Five Steps to Get rid of Emotional Eating


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If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.

Identify Your Triggers. Start to keep a food journal and write down what you eat, when and what was happening at the time of your meal or snack. Then use the information to learn why you eat when you're not hungry.

Recognize Hunger Signals. Learn the difference between real signs of hunger and emotional hunger.  Once you recognize the cues, it will become easier to act when you see an emotional eating binge start to happen.

Limit Trigger Foods.  Get rid of the foods you're likely to binge on. Then reorganize your refrigerator and pantry for healthy eating and weight loss. Fill your kitchen with healthy snacks and ingredients to create diet-friendly low-calorie meals.

Don't Skip Meals.  Skipping meals almost always leads to over-eating. Create a healthy meal plan so that you eat every 4-5 hours so you avoid real hunger signs as well.

Create Alternatives to Eating.  If you've had a tough day, find healthier ways to relax. If you find that you eat when you are tired, find natural ways to boost your energy. And if you want to celebrate a success, find diet-friendly ways to reward yourself without food.

Lastly, don't give up if you slip. It's hard to stop emotional eating. When you trip up, forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go a long way in ensuring your continued weight loss success.

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