How to Stop Emotional Eating

How to Stop Emotional Eating

The phrase “emotional eating” has definitely made itself known in pop culture, but it’s nothing to take lightly. It’s estimated that emotional eating is an issue for over two thirds of the people out there trying to lose weight.
Emotional eating is pretty easy to understand, but overcoming it is no easy task. Many of us have the tendency to eat poorly and eat more when we’re stressed out or upset, and that’s a deadly combination. We’ve all seen movies where eating a tub of ice cream seems to cure a breakup, or consuming an entire pizza helps one cope with loneliness.
While coping in this manner may not be the smartest idea, seriously troublesome emotional eating happens on a much more frequent basis. It’s the everyday, bag-of-chip emotional eating that can spell disaster for your health – and your fitness goals.
How to Stop Emotional Eating
The first step in stopping emotional eating is to become aware of it. Awareness is always key when it comes to changing any health behaviour, and it’s important to become aware of not only the behaviour but also how it impact your life.
Next time you feel sad, lonely, anxious, or even bored, stop for a moment and think about your gut reaction.

Do you find yourself thinking of food? Racing to the kitchen to grab a snack? If so, you’re probably an emotional eater.

Take a few minutes to reflect on your emotions, and on your tendency to go to food. Doing this over time will help you recognize those feelings more easily, perhaps before they even come up.
And that’s when it’s time to do something about the emotions. To successfully stop emotional eating, you need to come up with some other coping strategies. Here are some ideas:

• Don’t keep any unhealthy foods or snacks in your house. This may sound difficult at first, but having some of your “bad foods” easily accessible means you’ll be more likely to lean on them.

• Get outside and go for a walk or light run. This is one of the best coping responses at your disposal. When you’re stressed out or down in the dumps, a little exercise can be just what you need to feel better and overcome those cravings. It may feel like a wall you need to overcome, but don’t think about it, just put on your workout clothes and get out there.

• Hang out with friends or family. Research has demonstrated that the best thing you can do to be happy is to be social. So next time you’re feeling low, interrupt your urge for emotional eating by hanging out with a friend or doing something that doesn’t isolate you from others. This is a great time for having a mug of hot tea to converse over, and with all the different flavours of tea out there now this can actually be a pretty cool experience

No matter what your fix, you need to start with awareness. Think before you act, and seriously consider why you’re engaging in emotional eating in the first place. Perhaps there’s something you haven’t resolved, or some larger underlying reason for this problem behaviour. Either way, it’s under your control!

Replace Emotional Eating with Healthy Eating
Another important step to dieting success is to really focus on healthy eating. This alone may help you stop your emotional eating.
  

Dr Surabhi Jain

Consultant Clinical and Public health Nutrition, Metro Hospital

Nutri Well Clinic

Phone: 9451940465, 9648888820

Website: www.nutriwellindia.com

mail i.d. : drsiyajain@gmail.com  
You can check the testimonials of old client at just dial. http://www.justdial.com/Lucknow/Nutri-Well-%3Cnear%3E-Indira-Nagar

Thanks to all Our Clients. Nutriwell Coverage in Hindustan times

Our Coverage in Hindustan Times for Mind Slim program which uses Subconscious Mind conditioning for best results. Successful with even Clients who have failed weight loss battle  many times before.

Weight Loss Myths

Even though we all know that the best way to stay healthy and physically fit is to eat well-rounded, nutritionally sound meals and exercise for at least 20 minutes a day, but we all look for short cuts. In an effort to clear the air and get back to solid basics, we decided to tackle the most prevalent weight loss "facts" out there and reveal them as the myths they are. See the Nutri Well's 9 biggest weight loss myths and facts now.

ONE: EATING AFTER 8 PM IS A DIET DON'T

Myth or Fact: Myth


It's not when you eat, it's what (and how much) you eat. "If you are finding yourself bingeing at night, chances are you are not eating anywhere near enough good calories during the day,"

TWO: A CALORIE IS A CALORIE IS A CALORIE

Myth or Fact: Myth 


You gain weight when you consume more calories than your body burns. And yet, not all calories are the same. It's really the good carb/bad carb distinction. "Bad carbohydrates (refined simple sugars) are rapidly digested and absorbed into the bloodstream," The fiber in good carbohydrates helps slow down the rate of digestion, controlling blood sugar levels, which results in a longer window of time during which the body can burn the calories from those good carbohydrates before the excess is stored as fat.

