4-Step Plan to Conquer Emotional Eating

4-Step Plan to Conquer Emotional Eating

While it's natural to indulge in a little comfort food on occasion, the kitchen shouldn't be your first stop when you're sad, stressed or angry. If you find that you're using food to manage your emotions, it's time for a change.
This simple four-step plan will help you break the cycle, re-establish a healthy relationship with food and may help shed unwanted pounds along the way.

 

Step #1: Automate Your Breakfasts

Use breakfast to reestablish a positive relationship with food. Breakfast should be about centering yourself and preparing for the day ahead. To that end, skip sugary cereals and fatty meats and opt for one of the following:
1. Steel-cut oatmeal with fresh berries
2. 100% whole-grain cereal
3. Healthy PB&J: 100% whole-grain toast with natural peanut butter and strawberries instead of jelly

If you always have one these breakfast on hand, you can take the guesswork out of your mornings and ensure you're doing something good for your health at the same time.

Step #2: Stop the Mindless Eating

Many of us mindlessly eat to cope with anxiety or stave off boredom. It's time to stop! When you find yourself reaching for a high-calorie snack, take a breath and count to 50. This can force you to think about what you are eating and why. You'll be able to think about the emotion that's driving your craving. If you can't beat the urge to eat entirely, make sure your kitchen is full of healthier snack foods. Air-popped popcorn, frozen grapes and pickles are all great choices that mimic the taste and texture of less healthy options.
Step #3: Eat More Lean Protein To Stave Off Hunger 

It's hard to resist high-calorie treats on an empty stomach. Help yourself avoid temptation by loading up on satiating lean proteins. The full feeling you'll get from eating a healthy turkey burger, chicken fajita (minus the fatty toppings) or some baked sweet potato fries will make turning down trigger foods much easier.

Step #4: Make New Memories

Emotional eating isn't just a problem when you're feeling down – birthdays, holidays and other happy life events are all opportunities to overeat. Stay on track by developing new, more active ways to celebrate. Running, dancing and playing with your friends and family can make you healthier and happier. The more you come to associate those good-vibe feelings with exercise, the more you'll be inclined to do it.

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