If you eat when you're sad, or you have an emotional eating disorder, then diets and exercise won't help. These tips will help stop emotional eating or mindless snacking!
If you want to stop emotional eating, you need to be honest with yourself about why you're snacking mindlessly. To overcome cravings, you must identify what you're really feeling - and cope with your feelings differently. All the weight loss tips in the world won't help you stop eating emotionally unless you know why you're compelled to snack mindlessly.
If you're really struggling with emotional eating, consider joining a group such as Food Addicts Anonymous (the link is at the end of the article).
Overcoming Emotional Eating: What Are You Really Hungry For?
Physical and emotional hunger feel different. If you don't know the difference, let yourself get really hungry. When your stomach starts growling and you feel light-headed, then you're physically hungry. To stop emotional eating, you need to recognize when you're emotionally hungry versus physically hungry.
As an emotional eater, you may not often allow yourself to get physically hungry. You eat to soothe yourself, celebrate, mourn, socialize or relieve boredom. Emotional eaters don't wait for bodies or stomachs to signal meal time. To stop emotional eating, you must eat to satisfy physical hunger -- and not slip into mindless snacking.
Learning the Difference Between Physical and Emotional Hunger
Emotional hunger can develop suddenly, or it can be an accumulation of your day: snubbed by a colleague, betrayed by a friend, leaving your reluctant child at daycare, losing a business contract. At the end of the day all you want to do is mindlessly eat a bag of chips, tub of ice cream or crates of take-out Chinese food – and stare at the tv.
Emotional eaters don't listen to their bodies. To stop emotional eating, you must tune in to the cues.
Emotional hunger isn't related to time. That is, you can feel emotionally hungry in the middle of the night, at three in the afternoon, or during the Late Show. Emotional eaters may mindlessly eat more at non-mealtimes than at mealtimes.
Emotional hunger – and emotional eating – often leads to feelings of guilt and shame. You could stop emotional eating if you deal with those feelings.
Emotional eaters don't feel content or pleasantly satisfied after they eat. They feel sick.
Emotional eaters still feel empty after they've eaten. To stop emotional eating, you must learn to satisfy your emotional hunger other ways.
Overcoming Cravings: Do You Want Ice Cream or Someone to Talk To?
When you're struggling with a craving or feel driven to eat mindlessly, stop for a moment. How are you feeling? Sad, overwhelmed, angry, hurt, rejected, hopeless, scared? To stop emotional eating, find ways to express your feelings instead of eating. Call a friend, go for a walk, write, talk to a therapist, do Yoga, weed the garden, or clean the bathroom. Turn away from mindlessly eating food to feeling your true feelings.
8 Tips to Stop Emotional Eating:
Learn the difference between physical and emotional hunger, which is the difference between eating to fill a physical need and eating emotionally.
Eat slowly and listen to your body for clues that you're physically satisfied.
Don't eat mindlessly in front of the tv.
Don't deprive yourself of foods you love – just don't overdo it.
Don't eat in bed or on the sofa. Eat at the kitchen table. Stop emotional eating by eating in the same place all the time.
Treat your body with respect: nourish it, move it around, listen to it, and pamper it. Tune in to your body to stop emotional eating.
Look for connections between the events in your day and your cravings for food. Identify the triggers that push you over the line and make you want to eat mindlessly (eg, fights with your partner or child).
Deal with your triggers. If you can't cut them from your life entirely, find better ways to cope with your feelings. Eating mindlessly makes things worse.
Though these tips to stop emotional eating may seem difficult at first, they will become habit after a few weeks! With practice and time, you can overcome your cravings.
Related Reading
If you found How to Stop Emotional Eating helpful, try:
The copyright of the article How to Stop Emotional Eating in Psychology is owned by Laurie Pawlik-Kienlen. Permission to republish How to Stop Emotional Eating in print or online must be granted by the author in writing.
how can i stop eating ?? i just can stop it i have did all typs of dit read
it seen it but i eand up eating and getting fat help me pls
May 11, 2008 6:20 AM
Laurie Pawlik-Kienlen :
Figuring out why you're really eating -- the emotional reasons -- could
help. I read yesterday that most overweight people are avoiding or
struggling with self-hatred, fear, unresolved emotions, etc.
Maybe it's not the diet itself that you need to focus on. Maybe it's the
reasons you're eating that's the real root of the problem.
