Emotional eating is no joke. Many times, we eat not because we’re hungry but because we’re bored or stressed out. This can lead to weight gain and an assortment of other health problems if it gets out of control. To help you stop overeating, we’ve put together this list of tips that can help you get your emotions and diet under control:
1. Take a walk. Instead of going to the kitchen when you’re stressed, go for a walk. This will help you not only help you burn calories, but it also help you clear your mind. Better yet, hit the gym. The endorphins you get from physical activity may help improve your mood and reduce anxiety. In turn, you’ll be less like to binge eat. “How to Manage Your Hunger” offers some more suggestions to control your appetite and keep emotions in check.
2. Join an exercise class. Signing up for a class you enjoy is a great way to get out of the house, meet new people and keep your mind off food. Find something you enjoy. Maybe you’re into something fast-paced like zumba. Maybe you’re more the yoga type. The key is to do something you enjoy.
3. Keep a food journal. A food journal can help you identify when and what you’re emotionally eating. You may find that you’re prone to fatty foods in times of stress. You might find you do most of your overeating right before bed. Being aware of these factors can help you take the first steps toward stopping emotional eating. If you need help with a food journal, check out MenScience Boot Camp.
4. Keep a before photo handy. Put a picture of yourself when you were happiest with your body and your life as a last ditch reminder to stop and think “Am I really hungry? Or am I eating for other reasons?” As with any bad habit you’re trying to break, if it is the latter then wait a half hour — often the urge passes by then. This is a technique that has worked tried and true by smokers trying to quit as well.
5. Get rid of junk food in your home. One very simple suggestion is don’t have junk food in your home. Make your grocery list before going to the market and stick to it. Include some healthy snacks like a men’s whey protein powder, which is packed with muscle-building protein and other important nutrients. Out of sight means out of mind and this is especially true about junk food.
6. Seek professional help. If all else fails and your emotional eating is beyond your control, do not be ashamed to seek professional help. Emotional eating is not uncommon and there is help. Talk to your doctor to find out what options are available to help you deal with binge eating.
