Do you feel like you have a never-ending battle with the scale? Are you tired of gaining weight that stays with you forever? The explanation for your weight gain could be emotional overeating. In this post, we are going to learn to master emotional overeating in four easy steps.
What is emotional overeating?
Emotional overeating may be a complex topic, but it’s essential elements are easy to acknowledge.
Emotional overeating is defined as disordered eating that’s characterized by the compulsion to eat even though you are full or have already eaten. It tends to be a response to negative emotions, thoughts or anxiety. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse.
Food often provides comfort for emotional eaters. But comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health.
Fortunately, there are easy steps you’ll take today to prevent emotional overeating!
Try these strategies:
- Figure out your triggers. In many cases, emotional overeating is triggered by an occasion, thought, or feeling.
- If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat.
- the foremost common triggers are stress and negative emotions. Other triggers can be difficult days at work, fights with your family or spouse, and issues with friends or coworkers.
- Therapy may also help you deal with your triggers. Most importantly, trauma treatment techniques such as TFT and EFT are most effective in controlling traumatic symptoms or triggers in a matter of moments. In most cases changes for a particular stimulus like overeating can be permanent.
- Try to eat only when you’re hungry. Teach your body to simply accept food only when you’re really hungry rather than viewing it as a continuing source of comfort.
- This step will take time because changing your eating habits is challenging. However, you can take small steps to make dietary modifications. Learn to concentrate on your body’s needs and pay attention to real hunger pangs. In fact, when you feel these pangs ask yourself are you hungry or thirsty, it may be that you need water.
- Create alternative plans. For example, if you recognize that you simply overeat after a difficult meeting at work, then plan ahead and figure out how to stop it. Try substituting a more positive action that also brings you comfort or reduces your stress.
- By creating alternative plans that do not involve eating, you’ll be setting yourself up for diet success.
- For instance, you’ll plan an extended walk or gym workout after work to help with your stress.
- Rather than turning to your fridge and frozen dessert after an argument, you’ll binge-watch your favorite TV shows. Or get on the phone with a lover or friend.
- The key is to find other ways to deal with stress and negative emotions.
- Keep a daily journal. Keeping a daily journal helps you to identify the personal emotional triggers that cause you to overeat. So plan ahead. First, arm yourself with pen or pencil, journal, notepad, or your preferred way to make notes. Make 3 columns to write words for: the event or trigger, the emotions you felt, and what was your response.
Writing your feelings may seem like a lot of work and time consuming but you have to keep in mind your end goal of losing weight and feeling healthy. Keeping track of emotions is one of the most important steps in weight loss and the other step being weight loss therapy.
- Surround yourself with people who care. One reason many of us address emotional overeating is that we desire to have a support network. Do you feel alone and isolated?
- Reach out to family, friends, coworkers, and others for help.
- Build a robust support network around you that will assist you with negativity and stress. Find those whom you can call or visit without worrying that you’re intruding or upsetting them. In turn, be hospitable offering them support, too.
- inform friends or loved ones about emotional overeating in order that they can understand why you overeat. Discuss effective techniques that will motivate you to stay on a diet or exercise plan. They can remind you of these techniques when you need help, without being authoritarian or critical.
How to End Emotional Overeating for Good
However, despite our best efforts, too many people have obstacles of the mind that sabotage their best efforts: So sticking to a healthy diet is difficult, Lack of confidence, lack of willpower, or Negative thinking is deeply rooted.
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Emotional overeating doesn’t have to control your life. You can fight it and overcome it with these easy strategies.