You might try getting some exercise while watching tv. When I really want to watch a show (rather than having it on in the background while I do other things), I put on my walking shoes and walk in place. No equipment necessary. I do the same while playing video games or reading on the phone. There are a lot of moves you can make besides up and down - Leslie Sansone has some of her walking videos online for free that you can look at for ideas. You can go slow or fast, depending on your mood, and stop any time you want.
In my more ambitious younger years, I set up an exercise bike and a stepper in front of a tv for watching shows and playing Nintendo or Sega Genesis games. But walk in place works well for me now since I don't have much room.
It helps to journal your feelings when the need to emotionally eat arises.
It also helps if you find a hobby that gives you the same feeling. Find something that makes you happy and doesn't involve eating.
When the weather was horrific and hideous this winter. I would often get down in the dumps and want to eat everything in sight. I had little mantras that I would repeat to myself while breathing deeply. Eating everything in sight won't change the weather. Eating everything is sight won't be productive to my health. I will just feel bad after words and have to start all over.
Change weather to situation. Or name your situation.
Eat what you like and if someone comments, eat them too
Go online and order yourself a copy of Feeding The Hungry Heart by Geneen Roth. It's very well written and really helpful for emotional eating issues. I have a hard time not equating food with love also, and it's probably going to be there for life, but I've finally gotten to the point where I enjoy the feeling of "travelling light" so to speak, and no longer equate hunger with emotional deprivation.
Start rating your hunger level at every meal and snack. If you are wanting to eat and are not sensing true hunger then ask yourself why you are wanting to eat. Are you late on a project for work? Are you socializing with your girlfriends? Have a fight with your spouse? Extremely tired? Over-whelmed taking care of little children? Stressed by a college class?
Determine what is causing the emotion and then trying to plan ways to deal with it other than using foods.
In addition to the usual psychiatric tricks of trying to identify the emotion, trigger, address real problem, etc...
1) Try to pre-portion your foods when you bring them home. So if you keep chips around, either buy the pre-portioned versions or get the ziplocs out when you get home and baggy up individual servings. Do that with any foods you might possibly binge on.
2) There may still be foods that, even when they're pre-portioned, you go for another portion. And another. And another. If you can't muster self-control with specific foods...eliminate them. That doesn't mean you can never have them again, but when you want them for a treat, you just go buy ONE portion (even if it's more cost-efficient to buy more). For me, it's donuts. The others in my house eat them sometimes, but I'm the worst offender. If I buy a box under the pretext that it's for the family...I'll eat them all inside a day (a full dozen, seriously). So...if we feel like them, we go buy just ONE for each of us. Never a full dozen any longer. Same goes for ice cream...I can't control myself, so we go on a special outing when we want a serving, and hey, it's a fun family outing and has the awesome side benefit that I don't gain 85,291 pounds by devouring an entire freezer full, like I would if we brought it home in any sort of quantity.
Starting: 41.1 BMI and extremely sedentary Current: 28.0 BMI with strength-training and low-impact cardio Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese! Mini-goal: 5K walk or run Mini-goal: 24.9 BMI (about 136 lb) Mini-goal: half-marathon walk or run GOAL: 23 BMI (about 125 pounds), fit and active
Well, I am not an emotional eater - I just made very poor food decisions - and I love to eat good food, and fattening food, lol.
What is it that you are overeating on? I mean, if you have a gallon of ice cream in your freezer that you keep digging into, or cheesecake that is calling your name - it's time to get them out of your house.
You can eat a whole head of cauliflower for only 200 calories. That is a lot of food to sit down and gorge on...for only 200 calories. I am not saying to do that - but giving you an example.
3 cups carrots is about 140 calories. Steam 3 cups of cut of carrots and top with a smidge of butter and sprinkle of salt...under 200 calories. 3 cups of carrots is a fair amount of food.
Airpopped popcorn has 90 calories for 3 cups. 6 cups is quite a lot of popcorn to munch on while watching a movie, but has only about 180 calories. Not bad. I top mine with garlic and chili powder and don't miss butter or salt in the least.
Like most of you I am am emotional eater from way back. I have a difficult time not equating eating with either a good emotion or depraved feelings. Does anyone have any suggestions for winning the battle of emotional eating while at home or catching a tv show ?
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