Before I snack on anything I count to ten, then ask myself if I'm actually hungry. Is my stomach rumbling? When did I last eat anything? If it turns out I'm only eating for emotional reasons and not nutritional ones then this "hunger" will go away as soon as I go and find something else to do :)
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I am an emotional eater, when I am in a binge mood. I now realize that I can stop and think okay what am I upset about, or why am I feeling bad about myself? Once I do that I can step away from the food, and feel really good and positive about myself. I didn't binge and I realize another trigger that I can watch for in the future. This also works for meal choices, am I really hungry or is it just that time of day? This very empowering to me.
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