Aug 17, 2008 6:56 PM
Guest
:
I am so caught up in emotional eating. My Dad was in the hospital 1/06
for 6 months due to surgeon error, I spent 6 months in the hospital
fighting for his life. He survived. During that time my Real Mother
died on my Birthday 8/26, I didn't have a relationship and hadn't talked to
her in years. My Dad is home with my Step Mom(42 years), everyday is a
challenge with my Dad who goes to dialysis 3x week because of the hospital
screw up. He went to the hospital agaon on 8/1/08 and stayed until
8/11/08. My Step-Mom, recently diagnosed with neck cancer started 33
radiation treatments. My Daughter is 26, she works in a bar, in an
alcoholic but won't get a grip. I can't save her, tried for 5
years...finally told her that's it, I love you but stay away from me until
you come to terms with you addiction and seek help. My marriage of 8
years is done, I ask him to leave the home 12/06, still separated because I
can't afford to pay for a divorce right now plus I have so many other
emotionally drainers going on. He continues to call, I take the clal
becaseu he'll keep calling....I tell him I don't love you I want a
divorceJust another stressor! I work hard as a marketing consultant
for a compounding pharmacy and work with physicians and veterinarians
daily.
I have gained 60 lbs in 2.5 years. I am educated in
proper nutrition but yet I don't take/make the time to go to the grocery
store instead grabbing food on the run or restaurant food.
I
walk daily but don't have enough time to return to my gym or focus on
myself...instead I eat s- -t that's quick and easy. This is emotional
eating at it's finest.
I know the beginning point is to plan my
weekly meals and only eat while seated at the table...
I see a
Christian Counselor just so I keep me balance.
Any suggestions
on how to grab the reins and get control of my destructive eating patterns?
Sep 27, 2008 4:22 PM
Guest
:
I don't mindlessly eat,but I get really mad after I eat.I want to have
enough energy for my gym class,I eat fruits,veggies & grain,but I wish
I could have enough energy w/out eating much.I never eat candy,greesy food
or much meat.How come when ever I eat my stomach expands alot?It doesn't
happin of course when I don't eat.My Mom says I don't eat nearly as much as
other 17yr. old people.But even if I eat a little my stomach expands just
as much,that's what makes me really mad.I'm not boney,but I don't eat as
much as others my age,but I still see some boney poeple and they eat
normally.How come that happins?I would like it if anyone could
respond.Thanx!!
Oct 18, 2008 8:35 PM
Guest
:
This is wonderful information, I've done lots of research on the subject of
emotional eating and I've also worked on a Christian-based approach online
at Setting Captives Free, go to "The Lord's Table" for a step by
step program that helps you recognize overeating and overcome it by a
Biblical approach. It is a free program and you get wonderful feedback
from a mentor that encourages and supports you through it all.
Jan 8, 2009 7:40 AM
Guest
:
I've been trying to stop binge eating for about 2 years now. I get through
weeks at times, but then the habits come back. I find that I am mostly
prone to binge eating after I go out for dinner...which seems bizzare
because it is usually then when I am most full!! I think it's because I
feel as if I've already gone "off track" in my diet (I'm trying
to lose weight) so it doesn't really matter if I binge eat afterwards. It
also happens when I am stressed or have nothing to do. I really want to
stop this!!! Help!
Jan 8, 2009 8:02 AM
Laurie Pawlik-Kienlen :
I know EXACTLY how you feel -- it's like I wrote your comment!
There are emotional and practical ways that could help you stop. The
emotional ways involve figuring out why you're stressed, angry, bored, or
sad by talking about your feelings, journaling, going for walks or
doodling/drawing/painting. Once you figure out why you feel upset, then it
may help you stop eating to comfort yourself.
The practical ways
include distracting yourself by playing with your kids, calling your best
friend, brushing your teeth, chewing sugarfee gum, knitting, reading, going
out to a movie, etc. Getting yourself away from food or the temptation to
eat helps.
And, give yourself 20 minutes to make a decision.
That is, if you've gone out for dinner and are full, but still want to tear
into that bag of chips at home, wait for 20 minutes. That's how long it
takes a craving to pass, and after 20 minutes you may not want to eat
anymore!
Good luck -- and know you're not alone :-) Laurie
Jan 9, 2009 5:53 PM
Guest
:
Thank you so much for your response! It's always reassuring to know that I
am not alone in this. This problem honestly has such a huge impact on my
everyday life which is why I want so bad to fix it. Binge eating just makes
me feel negative, depressed, and hopeless...yet I continue to do it. I
think taking 20 minutes will help a lot because I know that when I am in a
situation where I feel the urge, yet I can't do it (because I am with
someone, at some place etc) then the urge passes. So taking time even when
I am able to do it just may be the key to stopping this. I just have to
make sure that I am able to get myself to stop for a little while and
think.
Feb 3, 2009 12:22 AM
Guest
:
I eat constantly. I just had a baby and i eat like i am still pregnant. i
dont kno if its emotional eating or not.
Feb 22, 2009 7:56 AM
Guest
:
these tips are completely useless without a support group or counselor to
walk through months or years of hard work necessary to actually address the
underlying emotional issues.
it's like saying "hey,
alcoholics! you drink because you are stressed and unhappy. now that you
know, you can just start going to the gym or calling a friend
instead!"
