What Do You Do For Emotional Eating ?

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12/3/12 9:42 P

I was just going to post a similar question, specifically when it comes to emotional eating around the holidays. Between Thanksgiving and Christmas and all the friends and family who show up at your doorstep with delicious homemade goodies, it is hard (on multiple levels) to resist. I often want my friends to know that I appreciated their baking and that I enjoyed the treat. I find that if I put the plate of goodies out of my sight lines it helps me, but I need more strategies. I may just have to dump the plate right into the trash because it's better there than on my gut! I gained 2-3 pounds the past 2 weeks because of emotional eating and being bombarded by pies, cookies, and holiday celebrations. I know that 3 pounds isn't the end of the world, but those 3 pounds were not easy to lose, and I don't want to have to lose those same 3 pounds again! Besides, I can feel that my stomach isn't happy with me lately when I eat too much sugar.

MEG-NATALIA07, I appreciated your specific and practical suggestions. I think I am going to choose SLEEP tonight to solve my emotional eating urges tonight!

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12/3/12 6:52 P

Been there done that. When I'm dealing with emotional eating I need to pamper myself. Obviously I need something: emotional support, sleep, exercise, better food, stress reduction, a date with a friend, to bitch a bit and get whatever it is out of my system and then probably cry.....

there are so many things you could be needing and food is usually (for myself) the easiest thing... mindless munching/drowning my sorrows in bread and cheese... whatever it is.

Take some time for yourself. Make yourself a pot of tea--or go to a relaxing coffee shop--just you and your book/magazine or planner, whatever you want.

Take a relaxing bath.
Get a massage.
Go for a walk in the sunshine.
SLEEP.
Call a friend.

Start listening to what your body and heart need. It gets easier to say no to emotional eating if your heart is doing ok.

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12/3/12 2:49 P

Wow RunningGal. I thought I was the only "weird" one with an affinity for melted cheese. Sometimes (okay, a lot of time) I take cheese, throw it on a frying pan and "cook" it until it's almost burnt- then I eat it like its a delicacy. :( I'm not proud.

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12/3/12 2:46 P

When I crave a bowl of melted cheese, I know I am stressed and am at risk for emotional eating. Yes. Melted cheese. Like an entire block of pepperjack cut into cubes and melted in the microwave eaten with a spoon. It is the most wonderful thing.

Since I recognized this as my trigger food, I am able to talk myself out of it. I tell myself, I am not going to eat that, I don't need it, I am just trying to compensate for the stress in my life. Back away from the cheese drawer and go take a walk. It works.

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11/28/12 9:23 P

Good for you , for me its still a struggle but getting better....

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11/28/12 2:48 P

cup of tea? take a walk? since I've been tracking my food, I do not allow myself to do this anymore~it's just too counterproductive to my goals.

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10/19/12 9:20 A

I'm sorry but happy for you at the same time ~but I think you can say no to your feeling..I used to think it was impossible to control the eating but you really can..Go watch the video and try it ? You have to be aware of what your doing first and then you can "catch" yourself at that moment befor you put on the feedbag and then just tell yourself no..Try it...

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10/19/12 6:07 A

Solve the problem that is at the heart of your emotional eating really. If your emotions and body are telling you that you are SO unhappy about something, tackle the issue (if it's one within your power).

I've comfort eaten and binged for the last couple of years due to unhappiness in my relationship. I kept trying to fix our problems but things didn't get better. Then he ended it in July...

complete stop of any desire to overeat/comfort eat/binge. Although I was distraught at the end of it all, it effected me in a different way to that constant fear/hurt/kick in the guts feeling when you feel trapped but unloved/unappreciated. The weight has just been falling off me!

Next time, when my emotions and body are sending me such strong signals, I'll listen to them and look at the real problem and not the food/weight. A big lesson learned.

Resisting the urge to emotional eat is almost impossible. Solving a problem in your life so you no longer feel the urge, might actually be easier in the long run!



Edited by: NONA-UK at: 10/19/2012 (06:10)

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10/18/12 12:25 P

The video is really eye opening for sure...

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10/18/12 12:08 P

I like what you said, "say no to yourself & go do something else".
I am going to try that & will go watch the utube now.

