Ok, a few days a ago I gave you an understanding of emotional eating and the triggers. Now you need to learn how to break those habits. When you start to reach for food in response to an eating trigger, here are a few activities you can try before reaching for the chocolates:

The best thing you can do for yourself is:

• take a walk, go to the gym (exercise will give you endorphins which will make you feel better and give you time to calm down)
• treat yourself to a movie
• listen to music
• read a book or call a friend (talking can take your mind off the fridge)
• Plan enjoyable events for yourself to keep busy
• Clear the house of unhealthy foods and comfort foods you ay go looking for
• Avoid the shopping if you are hungry, or angry (only go to the shops on a empty stomach
• Keep a supply of healthy options around

Snack healthy. If you feel the urge to eat between meals, choose low-calorie food more natural products, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving (don’t make them a habit though).

Eat a well balanced diet throughout the day. If you’re not getting enough calories from your set meals to meet your energy needs, you may be more likely to graze on unwanted foods or give in to emotional eating.

Be sure to make it a habit to eat at around the same time each day and whatever you do, don’t skip breakfast.

 Include foods from the basic food groups in your meals. Focus on whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you’re more likely to feel fuller, longer.

Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.

Be open to trying alternative ideas. Sometimes distracting yourself from eating is not enough to manage the emotional distress that leads to excessive eating. To more effectively cope with emotional stress, try body balance, meditation, yoga etc.

These are just a few techniques may assist to alleviate the emotional problems that cause you to ‘comfort eat’.

Next time you feel one of the emotions give it a go. What have you got to lose?

Scott Williams

Ausstralian Fitness Expert