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How To Stop Emotional Eating

I had a few people ask me about strategies to deal with emotional eating recently, so I created this video and I decided to also type out some notes below.

How To Stop Emotional Eating

You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgences.

I used to be a serious emotional eater, a binge eater, and a “any-reason-at-all” eater. I’d love to say I’m not any more, but I’m working on it. I had to understand that it isn’t about willpower. It’s about implementing strategies and practice. Practice enough and they become habit. I’m practicing and I can tell you that have made HUGE leaps and bounds in this area.

We have to sop exclusively focusing on food and exercise and start addressing the real issues!

Ready to stop emotional eating?

First, you really want to understand the behavior. If I were to ask you why you do it, “I don’t know” isn’t an acceptable answer. “I don’t know” just means, “I haven’t paid enough attention yet to understand it well enough.” Start to pay attention. I want you to start to answer the following questions: (I get really specific and give more details and examples in the video)

  1. What am I doing? (related to emotional eating, overeating, binge eating, etc.)
  2. Why do I do it?
  3. Where & why does it happen most often?
  4. What does it do for me?
  5. Is it working?
  6. Is it true?
  7. Is it worth it?

Really invest in answering those questions. If you feel like you’re stuck, keep asking the question, “why?” and you will be surprised by what you uncover.

Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating.

  1. Pre-define your daily or weekly indulgences. This will force you to pause, consider your options and select things that are truly worth it. The number of indulgences depends on your baseline. (examples in video)
  2. Mandatory questions. You don’t have to answer them all, but pick the ones that resonate with you and answer them on paper prior to emotional eating or over-indulging.
    • 3 series: How do I want to feel in 30 minutes? How will eating this make me feel? Given those answers, is this indulgence worth it?
    • Is this choice reflective on the type of person I want to be? If it’s not, is it worth it?
    • If I made this choice every day for the next year, where will I be then?
  1. Mandatory pause. You can have it be a micro pause or a long pause, but consider the following before you indulge or make any decision.
    • Wait 30 seconds.
    • Journal for 60 seconds.
    • Take a walk.
    • Get in a workout.
  1. Practice self-discipline in other areas not related to food. Build your self-confidence and influence your food choices without focusing on food. Some examples of things you might work on include:
    • Making your bed every day.
    • Not hitting snooze.
    • Walking more often.
    • Cleaning the kitchen every day.
    • Maintaining a budget.
    • Flossing your teeth.

Make sure to watch the video for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.

I’d love your feed back. Was this helpful? What strategies to do you plan to implement?

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