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10/17/12 7:05 P

I just had to share this with you guys , it really has helped me alot..I was listening to Joel Osteen on you tube ( say no to your feelings ) every one should look it up on you tube. Here is a little of what he said, he said we were made emotional being and that most people let their emotions rule their life.If they get up in a bad mood they just follow that feeling, he says you cannot follow your feelings.Emotions will lead us every which way.Just because you feel those emotions does't mean you have to let the flesh have its way..He quoted a bible scripture that says "its better to have self control than it is to rule a city " (self control is just like it sounds - to control your self )..He says if we don't control ourselves we can get into all kinds of things and one was eating to much..He said that we can just say no to those feeling and don't do it , and that is what I'm doing and its working ..But I still need to strengthen that muscle of self control--I've just been following it and doing what it says.But it really does work if you just say no to yourself and then go do something else..He says were not in Gods favor when we follow the flesh or when we are not in control of ourselves..
Hope this helps someone and that you listen to the whole thing on you tube just type in Joel Osteen and then its "say no to your feeling "

Edited by: CHICKYWANNA at: 10/17/2012 (19:13)

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10/17/12 9:28 A

Thank you for the ideas here...now I just need to remember them when the time comes

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10/16/12 5:45 P

If I am going to emotionally overeat, it is going to be at the end of the day when I am winding down from the day's activities and I am less distracted.

I have several strategies to combat this:

I find that eating a balanced breakfast (and lunch) GREATLY reduces my chances of overdoing it later in the evening, even when I get the "emotional" eating urge. I recently read an article somewhere (I wish I had saved it, as now I can't remember where I read it; I read a lot) that did a study on the advantages of eating breakfast and they found that eating at least one egg every day with breakfast greatly reduced the study subjects' occurrences of late-night, emotional overeating. Also, vitamin C is a known stress-reducer and has even shown promise as a kind of buffer for dietary fat; it is said to help your body process fat better and may even stop your body from storing certain kinds of fat when you are stressed (the body stores more fat when you are under stress). So, you should also be including a grapefruit or an orange or maybe even some strawberries in you breakfast. I have been trying this out lately and it seems to be working wonders for me!I know that if I don't eat enough during the day, I am at a much greater risk of overeating later on. When I eat an egg and a grapefruit as part of my breakfast, it actually reduces my stress and hunger level throughout the day, thus making me MUCH less prone to stress/emotional eating later on. I also try to eat the bulk of my calories before dinner time and then eat a lighter dinner.

Tracking your food is also very is important for preventing emotional eating! There have been times when the thought of having to track all those naughty late night snacks and then have to look at the huge calorie bulge in my weekly report has actually deterred me from overeating. The emotional fallout from overeating is actually worse than the emotional fallout that caused overeating to begin with, and taking the time to track your food can be a great reminder of this; when you look back over your week and realize how much better you felt on the days you didn't overeat, It makes it that much easier to walk away.

Lastly, if all else fails and I cannot get potato chips and doughnut holes off my brain, I go for a walk. This relieves my stress and calms the emotional tiger that wants me to feed it 5,000 calories. (LOL). It also helps me refocus on my goals and envision a slimmer me!

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10/16/12 2:19 P

It is so good to read these messages and see I'm not alone. It is also interesting to see people at different points of their journey, some feeling hopeless still and others at the point of realizing improvements.
I'm an emotional eater and thanks for the book reference, I'll look that up. I try to stop emotional eating by reminding myself that when I'm done eating, my problems and emotions are still present and absolutely no better, often worse.
I've improved over the last few months as I have a spark-buddy that has really really helped as we text throughout the day when we feel like we're going to eat due to emotions.

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10/16/12 2:07 P

I am definitely an emotional eater. In fact, I can see a commercial for cereal or something and would convince myself that I'm hungry for cereal so I would go to the kitchen and get some...and eat it!!! Last week after recommitting to making better decisions for my health, which included coming back to Sparkpeople, I felt the urge to eat something. Instead, I got up, drank some water and did a 20 minute workout. I understand how you feel about being depressed about where you are. My depression brought me back to Sparkpeople. There is so much knowledge here and I don't feel alone. There are people who care and respond to your concerns. We are all in the same boat...either to lose weight or to maintain a healthy lifestyle. Don't beat yourself up about where you are. See where you can improve. Re-evaluate your decision making with meals, exercise, etc. and make baby steps to improve. YOU CAN DO THIS!!!!!!

