first_imgBY EMMET RUSHE: This week’s article stems from a question that I was asked at my talk last Friday for Enterprise Week.The question was about emotional eating, and the person who asked the question was fully aware that during times of stress, she turned to food as a way to deal with her emotions.As it was during a Q&A session, I didn’t feel that I could elaborate enough on the topic for her, so I will delve a little deeper into why we comfort eat. Our cravings for certain types of food seem to always appear when we are at our weakest emotionally.It may happen consciously or unconsciously. Many health and dietary goals have been hampered by emotional eating.There are differing types of stresses; financial, relationship, unemployment, workplace, health or even fatigue.When it comes to emotional eating, it isn’t as simple as saying, ‘if you want it bad enough’ or ‘all you have to do is….’ Or any other of the hundreds of memes that pop up on social media. These mindsets simply don’t work. If they did, there wouldn’t be a problem.With emotional eating, we have to look at what the actual triggers are that are causing the problems and take steps to address these.Once these issues have been addressed, the cravings and weight loss issues can be addressed also.Tame your stress.
 If stress contributes to your emotional eating, try a stress management technique such as yoga, meditation or relaxation. Stress balls are proven to work as a sensory tool.Have a hunger reality check. 
Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving a little time to pass, drink a large glass of water or some coffee. Keep a food diary. 
A food diary is something that I mention frequently in my articles. It is simply the best way to hold yourself accountable for what you put in your mouth. 
Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are.Get support. 
You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends. Let them know that you are trying to make changes and ask for support. You would be surprised at how people can unknowingly hamper your goals.Fight boredom. 
Instead of snacking when you’re not truly hungry, distract yourself. Take a walk, watch a movie, listen to music, read, surf the Internet, call a friend, go to the gym; the list is endless.Take away temptation. 
Don’t keep supplies of comfort foods in your home if they’re hard for you to resist. If they are not there, you can’t eat them. 
Also, don’t go food shopping when tired, hungry or emotionally stressed. Don’t deprive yourself. 
Do not aim for 100% when trying to lose weight, you WILL FAIL. Instead, aim for 90%. 
This will give you some leeway throughout the week to have a ‘free meal’ where you can eat what you like guilt free.Snack healthy. 
Snack on fruit, chopped veg sticks and small portions of nuts. They are a quick, simple and easy way to snack.Finally:Do not beat yourself up about setbacks with your diet. Everyone falls off the wagon. Everyone makes mistakes. The important thing to remember is that you have to have a healthy relationship with food first. Once that is in place, the weight will take care of itself. 
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#TrainSmarthttps://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE’S FITNESS COLUMN: ARE YOU AN EMOTIONAL EATER? was last modified: March 30th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusheemotional eatingfitness columnlast_img

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