New Day Your Way

How to Beat Emotional Eating

If you've got into the habit of eating too much, especially high-calorie, sweet, salty and fatty foods, it may be that you're using it as a way to suppress negative emotions, such as stress, anger, anxiety or boredom. Here's how to regain control.

When we were kids, we were soothed with ice cream after a fall; rewarded with candy for being good. It's no wonder, then, if we turn to food when we're scared, unhappy or upset.

What is Causing your Emotional Eating?

The problem is not necessarily what you're overeating, but why. If you overeat when you're tense or anxious, no diet is going to control that. Ask yourself what's really wrong, and why you're using food to feel better. Then come up with some strategies to combat it. It's easy to fall off the wagon when life throws an unexpected curve. But life, like a diet, is filled with inevitable ups and downs. It's how you cope with the downs that's relevant.

Boredom

Boredom can undermine your weight-loss plan. You're driven by motivation and determination when you're busy, but the minute you've got some time on your hands, it's easy to let your good intentions slip. Boredom eating is a habit. One way to break it is to pay more attention to your active eating. Decide you will only eat at specified times and places-for example, not while watching TV. Think about when boredom eating usually becomes a problem. Mid-week? Evening? If you know when it's most likely to strike, you can prepare to head it off.

Distractions

Arrange distractions. Know ahead of time what you'll do instead of eating the next time. List activities that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Stay busy and occupied. Take up a hobby, go for a walk (see Why Exercise at All?), join a club, and make new friends. Keep your hands busy so they don't wander towards the nearest food.

Stress

Don't comfort-eat in times of stress. Do you sink onto the sofa in the evening with a box of cookies to help you unwind after a difficult day? Practice alternative relaxation techniques-neck rolling, yoga, deep breathing, listening to some soothing music. By using food as a way to relax you won't solve the problem. Instead, try and think of other ways to clear your mind.

Mood

Try not to use food as a pick-me-up when you're feeling down. Do you snack to fill a 'void'? It's all about taking control of the matter before it controls you. Aim to fill the gap with some 'me-time'-give your hair a deep conditioning treatment, read a book, get a free make-over in a department store. Get out the tape measure and see how well you've done so far.

Feeling happy can sometimes lead to overeating. It's the reward mentality: life is good so I deserve this. Think of other rewards to celebrate. Go shopping for clothes if your size is right, or accessories if it's not (see Fashion to Suit You). Think perfume rather than pizza.

The Solution

Identify the situation and emotions that led to your relapse Instead of feeling guilty if you slack, work out a clear plan for coping with a high-risk situation if and when it arises again. Once you know what your comfort foods and situations are, you can find alternatives for them.

Learn to pay attention to your own needs If you eat when feeling sad, depressed or angry, you're likely to eat anything that's available. The more you beat yourself up, the more you'll need comfort. By identifying the feelings and problems you're trying to avoid, you can then work on developing skills to solve them.