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10/16/12 1:38 P

i am depressed. i have been trying to diet, but find i am starved all the time. i have dieted off and on since i was 12 .. i am 63 now and dont know if i can loose any weight. i have started going to a gym walking, but don't see great results yet...i just want to give up and go in hiding somewhere.

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10/16/12 1:21 P

I've found that EFT (tapping) absolutely works for emotional eating. You can tap for the food and craving itself in the moment, and you can go deeper and address the underlying emotions that cause you to crave and binge in the first place. I know it works because I no longer binge and have lost 50 lbs. I'm a much happier person now and I also eliminated my panic attacks. I can't recommend it highly enough.

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10/16/12 9:18 A

At the moment I'm trying meditation. Emotional eating has been a problem for me all my life.
Finally have been able to pinpoint a couple of my "triggers", but this is definately an ongoing struggle.

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10/15/12 11:15 P

I try to pinpoint what the craving actually means. Am I truly experiencing hunger, or am I just simply stressed? There are lots of healthy ways to cope with stress, I find meditation to be the most helpful. Also there is a great book called What your cravings really mean by Doreen Virtue, that shows certain emotions trigger different types of cravings.

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10/15/12 7:41 P

I don't have a tried and true method for this. When I'm feeling emotional, I constantly tell myself not to go to the kitchen (sometimes it works and sometimes it doesn't.)

I'm also trying to institute a rule of no eating in my car. Over the years, I have consumed loads of calories while driving.

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10/15/12 7:04 P

I am a HUGE emotional eater, to the point I use to binge. I can eat a whole large thin crust pizza and a large sandwich all in one sitting and still be wanting more when my emotions are extremely high. When I try to stop relying on binging as a temporary fix I tend to cry a lot, which is okay.. but what really get me through is praying, praying, praying. As I embark upon this journey once again of living a healthy life I now 1) watch tons of Youtube videos of those who have accomplished what I'm trying to achieve. 2) Look up tons of recipes and pin them on Pinterest 3) Continuously tell myself "I'm worth it!" 4) Hit the message boards for motivation.

I'm now attempting to eat 100% raw, yes it's drastic .. but with the weigh my health is going, drastic is good. Wish me luck!

Good luck all with your life long journey. I'm new to the site and look forward to getting to know some of you.

Edited by: ITSMETOYA at: 10/15/2012 (19:05)

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10/15/12 4:57 P

I am not a big emotional eater. When I get stressed I tend not to eat which isn't any better. I have to convince myself to at least have some soup. Quick to make and then I can curl up in my comfy blankets.

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10/15/12 4:37 P

I've recently noticed I eat HEAPS at night after a super long day. I don't get home until quite late and the only thing I want to do for the hour I have between home and bed is curl up in a bed, watch my favourite TV show and stuff my face because I feel I 'deserve it' after such a long day where I'm out of the house for 13/14 hours.

But lately, I do the same thing, but just slowly enjoy my dinner (measured out!) and sip a cup of sleepytime tea with honey. By the time I'm finished I feel like I've had a bit of a treat, am tired enough to fall asleep and I don't eat as much emotionally any more. That said, it's only been 2 weeks so let's see how long I can keep this up ;)

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10/15/12 12:05 P

I tell myself that I will feel better not eating something out of emotions than I would eating it.

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10/15/12 11:04 A

Eat apples. Believe me, you soon get tired of them and find some other way to deal with emotions.

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10/15/12 8:11 A

I try to keep my hands and mind busy til the urge to eat passes. Going online works for me. Sometimes I go to Spark People and read whatever catches my eye. Other times I research topics that interest me, look at book reviews, whatever will get me through the moment. I also remind myself : THIS WILL PASS!!!!!!

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10/15/12 7:46 A

I am an emotional eater as well. It is a big challenge. I have started knitting to keep my hands and mind busy on an accomplishment. I am a beginning knitter so hope that I will get better at this too. I have difficulty keeping the long term goal in mind.
There are sure a lot of good ideas from you guys, especially the exercise ones. Thanks.

