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Emotional Eating: 16 Ways to Stop it

Keep a food diary:

Record your food intake, portion sizes, meal times, emotional state, and hunger levels; patterns may unveil links between mood and eating habits.

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Meditate to tame your stress:

Combat stress eating with mindful meditation techniques.

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Yoga to tame your stress:

If stress plays a role in your emotional eating, explore stress management practices like yoga.

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Workout to tame your stress:

Effective exercise prompts the release of endorphins, which interact with your brain to induce feelings of calm and relaxation.

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Have a hunger reality check:

If you ate recently and your stomach isn't growling, it's probably not physical hunger; let the craving pass.

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Get support:

Having a strong support network from family, friends, or a support group can help reduce the likelihood of succumbing to emotional eating.

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Fight boredom:

Instead of snacking without hunger, engage in a healthier activity like playing with your pet, walking, watching a movie, listening to music, reading, or calling a friend.

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Take away temptation:

Don't keep tempting comfort foods at home and delay grocery shopping when feeling emotional until you're in control.

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Don't deprive yourself:

When trying to lose weight, avoid extreme calorie restrictions and food repetition, as these can heighten emotional cravings.

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Snack healthy:

For a between-meal snack, choose fresh fruit, veggies with low-fat dip, nuts, or plain popcorn, and consider lower-calorie versions of your favorites to curb cravings.

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Grab a glass of water:

When stressed, start with a glass of water; dehydration may mimic hunger or stress.

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Sip on tea:

Tea can be a helpful tool for curbing appetite and reducing hunger between meals.

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Don’t skip meals:

Avoid skipping meals to prevent stress-induced eating.

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Consume a colorful diet:

Maintain a diverse, colorful diet provides a wide range of essential nutrients for overall health to deter emotional eating.

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Learn from setbacks:

Forgive yourself for emotional eating, learn from it, plan to prevent future episodes, and focus on positive eating changes for better health.

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Talk it out:

Discuss eating habits with a healthcare professional for therapy, stress identification, improved food choices, and healthy goal attainment.

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Thanks for reading.

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