Health & Wellness Articles

De-Stress in 3 Minutes or Less

Stop Emotional Eating Before It Starts

1.9KSHARES
What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.

Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:
  • Keeping a food journal to help you identify your emotional eating triggers
  • Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
  • Developing good problem solving skills
  • Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here—a 3-minute trick for handling stressful situations in the moment.
Continued ›
Page 1 of 3   Next Page ›
1.9KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

Member Comments

  • HOTMOR
    Useful tips. I actually don't resort to eating or binging when criticized or upset. - 9/20/2014 1:50:31 PM
  • These are great tips and will be useful as I battle stress. Thinking back, I often make things bigger than they need to be. - 8/31/2014 1:39:42 AM
  • These are all great tips. If your emotional eating results in eating a few hundred extra calories in a sitting or day, then these tips are very helpful. If you find yourself bingeing and eating several hundred to thousands of extra calories in a sitting or day on a regular basis, then it is probably time to seek professional help because you may be looking at an eating disorder which is extremely serious and life-threatening. We all overeat or binge on occasion but we may need more than these tips if it is a regular habit. - 8/27/2014 2:39:38 PM
  • I'm a closet emotional eater. No problem when others are around. I like this verse from the Bible as a guide, "Make no provision for the flesh." The only solution for me is never to bring my trigger foods in the house. When I violate this rule, it's a given I'm going to eat and eat and EAT until it's gone. - 8/24/2014 2:07:36 AM
  • HOTSPICE1
    You've actually hit the nail on the head. Emotional eating is one of the causes of obesity.When I'm upset and not up and doing, I turn to food.
    Thanks and great article. - 8/8/2014 5:27:57 PM
  • I could have used this information on Saturday. I don't know what started my emotional eating. Well maybe I do know. My DH is stressing over his eye appointment which I had to rearrange my work schedule because I have to drive him home due to drops in his eyes. I started out good by coloring my hair but then I saw tastykakes in the basket and I ate a pack. I haven't done that in a long time. Live and learn. They didn't even taste good. I was back on track yesterday. Thank goodness. - 7/21/2014 12:57:06 PM
  • This is just what I was looking for! I wish I could print it on the palm of my hand. - 5/31/2014 12:01:43 PM
  • DAWNESDREAM
    I have found that these stress relieving tips can help just about any issue that may be showing its ugly head. Personally, meditating, yoga and focused breathing has worked very well. Thanks for ”spelling it out" - 2/11/2014 12:08:23 AM
  • Wow, everything I needed to hear in just one article! Great job synthesizing all the info and advice, and boiling it all down into lists. I can get my mind around lists! Thank you for your perspective, and for taking the time to put this together. - 10/25/2013 8:18:52 AM
  • With all the stress and anxiety I've been under lately this will come in handy. Let's just see if I can physically do it lol - 9/24/2013 10:19:29 PM
  • This article helped me pin point exactly why all the sudden I had this undeniable urge to go get Panda express and just binge eat. Honestly I didn't even realize I was upset. This helped me so much. So thank you! - 9/17/2013 1:54:16 PM
  • If an article can make you realize your doing your bosses work then here it is.
    I stress out at the job so often its affecting who i am. I'll have to read this a few times till it sinks in. - 9/16/2013 11:45:05 AM
  • saving this
    - 9/14/2013 6:44:47 PM
  • Thank you. I had a situation that came up that I know would have caused emotional eating. I used some of the tips to help me not eat to make myself feel better. - 9/14/2013 1:06:09 PM
  • I saved it si I can go back to it. Great stuff. - 8/12/2013 7:35:58 AM

x Lose 10 Pounds by December 1! Get a FREE Personalized Plan