
The key to emotional OVER-eating is to acknowledge that the urges are natural, but they don't have to rule us. So how do we deal with emotional eating in a healthy way?
First, identify whether you want to eat because of actual hunger or because of something you feel. Emotional eating is usually urgent, sudden, and insatiable. Actual hunger comes on gradually, can be postponed, and subsides after you've eaten.
So now you've identified that you want to eat for some emotional reason. What now? If you're going to indulge, only do so with something you really really want. Make it worth it, and don't settle for a "substitute." The substitute won't satisfy the emotional need and may even cause you to binge further until you finally satisfy the craving with the actual thing you are craving. Also, if you are going to indulge, do so mindfully. Eliminate distractions for the small amount of time that you will be indulging. Make it special; again, make it worth it. Finally, limit the indulgence. Eat one slice of pie, not the whole thing. Eat one piece of Belgian chocolate, not the entire box. Portion out a serving of ice cream instead of mindlessly eating the entire carton. By limiting the indulgence, you can also eliminate the guilt that frequently accompanies emotional eating. Indulge, but don't lose sight of your goals or your plan. Don't wreck an entire week's worth of progress for one moment.
Remember, eating is emotional. We can't change that. What we can change is our reaction to emotional eating. We have the choice to manage it and still indulge. Indulge, but do so responsibly.
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