Simple tips to curb emotional eating

sliced pizzas

You’ve probably been there before: you’re feeling down, so you eat something to make yourself feel better.

But what if there were other ways to cope with your emotions? It’s not effortless to avoid emotional eating, but with a few manageable tips, you can at least make it a little bit easier.

Why do we emotional-eat

You might emotional-eat because you’re feeling sad, bored, angry, or stressed.

Or maybe you’re just looking for a way to comfort yourself. Emotional eating has nothing to do with hunger and is often done in response to negative emotions.

The dangers of emotional eating

When you’re in the grips of negative emotions, it can be tough to resist the temptation to eat junk food.

The problem with emotional eating is that it’s a vicious cycle. You eat to make yourself feel better, but then the food makes you feel even worse. And before you know it, you’ve eaten bags of chips or tubs of ice cream.

Easy tips to avoid emotional eating
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Emotional eating is something that a lot of us struggle with. We turn to food not because we’re hungry, but because we’re trying to comfort ourselves or avoid our feelings.

If you’re looking for a way to curb your emotional eating, try these simple tips:

  • Keep a food journal. This will help you track what you’re eating and identify any patterns in your behavior.
  • Make sure you’re eating regular meals and snacks. When you’re famished, it’s easy to reach for unhealthy foods.
  • Avoid eating late at night. Eating close to bedtime can interfere with your sleep and make it harder to resist emotional eating the next day.
  • Find healthy ways to cope with stress and emotions. This might mean talking to a friend, going for a walk, or practicing yoga or meditation.
How to deal with emotional eating triggers

Food can be comforting, sure, but it’s not a real solution to the challenges you’re facing.

In fact, emotional eating can actually make things worse by causing you to feel guilty and ashamed afterward. Not to mention the fact that it can lead to weight gain, which only compounds the problem.

But there are ways to become aware of your triggers.

What sets you off? Is it stress at work? Problems with your partner? A demanding day at school? Once you know what your triggers are, you can start to deal with them head-on.

Create a plan for when temptation strikes. If you know that you’re likely to turn to food when you’re feeling crushed, have a backup plan in place. Maybe call a friend, head to the gym, or take some time for yourself outdoors.

Be mindful of your emotions. This is a big one. When you’re able to be aware of how you’re feeling, you’re less likely to reach for food as a way to cope. Just take a few deep breaths and acknowledge what’s going on before taking any action.

It can be tough to break the habit of emotional eating, we agree. But it’s possible! Try to keep a positive attitude, and don’t dwell on negative thoughts. This will only lead to more emotional eating. Another thing is to make time for regular exercise. Exercise releases endorphins, which can help improve your moods. Seek professional help if you feel like you’re struggling to break the habit of emotional eating on your own. A therapist can provide guidance and support as you work to overcome this challenge.


How to show support for someone with a suspected eating disorder

eating disorder

You’ve just learned that your loved one may be suffering from an eating disorder. What do you do now?

When you’re worried about someone you care for, check in with them, and see how they’re doing. Let them know that you’re there for them, no matter what.

It can be tough to know what to say, but just being there for them is one of the most meaningful things you can do. Read on for more tips on how you can show your support.

Seek professional help

If you think that your loved one might be suffering from an eating disorder, try seeking professional help. Eating disorders are serious and they require treatment.

Professionals who specialize in treating eating disorders can help your loved one get back on track. There are many different types of treatment available, so don’t hesitate to ask for suggestions. You might be surprised at how much progress your loved one can make with the right support.

Avoid making assumptions

Don’t make assumptions about what someone with a suspected eating disorder is going through. Sure, you may think you know what they’re dealing with, but unless you’ve been in that person’s shoes, you don’t know.

And the last thing someone with a suspected eating disorder needs is for you to make assumptions about them and their condition. It’s crucial to be understanding. Let them know that you’re there for them and that they can come to you with any questions or concerns they may have.

Listen to what they have to say
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Chances are your loved one is probably feeling a range of intense emotions. They may be scared, ashamed, or regretful. They may also feel like they’re the only person who’s ever gone through this.

So train yourself to listen to them without critique. Let them know that you’re there for them and that you want to help, in whatever little ways you can. A listening ear can go a long way in helping someone feel supported.

Bring up your concerns in a non-judgmental way

It can be tricky to know what to say to someone who you think might be struggling with an eating disorder. On the one hand, you want to let them know that you’re there for them. But on the other hand, you don’t want to say anything that might make them feel judged or misunderstood.

A wise thing to do is to bring up your concerns in a non-judgmental way. Try something like, “I’ve been noticing that you’ve been going through a tough time with your meals lately. Is there anything I can do to help?” This will let them know that you’re there for them, without making them feel like they’re being accused of anything.

If you’re worried about a loved one, be supportive. Wait patiently until they’re ready to talk about the details and don’t push them if they’re not ready. Never judge. Eating disorders are complex and it’s good to remember that everyone’s journey is unique. However, for severe cases, encourage them to seek therapy and offer to accompany them if they are comfortable with the suggestion.