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10/15/12 7:17 A

I too am an emotional eatter. I went from 196 to 140 but November I just broke down from stress and ate. Now I'm trying to lose that 30 pounds! I find I usually want something sweet and it' hard get over it so I keep better alternatives around. I find Jello with fruit or sometimes just fruit is all I need. So Instead of grabbing for that bag of candy I used to have around I have healthier alternatives around. I do get stressed at work so I do keep a bag of unjunked mini candy bars at work so I made a deal with myself I can have one as needed (no more than 2 per day (80 calories per bar). I don't keep candy at my house though because I tend to go over board with it when I get stressed.

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10/15/12 4:19 A

I run to my ever loving journal and write. I pour it all out onto paper, gets things into proportion - and it keeps my hands busy. Cannot recommend this highly enough

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10/14/12 8:48 P

I look at the food, no,I actually STARE at the food and yell ...

I AM SMARTER THAN YOU AND I AM NOT GOING TO GIVE INTO YOU!!

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10/14/12 8:40 P

Still trying to cope with it. Mostly I am angry with me, I over eat and the result is I am even more angry at me.

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10/14/12 8:04 P

I try to remember how far I have come and do some exercise. I have had one of my most emotional days possible. I just helped my husband (soon to be ex) move out of the house. I could very easily have turned to the kids Oreo cookies, and sat in front of the TV. What I did instead was have an apple and went for a run outside in the beautiful weather. The endorphins from exercise and nice weather completely reminded me that I didn't want the ice cream or cookies.

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10/14/12 3:50 P

This is a hard one for me emotional eating! I have fat picture on my fridge at eye level. This stops me dead in my tracks. Makes me think about what food I am reaching for. This has sure helped me I take meds that make me hungry as well as steroid injection in the past. Sure don't want to look like that anymore!

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10/14/12 3:32 P

Wow! I love your journaling idea and will borrow it for myself. I've often journaled when going thru bad times and had no one around to talk with and that truly works for me and others. But, I never thought of doing that for these food "crises" and, it IS a crisis, when you're faced with mindless eating for whatever reason. Thank you Jingle for sharing.

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10/14/12 2:24 P

trail mix now adays.. with low sodium thank goodness

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10/14/12 11:37 A

IF REALLY ANGRY OR UPSET, I WOULD HEAD FOR THE NEAREST STEAK HOUSE AND HAVE A REALLY GOOD MEAL. NOW, I KNOW I CAN'T EAT THAT MUCH ANY MORE, SO I ASK THE SOURCE OF THE STRESS TO GET OUT OF MY SIGHT FOR AS LONG AS POSSIBLE - UNTIL I COOL DOWN. THEY DON'T LIKE IT BUT IT'S EITHER THEM OR ME AT TIMES.

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10/14/12 8:54 A

I know that to change anything in your life, you have to have it on your mind all the time. Well here lately I get up go about my day with a million other things on my mind and when things crop up I will grab for any thing . So I need a way to keep diet on my mind all the time-- with the beck system she had you read things in the a.m. while you were exercising ( like why you want to do this, why you want to look good , these were writen on a card .) This kind of gives you a fresh start each morning, maybe we forget ? (I know I do). Maybe thats why we do good at first when we start a diet,then things go down hill from there ? I am getting some cards and I am going to the library and getting the book ! Or I could just think of some of my own reasons and wright them on cards and read them each day..To keep myself in day one of my diet, also in the beck system you have to sit down at the table for every bite of food that you eat ...No standing and eating---not even a bite , can't even taste your cooking !

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10/13/12 5:32 P

i will sometimes eat some of what i want b/4 i become so obsessed w/it that i eat a ton of it when i can't resist it anymore!!

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10/13/12 12:59 P

I try to get as far away from the kitchen as I can. I'll take my crocheting out on the porch or I'll get on my computer which happens to be in our bedroom and the farthest away from the food. Sometimes if things get really bad, I call my uncle in Pittsburgh and he talks me through it.

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10/13/12 12:42 P

I try to eat healthy like fruit. I also try and journal because journalling keeps me on track and in control of my emotion.

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10/13/12 9:37 A

Talk to God and read the Bible. It really does work.

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10/12/12 9:36 P

I try to pick healthy things like fruit or one hunderd calorie snacks. Stay away from triggers as much as possible as well.