THREE: DRINKING BROTH-BASED SOUPS BEFORE YOU EAT CAN HELP YOU FEEL MORE FULL AND, THUS, EAT LESS
Myth or Fact: Fact 


A study conducted at Penn State University demonstrated that eating foods with a high water content increases one's sense of fullness. Interestingly, drinking water on its own has not been shown to have the same impact. Evidently, water is emptied out of your stomach more quickly than water incorporated into foods you eat, so it doesn't trigger any of the body cues that tell your brain you are full.

FOUR: IF YOU ARE ON A DIET YOU SHOULD AVOID RED MEAT AT ALL COSTS
Myth or Fact: Myth 


You don't have to swear off red meat. Red meat, in moderation, is a great source of protein and iron. 



FIVE: ALL GRAMS ARE CREATED EQUAL Myth or Fact: Myth 


a gram of protein has four calories; a gram of carbohydrates also has four calories; but a gram of fat has nine calories. The difference in calories per gram is the reason why one food may have way more calories than an identical serving size of another. It's also the reason for the proliferation of low-fat and fat-free products. Limiting the number of grams of fat you consume each day makes it easier to stay in your caloric budget (and your skinny jeans). 


SIX: OVER-THE-COUNTER WEIGHT LOSS PRODUCTS THAT ARE LABELED "NATURAL" OR "HERBAL" ARE SAFE AND EFFECTIVE

Myth or Fact: Myth 


This was a gimme, right? Ephedra ring any bells? Just because you can buy something in a health food store doesn't mean it's healthy. Unless and until a product's claims have been evaluated by the FDA, you should be skeptical. And, in any event, it's worth consulting a physician before taking any drugs.

SEVEN: YOUR BODY HAS A BIOLOGICALLY PRE-DETERMINED SET WEIGHT AND ALL ATTEMPTS TO CHANGE IT WILL FAIL

Myth or fact: Myth 


Blaming your grandparents for the yo-yo-ing you see on the scale isn't going to fly. "While our genetic heritage does play a role in our body composition," Simpson explains, "we can still have control … by leading an active lifestyle and eating well." And if you're pre-disposed to be skinny (lucky bee-och -- er -- duck?), you still ought to be eating right and exercising -- for your health. 


EIGHT: IF YOU'RE NOT SWEATING WHILE WORKING OUT, YOU'RE NOT WORKING HARD ENOUGH

Myth or fact: Myth 


There is zero correlation between perspiration and weight loss. The only thing sweat signifies is that the body is working to cool itself off. Everyone sweats differently. And, anyway, it is not clear that working out for a shorter period at a higher intensity is better than working out for a longer duration at a lower intensity. 
In terms of weight loss, what works best for your lifestyle and your schedule is what is going to work best -- because you'll stick with it. Your muscles will continue to burn calories after both aerobic and anaerobic exercise.

NINE: YOU SHOULD WAIT UNTIL YOU ARE HUNGRY TO EAT

Myth or fact: Myth 


People who skip meals or eat erratically have a tendency to overeat to make up for the food they missed. And eating too few calories actually triggers your body to hold on to fat and burn fewer calories. "Hunger is a great indication that your metabolism is turned on," says Borden. "If your metabolism is turned on, you should feel hunger every three to four hours." Bottom line: Being hungry is a good sign, it means that your body's working the way it's supposed to, to burn off calories and keep running smoothly. On the other hand, starving yourself to the point where your body thinks it needs to conserve calories for the long haul is both unhealthy and works against your weight loss goal. So don't be afraid to eat when you're hungry -- just make wise choices.

Dr Surabhi Jain

Consultant Clinical and Public health Nutrition, Metro Hospital

Nutri Well Clinic

Phone: 9451940465, 9648888820

Website: www.nutriwellindia.com

mail i.d. : drsiyajain@gmail.com  

You can check the testimonials of old client at just dial. http://www.justdial.com/Lucknow/Nutri-Well-%3Cnear%3E-Indira-Nagar

Follow us on face book.

Register Your self for Seminar "Eat Healthy Stay Healthy" by Dr Surabhi Jain.