Apr 27, 2009 2:12 PM
Guest
:
To the Sept 27, 2008 guest- the 17 year-old person (and all of you): From a Chinese Medicine (acupuncture and herbal medicine) point-of-view,
there may be a few potential issues at work here. Some people don't have
as strong a digestive function, either constitutionally or at certain times
of their life. I've seen Chinese Medicine help many with similar issues.
If that's not up your alley, you could try taking probiotic vitamins or
probiotics to help your digestion and re-establish a strong healthy system.
More reputable health stores have knowledgeable staff. I always educate
myself as well and try to listen to my body's reaction. Each individual
has his/her own unique constitution so there's really no panacea drug or
diet, etc. Are there certain foods that trigger the bloating: dairy
foods, cold foods, combining uncomplementary foods like fruit and meat, or
just really dense foods together like humus and hamburgers. Secondly,
if you're stressed when you do eat, maybe wondering "will I bloat,
will I get mad", etc.; that stress could be predisposing you. In the
fight-or-flight mode (sympathetic nervous system response), the body
re-directs blood flow away from digestion, going to the bathroom, etc. so
that you can react to danger (think prehistoric sabertooth tigers chasing a
caveman. As an aside, one theory I've heard is that people with
compulsive eating issues may be using eating to interrupt their being stuck
in a sympathetic response. It is difficult to remain in the
"fight-or-flight" mode and also be eating. Who has time to eat
if there's a sabertooth tiger lurking around the corner? Eating is an act
that inducing parasympathetic response(relaxed state). EMDR (google it)
has been used successfully in retraining the brain's response to tramatic
events that a person relives as a result of ptsd (post-tramatic stress
sydrome). I'm on my journey just like you gals, so good luck in your
journer too. Be curious, ask questions, and forgive- yourself and
others.
May 14, 2009 5:47 AM
Guest
:
guest: when someone invits me to a dinner or wedding even before one
month i usually panic because i have nothing to wear and my old dresses are
too tight so instead of starting a new diet and a fast one i start eating
eating eating .. in addition when im sick i eat .. when i have a headache i
eat ! i am on a diet and a real one when i don't have stress and when i
feel like eating salads and steaks !! but im always hungry i read a lot of
articles telling us to drink water when hungry but useless now i hate water
... diet is my nightmare and i went ot see a surgeon for sleeve gastro but
i changed my mind.. i dont like to be thin but i prefer to be thinner and
to lose my belly fat .. in addition before period it's hell ! i have to eat
too much because PMS period !! how come ? and sometimes it goes on and on
and on ... any idea to help me ?
May 14, 2009 6:29 AM
Laurie Pawlik-Kienlen :
To stop emotional eating (losing weight will be a happy consequence of
dealing with your emotions and anxieties), you need to separate your
feelings from your food behavior.
When you feel anxious or
afraid, you need to sit with it for a few minutes. Let yourself feel
panicked and scared -- just for a short while. Emotional eating stems from
NOT letting yourself feel your feelings, so you need to do the opposite:
feel your fear!
And, you need to find other ways to cope with
your feelings of anxiety or fear. What - other than food - makes you feel
calm, happy, and centered? Try different things: walking outside, calling a
friend, cuddling your cat, knitting, reading, taking a bubble bath,
writing, scrapbooking......whatever reduces your stress level.
An additional option is to get counseling, to figure out the root of your
emotional eating. My community has an "anorexia and bulimia support
group", which is an excellent way to get support -- because it helps
you realize you're not alone! And, you have the chance to figure out the
cause of your emotional eating.
Does this help? You could also
come back here and comment when the cravings hit! I can't promise immediate
support, but it may help you to know that you're not totally alone :-)
Come back soon, Laurie
Jun 9, 2009 3:17 PM
Guest
:
I just came upon this site. I can relate to all. I am having a hard time
getting back on the wagon. Right now all I want to do is eat, however I
don't want to eat more. If I can get thru just today. And makeup my mind
that today I will not binge. Thanks for listening
Jun 29, 2009 1:09 PM
Guest
:
I hate being an emotional eater only cos I have no one to talk to. I even
tried therapy and all i was told I'm complaining too much, I'm spoiled, I'm
going thru a life change. I want to find someone to talk to and I can't
seem to make or keep friends. I'm hurting inside. Is there an article about
taking away the hurt?
Jun 29, 2009 4:00 PM
Laurie Pawlik-Kienlen :
What kind of hurt do you mean? Are you talking about emotional eating, not
making friends, feeling misunderstood, or struggles with self-esteem?
To deal with your hurt inside, I suggest first figuring out WHY
you're in pain. The more you can isolate it, the better chance you'll have
at dealing with it.
I understand that your pain may be a result
of all the things you mentioned, but it's still really helpful to narrow it
down. Then, once you figure out what is causing you the most pain, you can
tackle it.
Does this make sense? I'm sorry I don't have a more
concrete answer!