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10/12/12 3:59 P

For me it's not emotional eating BUT emotional shopping...

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10/12/12 3:40 P

I replace it with jogging around my living room. It works. If you don't have a living room long enough or wide enough I would suggest putting on a very active exercise tape like zumba or better yet go out and take a zumba class and the environment will take your mind off of emotional eating if you are truly not hungry.

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10/12/12 2:09 P

First, no beating myself up if I slip. I am a work in progress. I also have a supply of Skinny Cow Candy and Ice Cream... LOL. Technically, it is not cheating.

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10/12/12 1:51 P

I journal my feelings

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10/12/12 1:48 P

I am working on finding a replacement! I think that walking, blogging, or even reading something insprirational seems to be helping me. I also try to think about what is good instead of what makes me sad in my life. I always know I can count on my little boy to make me happy!

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10/12/12 12:23 P

I learn to become stronger each time I slip up & eat emotionally..I remind myself that the junk food or fast food is like a drug & if I go back to them that I could more than likely become addicted to eating that way again w/o knowing when I'll stop..also drinking lots of water & timing/planing my meals helps lots:-)

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10/12/12 10:33 A

I don't beat myself up...I just try better next time & move on. We're humans--not robots! :)

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10/11/12 3:13 P

Depending on the emotions I run/exercise or crochet/cross stitch. Finding a hobby that keeps your hands busy or means you can't eat for a while is great but when you get the buzz after exercising it keeps you feeling better for longer. Some of the best training sessions I've had have been when I'm feeling upset, especially if my training allows me to punch/kick some pads!

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10/11/12 2:04 P

The most frustrating part about emotional eating for me is I ALWAYS know when I'm doing it. I momentarily tell myself that I shouldn't eat those chips, or the extra slice of pizza, but then I do it anyway because it makes me feel better just for that small moment. The reality always hits AFTER I over-eat or emotionally eat, and then I feel bad. It's just a really viscious cycle! I know that I WANT to make the right choices, but my emotions have been winning lately. Getting on sparkpeople and looking at posts, or taking quizzes is starting to help so I don't just head straight for the cupboard.

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10/11/12 10:46 A

I have noticed that sometimes I will sub-consciously MAKE myself emotional. I know that if I have ,whatever, emotion then I will allow myself a certain food. Sometimes we think our bodies just do what we tell it too. Yet if we get it into a habit of overeating & overeating certain foods (I think) our bodies start releasing that craving hormone for our comfort foods when we would normally have them. Then if we still don't give it what it wants it will put us in a state of sadness, depression whatever to enforce the habit it has come to rely on. So I try to keep that in mind.

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10/11/12 10:06 A

I don't do emotional eating, I either go for a run or a long walk(march), depending how angry or stressed I am. If I'm feeling down/bored I put on some upbeat music on and start dancing around the house while cleaning. If I'm feeling upset I take a long hot bubble bath or do some relaxation techniques like deep breathing and stretching while listening to some calming music, I like to light a few scented candles to help set the mood.

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10/11/12 10:03 A

wait a sec, what is a 500lb telephone?

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10/11/12 9:59 A

wow, this REALLY hit home for me, i am a VERY BIG emotional eater.... wow, thanks!

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10/11/12 9:47 A

My approach to emotional eating is -- don't do it! The other day I had a very stressful situation I was dealing with and I was ready to scarf down everything in sight. I was mildly hungry because it was late afternoon, but I knew if I started snacking I wouldn't stop. I walked around instead, doing little jobs that needed to be done to work off nervous energy, and the crisis passed.

When I get nervous or worried, either my house gets really clean or I eat everything in sight. I try to make it the former.

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10/11/12 9:40 A

I like to try to drink something like water or tea, something that will have no calories. I also like to use crushed ice in the water to give me something to chew on.

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10/11/12 9:33 A

Unfortunately, I'm failing at this lately so I'm very excited to follow this board to see what folks' suggestions are! Thanks everyone.

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10/10/12 10:06 P

Take a warm bath with lavender soap.

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10/10/12 7:15 P

Hello HARTINGL52 -

I did try that for a week and i really enjoyed it, now that the weather is better soup sounds great!!!!