes utterly undoable.
Be mindful on what you Eat
A common issue with emotional eating is that we tend to overeat when we don’t focus on what we put in our mouths. Research states that people who swipe at their cell phones or stare at the TV gobble down up to 50 percent more food than those who focus on their meals! Best trick is to set your table even if it’s just for one to create an ambience in order to enjoy your meal.
Eat balanced diet
When we are starving, it’s difficult to make rational choices. Three healthy meals a day tend to save you from being ravenous in between meals. Cravings occur for mostly foods based on sweet or salt content as they are not getting enough protein fiber and healthy fat. Protein is very filling, little amounts of fat send pleasure signals to the brain, and fiber slows digestion and keeps your blood sugar levels stable.
Set a timer before you dig in.
Research states that when we take 20 minutes break after every mouthful of food we would know if we are really hungry. It takes 20 minutes for the signals to reach the brain stating that it is full. Take breaks in between meals to reduce eating habits. Divert yourself by doing small works in between, like folding clothes, checking your email, etc. This will help your from refilling your plate more and more.
Keep a food journal.
Keeping a food journal might sound old but it does work. Tracking your food can help you cut down calories. Research shows that women who maintained a food journal lost pounds. It’s not just a food journal but it also helps you track your emotions. Jot down every food that touches your lip and for better results keep away the foods that you tend to reach during your cravings.
Cast out trigger foods from your house.
Study states that we tend to eat more of the foods we crave at the very sight of them. So it is better to keep them away or altogether banish them from the shelf or refrigerator. Also don’t go to the grocery store when you’re stressed because your food swings will tempt you to stock up on cookies and crunch.
Exercise portion control
To keep you from gorging, split the chips or cookies into small portions and serve yourself only one portion at a time. The key behind this is that whenever you get up from the couch for more it might help you stop yourself from having it.
Don’t eat to give company
Study shows that there are more chances to stuff you in when amidst people who have the munchies. Also, it’s difficult for the people who would love to maintain social harmony by accompanying them even when they aren’t hungry. Leave away the guilt and sip a tea instead.
Play with your pets
Spending some time with your pets considerably decreases depression. This will prevent you from reaching food as a shoulder to feel better. Pets especially dogs help create oxytocin, the feel good hormone which automatically boosts your mood. In case you don’t have a pet, do something else that makes you happy, like getting a massage, pedicure or stepping out into the sunshine.
Be aware: your plate may be too full
Sometimes, the everyday things that you’re handling may also cause you to feel stressed which may eventually lead you to emotional eating. Recognize when you eat whilst feeling overwhelmed, take a step back and self-analyse. Jot down the things that bother you. Get rid of troubles that mess with your mind. Certain things we may not be able to get rid of, set boundaries. Seek professional advice if required, remember food is always an easy crunch, but to shed those pounds is breathtakingly tedious.